I'm a 20 year old hard gainer doing a 6 day a week push/pull/legs split. Right now I am eating around 4000 calories and 160 grams of protein a day and making gains of about 1.5lbs a week. Oh and I am sleeping at least 10 hours a night.
Looking for help with the routine:
Wed- PUSH
4x15 sets flat bench
2 sets dips supersetted with cable cross at 8+15 reps
3x10 incline bench
3x10 arnold press
Thursday- PULL
4x15 sets latt pulldown
3x12 sets seated cable row
3x5 sets close grip T-Row
3 Sets bicycle maneuver to failure
3 sets weighted hyper extension
Friday- Legs
3x12 sets squats
3 sets GHR on a matt
3x10 sets step ups
3x15 sets standing calf raise
Saturday- Push repeated
Sunday- Pull Repeated
Monday- Legs repeated
Tuesday- Rest
I am looking to work deads into my routine but I don't have the hamstring flexibility to do them safely right now (I am working on that).
Anyone have suggestions? especially looking for help with volume. Right now I am doing every set to failure and not worrying about the weight as much as the volume.
Looking for help with the routine:
Wed- PUSH
4x15 sets flat bench
2 sets dips supersetted with cable cross at 8+15 reps
3x10 incline bench
3x10 arnold press
Thursday- PULL
4x15 sets latt pulldown
3x12 sets seated cable row
3x5 sets close grip T-Row
3 Sets bicycle maneuver to failure
3 sets weighted hyper extension
Friday- Legs
3x12 sets squats
3 sets GHR on a matt
3x10 sets step ups
3x15 sets standing calf raise
Saturday- Push repeated
Sunday- Pull Repeated
Monday- Legs repeated
Tuesday- Rest
I am looking to work deads into my routine but I don't have the hamstring flexibility to do them safely right now (I am working on that).
Anyone have suggestions? especially looking for help with volume. Right now I am doing every set to failure and not worrying about the weight as much as the volume.