Started off training in January using the “bro” split and had some decent results. It occurred to me that I actually have no desire to compete so a more compound based routine may suit me better so I started the below split last week. Just finished the second week this morning and have found it really enjoyable although don’t leave the gym as knackered as I did doing the “bro” split.
Guess my question is does the below split look enough for an average Joe looking to gain size and strength? (obviously considering diet and rest are in check, which I think they are)
Upper Workout A
Bench Press 3 X 6 - 8
Bent-over Row 3 X 6 – 8
Incline DB Press 3 X 8 – 10
Close Grip Pulldowns 3 X 8 – 10
Seated Dumbbell Shoulder Press 3 X 8 – 10
Tricep Push downs 3 x 10 – 12
Lower Body Workout A
Squats 3 X 6 – 8
Back Extensions 2 X 10 – 12
Split Squat (Rear Foot Elevated) 2 X 10 – 12
Calf Raise 4 X 8 – 10
Barbell Curl 3 X 8 – 10
Upper Body Workout B
Overhead Barbell Press 3 X 5 – 7
Pull-Ups 3 X 6 – 8
Close Grip Bench 3 X 8 – 10
Seated Cable Row 2 X 8 – 10
Incline Fly 2 x 8 - 10
Parallel Bar Dips 3 X 10 – 12
Lower Body Workout B
Deadlift 3 X 5
Leg Press 3 X 8 – 10
Leg Curl 3 X 8 – 10
Seated Calf Raise 4 X 10 – 12
Preacher Curl 3 X 8 – 10