Skip this part if you cba to read it.
It might look like it's not thought through at first glance so that's why it's important you understand a couple of things:
1. Legs are not my focus during this 12 week training split.
2. Shoulders, Back, Chest & Abs (in that order) is the focus of this training split.
3. Starting with training my weak points first in the program (which is my it may look bizarre, i.e. shoulders before legs) with heavy use of volume and relying on the gear to recover.
4. I'm a bit uncertain of a 6/8 day training split, but I wanted to train each muscle group atleast twice per week and saw no other way of getting 'round it (suggestions?)
5. Don't care a bit about my forearms or calves (both are pretty well off too genetically), i'm not gonna pretend to be a bodybuilder and put focus on these parts when I know my entire body could be brought up first.
6. A little thought did go through making this program (actually quite alot), it's not all randomness. I don't squat the day before deadlift, I don't do ab work the day before a squat/deadlift. I don't do shoulders before or the day after a chest workout, and i'm limiting down my deadlift to once per week with low volume as to not fatigue my CNS on this already taxing program.
Day 1: Shoulders, Legs
CG Barbell Shoulder Press 5x8
Military Press with Dumbells 3x10
Wide Grip Upright Rows 4X10
Rear Dealt Flies 3x10
Rope Pulls 3x10
Leg Press 4x10
Lunges 3x8
Day 2: Back, Biceps, Abs
Deadlifts 2x3
T-Bar Rows 3x12
Lat Pulldowns 3x10
Dumbell Rows 3x10
Bicep Exercise 1 3x12
Bicep Exercise 2 3x12
Bicep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 3: Chest, Triceps, Abs
Bench Press 5x8
Incline Bench Press 3x10
Chest Flies 3x10
Incline Cable Flies 3x10
Tricep Exercise 1 3x12
Tricep Exercise 2 3x12
Tricep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 4: Rest
Day 5: Shoulders, Legs
CG Barbell Shoulder Press 5x8
Behind the neck Press 3x10
Wide Grip Upright Rows 4x10
Rope Pulls 3x12
Rear Delt Flies 3x12
Squats 5x5
Romanian Deads 3x10
Day 6: Back, Biceps, Abs
Barbell Rows 5x10 (with pulls towards lower chest, enabling the traps and upper back more - replacing t-bar row & deadlift).
Lat Pulldowns 3x10
CG Pulldowns 3x12
Dumbell Rows 3x10
Bicep Exercise 1 3x12
Bicep Exercise 2 3x12
Ab Exercise 1 3x12
Ab Exercise 2 3x12
Day 7: Chest, Triceps, Abs
Bench Press 5x8
Incline Bench Press 3x10
Chest Flies 3x10
Incline Cable Flies 3x10
Tricep Exercise 1 3x12
Tricep Exercise 2 3x12
Tricep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 8: Rest
Fuck it, nobody is probably not gonna take the time to read all of this (wouldn't blame u), but thought a bit of feedback from some of the more experienced guys before putting it to use wouldn't hurt.
i'm mainly concerned about the amount of volume, sometimes it looks too much, and more often it looks like to little. I've yet to try this program out in the gym yet, but even if I did, the volume could feel alright until I one day can't lift my arms & get out of bed and have to be forced to take a deload 3 weeks in to the program, so I don't think that trying it out in the gym is necessarily the best way to get an estimate on the amount of volume.
Will pin tren a, test p, masteron (50/50/50 mg) ed, if that at all should effect the recovery of this (i'm just assuming the recovery will be great on the use of ANY compounds and there for added the extra volume on my weak parts).
It might look like it's not thought through at first glance so that's why it's important you understand a couple of things:
1. Legs are not my focus during this 12 week training split.
2. Shoulders, Back, Chest & Abs (in that order) is the focus of this training split.
3. Starting with training my weak points first in the program (which is my it may look bizarre, i.e. shoulders before legs) with heavy use of volume and relying on the gear to recover.
4. I'm a bit uncertain of a 6/8 day training split, but I wanted to train each muscle group atleast twice per week and saw no other way of getting 'round it (suggestions?)
5. Don't care a bit about my forearms or calves (both are pretty well off too genetically), i'm not gonna pretend to be a bodybuilder and put focus on these parts when I know my entire body could be brought up first.
6. A little thought did go through making this program (actually quite alot), it's not all randomness. I don't squat the day before deadlift, I don't do ab work the day before a squat/deadlift. I don't do shoulders before or the day after a chest workout, and i'm limiting down my deadlift to once per week with low volume as to not fatigue my CNS on this already taxing program.
Day 1: Shoulders, Legs
CG Barbell Shoulder Press 5x8
Military Press with Dumbells 3x10
Wide Grip Upright Rows 4X10
Rear Dealt Flies 3x10
Rope Pulls 3x10
Leg Press 4x10
Lunges 3x8
Day 2: Back, Biceps, Abs
Deadlifts 2x3
T-Bar Rows 3x12
Lat Pulldowns 3x10
Dumbell Rows 3x10
Bicep Exercise 1 3x12
Bicep Exercise 2 3x12
Bicep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 3: Chest, Triceps, Abs
Bench Press 5x8
Incline Bench Press 3x10
Chest Flies 3x10
Incline Cable Flies 3x10
Tricep Exercise 1 3x12
Tricep Exercise 2 3x12
Tricep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 4: Rest
Day 5: Shoulders, Legs
CG Barbell Shoulder Press 5x8
Behind the neck Press 3x10
Wide Grip Upright Rows 4x10
Rope Pulls 3x12
Rear Delt Flies 3x12
Squats 5x5
Romanian Deads 3x10
Day 6: Back, Biceps, Abs
Barbell Rows 5x10 (with pulls towards lower chest, enabling the traps and upper back more - replacing t-bar row & deadlift).
Lat Pulldowns 3x10
CG Pulldowns 3x12
Dumbell Rows 3x10
Bicep Exercise 1 3x12
Bicep Exercise 2 3x12
Ab Exercise 1 3x12
Ab Exercise 2 3x12
Day 7: Chest, Triceps, Abs
Bench Press 5x8
Incline Bench Press 3x10
Chest Flies 3x10
Incline Cable Flies 3x10
Tricep Exercise 1 3x12
Tricep Exercise 2 3x12
Tricep Exercise 3 3x12
Ab Exercise 1
Ab Exercise 2
Day 8: Rest
Fuck it, nobody is probably not gonna take the time to read all of this (wouldn't blame u), but thought a bit of feedback from some of the more experienced guys before putting it to use wouldn't hurt.
i'm mainly concerned about the amount of volume, sometimes it looks too much, and more often it looks like to little. I've yet to try this program out in the gym yet, but even if I did, the volume could feel alright until I one day can't lift my arms & get out of bed and have to be forced to take a deload 3 weeks in to the program, so I don't think that trying it out in the gym is necessarily the best way to get an estimate on the amount of volume.
Will pin tren a, test p, masteron (50/50/50 mg) ed, if that at all should effect the recovery of this (i'm just assuming the recovery will be great on the use of ANY compounds and there for added the extra volume on my weak parts).
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