Thread: New split routine...check it out please

Originally Posted by HeyWaj10

Alright, I've decided to go with a two day split (push/pull) and go as follows:

Day 1 (Push)
Bench press (5x5)
Overhead BB press (5x5)
Squats (5x5)
Calf raises (5x5)
Finish with some sort of core

Day 2 (Pull)
Hang cleans (5x5)
Bent over rows (5x5)
Deadlifts (5x5)
Lateral Raises (5x5)
Pull ups (2 or 3x5)

Day 3 (Off)

Day 4 would start the cycle over. I'm not working to fatigue, although by the 4th and 5th sets I'm struggling a bit with the last rep or two. Would it be a good idea to have Days 1 and 2 be more intense and 4 and 5 be less intense? Or will getting proper sleep/not going to fatigue help me be able to go high intensity all days? I was planning on going 3 weeks on/1 week off. Let me know, thanks

I would recomend working all upper body movements and all lowerbody movements on separate days. For example bench press works the lats and pull ups do as well. The same for squats and dead lifts. Working the same muscle two days in a row may be overkill especially if you are not on steroids. You will not recover quick enough and will likely overtrain. I would cut down on number of sets and increase intensity working until failure. You will want to varry your reps or maybe do a drop set with your day 4 and 5 work out. I am assuming you are taking day 6 and 7 off. Good luck and God bless.