Which plan would you do?

Context

Check out the split I’ve been given!

Research shows that this split can be effective, but there are more effective training methods available.

Sources -

Mike Israetel (PHD)
Jeff Nippard
Dr Mike Tuchscherer
Menno Henselmans
Revive Stronger
Eric Helms
Alpha Destiny
Omar Isus

Issues

Issue 1 - Training most body parts once a week
Issue 2 - Lack of of volume

Goal

To add as much lean tissue as I can in 14 weeks. Specifically legs!

Cycle

Test 500mg.

My question

If you had 14 weeks to put on as much lean tissue as possible on cycle, are you following this plan or doing push pull legs twice a week?

Plan

Shoulders & Triceps

1: OHP:

2: Side Lat Raise:

3: Cable Lat:

4: Rear Delt Machine:

5: Dips:

6: Skullcrusher:

7: Tricep Pushdown

Back & Biceps

1: Single arm row:

2: Seated cable row:

3: Lat bar push down:

4: Bent over smith machine:

5: Ez bar

6: Preacher curl:

7: Chin ups:

Chest & Abs

1: Machine Fly

2: Cable Press

3: Incline Smith

4: Pec Deck

5: Push Up

6: Cable Crunch

7: Decline Sit Up

Legs

1: Back Squat

2: Leg Press

3: Smith Machine Romanian Deadlift

4: Leg Curl

5: Leg Extension

6: Smith Machine Lean

7: Standing Calf Raise

Arms

1: Incline DB Curl

2: Cable Bar Curl

3: Rope Drag Curl

4: Tricep Pushdown

5: Skullcrusher

6: Dips

7: Hammer Curls

This is a list of exercises

3 Likes

It’s a 5 day split. Read it again.

No. Its a list of exercises. No indication of reps, sets, loading parameters or work/rest days.

Its basically nothing.

And Ppl is push/pull/legs with no details of what, when, or how much.

That info would definitely help to create a more accurate comparison.

3 Likes

I’m assuming each exercise is going to be 3-4 working sets?

You mentioned you particularly want to put size on your legs. You train your arms twice a week but legs only once, i personally do it the other way round.

In answer to what is going to give you the best results, my answer is always what you enjoying doing the most and can put the most effort into

What happened to this plan?

I’m going to measure my legs on Monday when I report back in four or five weeks

1 Like

How are these your sources when all of them are against “Bro Splits”?

3 Likes

Volume isn’t the driver of hypertrophy
Lot of redundancy
Too much junk volume
Overlap

1 Like

Yeah, too much redundancy and overlap.

Except on the legs!

No.
It’s a list of exercises.

1 Like

I’m guessing this is him “reporting back”. :man_shrugging:t2:

I see the 5 different days you are calling a split.

Please lay them out with rest days included.

You could run super squats twice in that time, or once and then use the other 8 weeks to drop the fat you gained after. Problem solved.

2 Likes