Regular mass training - my basic split

[IronMike]

This is my basic split which I vary slightly from time to time. Trained a few guys with the exact same principles and it always productive.

I'll switch the order of exercises around once every 4-6 weeks, just basically swap the two key compound exercises. For example, chest day I will alternatively start with incline dbell presses, flat presses, flat flyes then dips etc etc

Hope this is useful for some or please feel free to comment. IronMike

Day 1
Squats x 5 (12 --> 8 reps)
Leg press x 2 (12)
Hack squats x 2 (10-12) or dbell lunges
Leg xtensions x 3 (12 --> 8)
Tris - skullcrushers x 3 (12--> 8)
One arm cable kickbacks x 2 (10)
Rope kickbacks x 3 (12--> 10)


Day 2
Flat dbell or bench press x 3 (10,8,6)
Incline press (dbell or barbell, opp to whatever I do in flat) x 3 (10,8,6)
Incline flyes x 3 (12,10,8)
Dips x 3 (bodyweight)

Day 3 -- Rest

Day 4
Bent over rows x 3 (10,8,6)
One arm dbell rows x 2 (10)
Lat pdown x 3 (10,8,6)
Close grip pdown x2 (5-8)
Barbell shrugs x 2 (10)
Hamstring curls x 3 (12-10)
Stiff legged deads x 3 (10)

Day 5
Dbell shoulder press x 3 (10, 8, 6)
Military press x 3 (10,8,8)
Dbell lateral raise x 3 (12,10,10)
Rear dbell raise x 3 (10)
Barbell curls x 3 (12,10,8)
Hammer curls x 3 (10,8,8)
Dbell preacher curls on the back of a roman chair x 2 (10)

Day 6,7 -- Rest

[mangler65]

Looks good. Myself, I can not get into the hams on one day and quads on another. I see a lot of the pros are doing that now though. I've always gotten sore hams from squats and leg presses so I keep hams and quads on the same day.

[draxd]

just worried about hittn tri's 2days in a row seems overkill, should get enough stimuli from heavy bench/db work..imo

[welshy1981]

looks like a good split, a lot of free weights which i like

[IronMike]

Originally Posted by draxd

just worried about hittn tri's 2days in a row seems overkill, should get enough stimuli from heavy bench/db work..imo

Fair point and if your tris can't handle it might need to back off the tris on quad day. Mind you, you can swap those rest days around however you need to. I'll often have a day off after a heavy leg session. IronMike

[rnaco]

Thats a lot of volume bro. I find I can get away with doing a lot less. If I do a workout like this I overtrain easily. Do you do any cardio at all?

[Xanthine]

Looks a lot like how I train, Mike
Just a question for ya.... when you do 10-8-6; are you pyramiding there or using the same weight which becomes progressively harder to lift?

[IronMike]

Originally Posted by Xanthine

Looks a lot like how I train, Mike
Just a question for ya.... when you do 10-8-6; are you pyramiding there or using the same weight which becomes progressively harder to lift?

Pyramiding mate. IronMike

[L.W.]

Originally Posted by draxd

just worried about hittn tri's 2days in a row seems overkill, should get enough stimuli from heavy bench/db work..imo

Same here. Cant train on a split like that anymore. My elbows wont take the beating. When I was young I could do tris before chest, or back after biceps. but now I need a few rest days.

Its a pain as it always seems that I run into overlap. But with some planning I can get by. Otherwise nice split for sure.

[Xanthine]

Thinking about you mate. I thought this was fitting.