Body Part Split Routine

[Cousin Bo]

I've finishing up my leaning out and going to do a bulk type of deal for the next four months. I was thinking of doing something new to freshen up the whole gym experience. I've been playing around with idea of a body part split something like this http://startingstrength.com/resource...ad.php?t=34931.

Day 1 Legs + Biceps
High Bar Squat
1st set 3-5
2nd set AMRAP around 8 being the goal
3rd set +10

Hack Squat/Leg Press
3 straight sets of 8

Romanian Deadlift or Goodmorning
3 straight sets of 10

Day 2 Chest + Shoulders
Bench
1st set 4-6
2nd and 3rd set 6-8

Incline Press
3 straight sets of 10

Dumbell Bench
2 sets of 10

Press
3 sets of 5

Chest Flys (maybe too much?)
2x10

Day 3 Back
Deadlift
1st set 4-6
2nd set 8-10

Yates Rows
3 sets of 5

Dumbell Rows
3 sets of 10

Chins
BW 2 sets of AMRAP


I haven't done something like this in a while so any one who has a clue help me out. I tried to keep first set heavy for strength purposes. While the back off sets are mainly to push AMRAP for PRs, because I think that helps us get strong too. I'm not really sure what to do with the other lifts so I think 3x10 sounds right.

Also progress on lifts depends if I'm hitting the higher portion of the designated rep range, lets say I'm doing 6 reps on my first set of bench next time I'll bump out the weight.

I'm hoping to get a Prowler soon too and that would be added to either Day4 or right after Day 3 work out but that later on.

[Dastardly]

I like Calladors approach to this, focused and simple.

A bodypart spilt but built around the big lifts.

[Cousin Bo]

Kinda like what I have?

[Dastardly]

I forgot to even ask where you are at in terms of lifts/recovery?

Calladors loose template;

This is where some kind of split is beneficial. You are correct, if you are doing squat/bench/DL on the same day, there isn't much left in the gas tank for anything else. I even broke up the lifts a little more. I am now doing:

M- Press + assistance
T- Squat + assistance
Th- Bench + assistance
F- DL, light squat + assistance

I do at least 5 work sets, and on most of my lifts, the last set is AMRAP, so this seems to be enough work to drive adaptation. You probably don't need to go to this kind of split just yet (kind of like 5/3/1), but the upper/lower I mentioned earlier should suffice.

I think maintaining twice a week squats is key, and to stick light squats behind deads is clever.
Assistance should be carefully selected based on weaknesses/necessity, you have a finite recovery ability. You seem to be throwing together a lot of everything. More is not better.

What is your priority? Bodybuilding or strength? And if the former, what is your weak points?

[Cousin Bo]

Hey I have a log up if you want to take a look at it but my current lifts are

High bar squat: 290x2 (recently switched to this)
Bench: 257.5x3x2
Deadlift: 395x3 (this has been stubborn)
Press: 172.5x1x3

My main focus is still oriented around strength but I just want to try something new to keep things intresting.

I don't mind Callador's split except I need to keep the gym limited to three days a week. I totally agree with the light squats during the deadlift day I forgot to add those in my original sample.

[Les Hahn]

One thing you could do would be to keep the split, but just do it 3 days per week. One week would be Press, Squat, Bench. The next week would be DL, Press, Squat... and so on.

BBing splits are good, but most guys seem to be working out 4-6 days per week. If you are limited to 3, you might just have to stick to an upper/lower split like I am doing or something else entirely.

[gtl]

Body part splits are typically used for increased frequency. I agree with the above that if you can only go 3 days a week, then this type of training won't be optimal.

3 days a week go either full body, upper/lower, or 1 upper + 1 lower + 1 full.

[Cousin Bo]

Is the difference between what I have and an upper lower split that much?

I mean what does your split look like Callador?

[Patrick Stroup]

Uh use the tried and true dogg crap layout if youre lifting 3x a week.

Day one would be Monday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two would be Wednesday and would be:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three would be Friday and would be:
Chest
Shoulders
Triceps
Back width
Back thickness
(Sat+sun off)

Day four would be the following Monday and would be
Biceps
Forearms
Calves
Hamstrings
Quads

Rinse and Repeat!

This has you hitting bodyparts twice in 10 days.

[Patrick Stroup]

Or you could simplify it a ton more and go...

Push (chest, triceps, shoulders)

Pull (legs, back, biceps)

and alternate between the two.

Maybe even have an A and B for each Push and Pull if you hit a wall on your lifts.

So like Push would be

Bench
Press
various shoulder and tricep work

Pull would be

Squat or Dead
Leg Press or Hack
Rows
Biceps Leg Curls Leg Extensions

Tons of options here wherever you go. But like others said I would probably start the day off with a big barbell movement.