My BB-Routine, HELP

Bigger Stronger Leaner Competitive Bodybuilding
1

I have been training 9 months and I like to do bodybuilding workout, but not one like Back,Chest,Legs,Delts,Arms,Off,Off. I would like to do Upper/Lower split, Wed and weekends off.

But most of the workouts here are for athletes. I don’t do other sports, I just want to gain strength and gain a lot of musclemass. Mass is more important for me, than strength. But I am confused with the sets. And I don’t know, how important is to follow the vertical/horizontal push and pull balance? When I take a look at general bb-routines, not even close to it.

I created a bb-routine, I tried to atleast balance pushing and pulling.
So I guess you don’t like it, but it isn’t as bad as 20+ sets once per week, right? But is it too much volume or any other wrong stuff? And I will do some rotation work, but I didn’t add them here. Or if you got any bodybuilding routines similar to this, then could you give me? I can only workout Mon, Tue, Thu, Fri.

Mon - Upper
Military Press - 4x4-6
Pullups or Pulldowns - 4x4-6
45 degree Incline Press - 3x8-10
45 degree Pulldowns to chest - 3x8-10
Bench Dips or Dips - 3x8-10
Chin-Ups or underhand-grip pulldowns - 3x8-10
Shrugs with barbell - 3x15
Shrugs hangning from pullup bar - 3x15

Tue - Lower
Back Squat - 4x4-6
Stiff Legged Deadlift - 3x10-12
Lunges - 3x12-15
Leg Curl (I cant do GHR) - 3x10-12
Calf Raise - 3x8-12
Leg Raises - 3x8-10
Hyperextensions - 3x8-10

Thu - Upper
Bench Press - 4x4-6
Barbell Rows supported 90 degr - 4x4-6
Incline Flies - 3x10-15
Lateral Raises - 3x10-15
Close grip bench press - 3x8-10
Barbell Curl - 3x8-10

Fri - Lower
Deadlift - 4x4-6
Leg Press - 3x12-15
Lunges - 3x12-15
Leg Curl - 3x10-12
Calf Raise on legpress - 3x15-20
Leg Raises - 3x12-15
Hyperextensions - 3x12-15

Thank you!

2

the routine doesnt look to bad. but with only 9 months of training experience i would say that the volume might be a little high for you at the moment. i would maybe suggest cutting the total number of sets (unless of course you are already comfortable with that amount). if your looking for a different split that works for mon, tues, thurs, and fri. you can use mine as an example, i use monday as shoulder day, tuesday as back and tris, thursday as legs, and friday as chest and bi. other than hittin the weights hard, nutrition is just or more as important.

3

My nutrition is good, I have learned that in 9 months. But my training sucks. I haven’t gained strength almost at all. My bench has increased about 35 lbs only, squat and deadlift even less. I need to gain strength a lot, thatsway I want to stick to reps like 4-8.

I just need a good trainingprogram. I have read so much negative about training once per week, thatsway I would like to do a Upper/Lower split or Push/Pull twice per week. Maybe my strength hasn’t increased because I train with too much volume and I used to train to failure very often.

Is it good what I do, that I build my split around bench, military, squat and deadlift?

I decreased the volume, performing 6 exercises every workout for 3 reps, is it better?

Monday - Upper
Military Press
Pullups
45 Degree Incline Press
Pulldowns
Bench Dips/Dips (Tri accessory)
Shrugs (Trapezius accessory)

Tuesday - Lower
Back Squat
Good Mornings
Leg Press
Leg Curls
Calf Raises
Leg Raises

Thursday - Upper
Bench Press
Supported 90 Degree Barbell Rows
Incline Press
Lateral Raises
Chin-Ups (Bi Accessory)
Face Pulls (Rear Delt Accessory)

Friday - Lower
Deadlift
Leg Press
Stiff Legged Deadlift
Lunges
Calf Raises
Leg Raises

I dropped hyperextensions, I wanted to ask over do I need them maybe? Because deadlifts, squats and GMs work my lower back aswell. SLDL are just for hamstrings. Btw, when is best to do rotation work?

4

Search for “Superhero Training” by Christian Thibaudeau. That should suffice for what you seek.

Yes, the volume looks high.

5

I recommend Waterbury Method. Has a nice compound 10x3 to start the day every day, and then kicks your ass for the rest of the workout. I made a lot of gains on it. Also . . . if you’re not gaining, you’re probably not eating enough. So get on that.