Thread: Please critique my new 3 day bulking split

Overall looks pretty good to me. You have a leg press at home?

Monday - Chest/Biceps/Triceps
Bench Press - 3 sets
Incline Dumbell Press - 3 sets
Incline Dumbell Curls - 3 sets
Barbell Curls - 3 sets
Skullcrushers - 3 sets
Close Grip Bench Press - 3 sets

Only thing I could suggest is that you could get away with less sets in the latter part of this workout and shoot for intensity. Just MO

Wednesday - Legs
Squat - 3 sets
Leg Press - 3 sets
Leg Extensions - 3 sets
Leg Curl - 3 sets
Stiff Leg Deadlift - 3 sets
Calf Raises - 3 sets

Beautiful, not much I can say. Only again you could get away with less sets, like 1-2 of LE's and LC's but that's just me.

Friday - Back/Shoulders
Deadlift - 3 sets
Barbell Row - 3 sets
Dumbell Row - 3 sets
Shrugs - 3 sets
Military Press - 3 sets
Laterals - 3 sets

Basically, same. The BB row and DB row are very similar maybe do rear delt flyes instead? Have you got the gear to do pull ups?

A couple of minor suggestions:

-Do to heavier lifts first for each muscle. Do BB curls before incline DB curls. Do CG bench press before you do skull crushers. Finally, do SLDLs before your do leg curls.

-I would replace DB rows with chinups or pullups. A pullups bar isn't going to run you too much money. If you are completely broke to the penny or can't do pullups for some other reason, then DB rows will do just fine.

Just some nitpicking, but your split looks great. However, at that volume, I don't suggest hitting failure on every working set. Hit failure on the last working set of each exercise, or something along those lines.

Originally Posted by KarlW

Overall looks pretty good to me. You have a leg press at home?


Only thing I could suggest is that you could get away with less sets in the latter part of this workout and shoot for intensity. Just MO


Beautiful, not much I can say. Only again you could get away with less sets, like 1-2 of LE's and LC's but that's just me.


Basically, same. The BB row and DB row are very similar maybe do rear delt flyes instead? Have you got the gear to do pull ups?

thanx. About the leg press...no i dont have a leg press, but i do an alternative which is dumbell lunges. It works the hell outta my legs.

Originally Posted by CowPimp

A couple of minor suggestions:

-Do to heavier lifts first for each muscle. Do BB curls before incline DB curls. Do CG bench press before you do skull crushers. Finally, do SLDLs before your do leg curls.

-I would replace DB rows with chinups or pullups. A pullups bar isn't going to run you too much money. If you are completely broke to the penny or can't do pullups for some other reason, then DB rows will do just fine.

Just some nitpicking, but your split looks great. However, at that volume, I don't suggest hitting failure on every working set. Hit failure on the last working set of each exercise, or something along those lines.

thanx for the advice on the heavier lifts first...i will do that. O and i dont go to failure, i forget to mention that right now im bulking and looking to add size and mass so i work in the 6-8 rep range