Please Critique My Four Day Split

Training Bodybuilding
1

so this is basically a four day program that i designed myself for mass and hypertrophy. any positive feed back would be much appreciated as I am an ex-olympic lifter and am fairly new to bodybuilding splits and hypertrophy in general.

First off from my olympic lifting background I have good quad and hamstring development, so mainly im just trying to put some size and a little more cuts on em.

Also due to olympic lifting i have facets syndrome in my lumbar spine making deadlifts or heavy pulling from the floor impractical and far too painful too work out. so as you can see they are missing from my routine and i’ve had to adjust accordingly…

Here goes:

Day one:Legs&Glutes

-Front Squat x 8-10 rep, 4 sets
-Lying Hamstring Curl x 10-12, 4 sets
-Glute Bridge x10, 2 sets
-Bird Dog x10, 2 sets
-Fire Hydrant x10,2 sets
-Donkey Calf Raise x12-15, 4 sets
-seated calf x10-12, 4 sets
-jump rope 1 minute, 30 sec rest. 5 sets

Day 2: Chest&Tri’s

-Flat bench pyramid x8 @50%

  • x5 @60%
  • x3 @65%
  • x2 @70%
  • x1 @75%
  • x1 @80%
  • x1 @95%
  • x1 @100%
    -DB Incline x10-12, 4 sets
    -superset-
    -DB Flyes x12-15, 4 sets
    -Weighted Dips(focus on tricep) x8-10 w/45lbs, 4 sets
    -SkullCrushers x10-12, 3 sets
    -Rope pulldown x10-12, 3 sets (this is a light finisher to pump them out)
    -Decline Bench crunch w/45lbs x15-20, 3 sets
    -Med ball lying leg raise x10-12, 3 sets
    -Oblique side bends w/45lbs x10-12, 3 sets

Day 3: Back&Bi’s

-Weighted Wide grip pullups x8-10 w/ 25lbs, 4 sets
-Chest supported row (pronated grip) x10-12, 4 sets
-superset-
-Weighted Hyperextensions w/50lbs x10-12, 4 sets
-Close grip neutral grip chinups x8-10, 4 sets
-Fat bar Wide grip Barbell curl (standing) x10-12, 3 sets
-Fat grip DB curl x 10-12, 3 sets
-Donkey Calf Raise x12-15, 4 sets
-seated calf x10-12, 4 sets
-jump rope 1 minute, 30 sec rest, 5 sets

Day 4: Shoulders&Traps

-Barbell Seated Military Press x10-12, 4 sets
-DB press to push press (standing) x10-12(press) x8-10 push press, 3 sets
-DB Front Raise x12-15, 3 sets
-DB Lateral Raise x12-15, 3 sets
-Barbell Shurg x10-12, 4 sets
-DB Shurg x10-12, 3 sets
-Decline Bench crunch w/45lbs x15-20, 3 sets
-Med ball lying leg raise x10-12, 3 sets
-Oblique side bends w/45lbs x10-12, 3 sets

My diet is in check for gaining, I can post it if anyone wishes. And on any of the days which look like im neglecting muscle groups, they are the groups most well developed by seven and a half years of compettive olympic lifting.
Please no negativity for negativity’s sake. But please criticize. Thank you

2

You are going to do a 100% max on bench every single week, after doing 7 sets first? Whaa?

3

yes i will be doing a 1rm after 7 sets. its a modified west coast routine to put some strength in as most of us olympic lifters have weak chests, and no it will not be every week. once every 4 to 6 weeks. The other times will be four sets of 8-10 reps.

4

I would cut back on the isolation exercises, don’t take them out completly, just cut back on them. READ some of Thibs recent stuff, not just the articles but the forums as well. If you ABSOLULTY can not do deadlift, do some Good Mornings and try and get two sessions of sprinting a week, not only will that help build up your hams, calves and quads some what, but also burns calories allowing you to eat more (more nutrients) without as much fat gain. This is just a start. However, don’t spend to long looking for the “perfect split/workout” just get to the gym and work hard. (just as long as your not doing something rediculous like 1 toed squats on a pink bosu ball, if thats the case, quit and take up knitting).

5

ok thank you. Ya Deadlifitng is out of the question. and the hyperextensions i try to isolate my back, but i will consider adding goodmornings to my routine. and as for the working hard part, weightlifting is what i do and i devote my self 100%