Mon: Back:
Deadlift 5x5
BB Row 5x5
Lat Pulldown 5x5
Tues: Chest:
BB Bench 5x5
Incline Bench 5x5
Decline Bench 5x5
Wed: Legs:
Squats 5x5
Stiff Legged Deadlifts 5x5
Leg Press 5x5
Calf Raises 3x10
Thurs: Arms:
BB Curls 3x10
Skull Crushers 3x10
Hammer Curls 3x10
Fri: Shoulders:
BB Military Press 5x5
Lateral Raises 3x10
Shrugs 3x10
Saturday: Abs:
Bodyweight ab circuit
Sun: Off:
I also plan on doing 30 minutes on the exercise bike Monday, Friday, and Saturday.
What do you guys think of it?
Rear delts/upper back/scap retraction…! Esp. with that much pressing on your chest day.
What’s with all the 5x5? Are those all straight sets?
Arm day looks a little weird, too, for a 5/6-way split. Do some pullover+extensions/PJR’s or some such, and maybe a heavy tricep pressing exercise… You could swap delt and arm days if you want…
Add maybe some hamstring work focusing on knee flexion, not just hip flexion. GH raises, lying leg curls, whatever.
Finally, considering just how much pressing you do on chest day, I’d change the order of the days so your back won’t be fatigued on chest day… How are you going to keep a stable setup going when your back is shot to hell? In that case you would have to put leg day somewhere else of course, maybe go
Mon- Chest
Tue- Back
Wed- abs
Thur- Delts
Fri - Arms
Sat - Legs
Sun - off
if you want to keep it as a 6-way.
Oh, and you could use that ab day to train one regular bodypart twice per week… Something that’s lagging or whatever.
Well, I kind of had it scheduled as it was because it fit my schedule better that way but I could change it up a bit. I chose 5x5 of working sets just because in the past that’s what I have gotten the best progress off of. Should I throw in a leg curl on the leg day and a pullover on the arm day? Also, I really can’t have my leg day on Saturday because where I’m working I don’t get a lot of rest between Friday night and Saturday.
Well, no problem… Just put the days wherever you want, I was just thinking that if you’ll end up with back day after chest day to avoid having a fatigued back when pressing and you do heavy deadlifts there, you don’t want to do all that leg work right the next day…
5x5 for 3 big pressing exercises on chest day… I dunno man. Is that ramped or straight?
Again, if it’s straight and you do that on pulldowns… Hey, as long as you don’t end up using all arms, go ahead… I’d end up stalling when using that rep scheme for a 6-way on multiple exercises per day…
Yeah, add some leg curls on leg day, some pullover-extensions on arm day for the long head (don’t bounce out of the bottom!), some face pulls in the lat-pulldown (leaning back, wide neutral grip if you have the right attachment) or reverse pec deck or whatever (or both, even better) on delt day (or split it between delt and back days)… Maybe go easy on the pressing on chest day, you don’t need 3 heavy presses there, at least not with that kind of set-rep scheme.
Yeah the 5x5 is straight sets. Well if I only really need two pressing exercises on chest day then which should I go with besides flat bench? Thank you very much for your help so far!
What I used to do when I started was this:
Monday - Legs
squats 5x5
calf raise 3x15
leg press 5x5
ham curls 3x8
Tuesday - Chest
bench DB 5x5
incline DB 5x5
decline DB 5x5
Wednesday - Back
Deadlifts 5x5
Cable row 5x5
chin ups 3x8
1arm row 5x5
Thursday - Arms
BB Curls 3x8
Pushdowns 3x8
DB alternating curls 3x8
skull crushers 3x8
Friday - Shoulders
DB press - 5x5
lat raises - 3x8
reverse raise - 3x8
I ramped up with all 5x5, having my last 2 sets my maxed and my 3rd set pretty close to max. I saw great results with this, but mind you I was a beginner and not well educated. I was also eating a ton and saw great gains. it was a 6 month program and saw my 135squat for 5 move to a 285 for 5. However I did gain more fat than I would have like. I’m going to go back to something similar to this plan. I seem to respond GREAT to heavy weight, lower reps like 5x5.