3 day to 4 day split

After I come back from my 2 weeks in Ibiza, I'm planning on upping my cals to bulk and at the same time changing my routine. Basically been on this current routine for just over a year now, and as I'm going to be doing less cardio it'll enable me for extra time to lift.

I've currently been doing the following:-

(note this is the most recent revision of what i do at the mo - it did start off slightly different and ive dropped things, like lateral raises, replaced french press with cg bench and changed deads from 4x3 - 5x5)

Squats 4x6
SLDL's 3x6
Calf Raises 3x12
abs

DB seated shoulder press 3x8
Weighted dips/DB incline Press (either do one or the other - change each week)
CG Bench (smith machine)
BB bicep curls 3x8

Deads 5x5
BB Bent over row 3x8
chins
(only really just swapped curls to chest day )

You may think the above looks ok, but like i say i want a change, and it just happens to be at the same time i want to add some mass, been cutting for many many months and althugh not as lean as i'd like, ive decided i want mass now

I was thinking

1. Legs (keep the same, even reps/sets?)

2. chest/tri - not sure BB or DB flat or incline???? + Dips + CG Bench + skulls???

3. delts/bi's - Standin or seated BB or DB? lateral raises Bent over lateral?? BB curl, hammer curls

4. back - Deads, BB row, chins ie the same again reps??

As you can see i'm a bit scattered with ideas, maybe evn like to try 5x5 on everything but not sure if my shoulder's upto it (dislocation 15months ago) and i couldnt do 5x5 on 4 day could i?

Really need your help guys,

Rodge

.

ORIGINAL: DC77

I tried this one from a previous post ...might be worth a try...

MON (chest/triceps)
Bench press or weighted dips 4x6
Inc bench press 4x6
CG bench press or skullcrushers 4x6

TUES (back/traps)
Deadlift 4x5,4,3,2)
Chins 4xmax
BB rows or cable rows 4x6
BB or DB shrugs 3x8

THUR (Shoulders/biceps/Abs)
Military press or DB press 4x6
Side lateral raises 3x8
BB curl (straight or EZ) 4x6
Crunches 3xmax
Leg raises 3xmax

FRI (Legs)
Squat 5x 6,5,4,3,2
SL deadlift 4x6
Calf raise 4x10-15

Sorry cant remember whose program it actually is.

looks good mate. I'm quite exicted that i'm going to try something else after a year of doing my current routine TBH!

For me its going to be a toss up between weighted dips and flat bb bench (dont have a spotter but wouldnt mind trying flat BB again not done it for 2 years+I'd prob still like to carry on incline press.

I dont understand the four or five sets of decreasing reps on deads and squats though? Dont want to go too low on either exercise, still being careful of lower back too!
..and chins 4 * max would adding weight say 4x6 be ok?

Quite interesting that routine. you've got me thinking though

see what you're saying regarding reps for deads, but cant see me doing a 2 rep squat. I'm more interested in gaiing size, although ive obviuosly got strongers whilst i've been cutting.

Does look a good routine to try, and i see what you mean about the motivation aspect

BUMP

(if possible)

why does this thing keep double posting

hello there mate

I was doing the following on a four day split, I liked it a lot.

mon:
squat, sldl, abs, obliques

tue:
dip, lat pulls (wide grip), db shoulder, lat pulls (close grip)

thur:
dl, leg press, calves

fri:
db bench, bb row, db incline, db row

Its an upper/lower split. I guess you could do different set/rep combinations for the mon/tue as compared to thur/fri.

i like you mate did not flat bench for a long time after failing to make any progress for a long time i binned it and did not flat bench for 1 year plus. i have now started again and am making amazing gains in strength on it. imho i would definately include it if you havent done it for a long time, you will love it. alsio i think yiour shopulder day looks a bit weak, i think you could get as much growth on your shouilders incorporating them into chest day and losing a few exercises. infact could you not just stop with a 3 day split, i looked at your plan and afterm moving it around it became a 3 day split. if you wanna lift more why not just keep the 3 day split but hit one of the workouts twice a week if you dropped a few exercises eg shrugs, curls then you shouldnt overtrain. train mon,tue,thur,fri whatever workout you do on monday you repeat on friday.

Hi this was my 4 day split, helped gain quite a bit of mass on either 5*5 4*6 3*8, 5*5 will enable you to use most weight so maybe more beneficial for gaining strength.

Chest/triceps:
Incline dumbell press
weighted dips
flat bb bench
close grip bb bench

Shoulders:
Military press
Arnold raises
Side raises
shrugs

Back/biceps:
Deads
heavy bb rows
wide grip chins
cheat barbell curls

Legs/abs:
Squats
sldl's
leg raises
weighted crunches

ORIGINAL: tony1blue

just some food for thiught this is the routine i have been following and gaining well from

workout 1
squats
bench press

workout 2
deadlifts
push press

do workout out 1 then day off then workout 2 day off and so on all done 5x5

i feel it lets you concentrate on the big lifts without overtraining. get in the gym trrain hard then get out i love it. i know some people will criticise this for lack of arm work ect but i think it really does work.

Its cetainly worked for you mate - looked at your progress photos earlier, but TBH i dont think there's enough variation for me.
Cheers though fella

Rodge

ORIGINAL: DC77

just remembered who suggested routine......Majestic Power.

ah!!!! you've virtually sold me the routine now!