New program i made

[bit14]

monday

bench 5x5
squat 5x5
triceps 3 workouts 8-12


wednesday

deadlift 5x5
shoulders 3 workout 8-12
back 3 workouts 8-12

friday

bench 5x5
squat 5x5
biceps 3 workouts 8-12
abs

this is the routine i have made up, tell me what i need to change on this.
Btw I am 16 6"2" 175 i have been lifting for about a year now and I am wanting to gain strength gains on my bench and squat and want to make size gains in everything else, thanks!

 

[SilentBob187]

Reminds me of a Sheiko split, kinda. Eat big and take your time between sets so you can give max effort.

Maybe instead of 5x5 start with sets of 8 or so and work up to only being able to complete sets of 3 for your 4th and 5th sets for your core lifts (squat, bench, dead.) 5 sets still looks promising. So long as you're also doing some warmups beforehand.

 

[cshea2]

Are you doing a 5x5 variant? Since it's a full body split you could do more back work. I would take out tries on monday and put in some back work, and then do bi's/tries on friday after the big lifts.

 

[bit14]

yes kind of i am just doing 5x5 for the main lifts because those are the only ones that i want to gain in strength right now

 

[SuperLift]

With that type of training regimen you need to be taking in a great deal of calories. Im assuming you are trying to get as big/strong as possible at this time. Stick to the regimen and eat eat eat. Be in a caloric overload all the time and with something like that you should put some serious mass on!

 

[bit14]

With that type of training regimen you need to be taking in a great deal of calories. Im assuming you are trying to get as big/strong as possible at this time. Stick to the regimen and eat eat eat. Be in a caloric overload all the time and with something like that you should put some serious mass on!

thanks and i am bulking im taking in about 3700 calories a day