Help Choosing A Routine

[Xenith]

I need some help deciding on which workout routine to use. Here are the stats:

Age: 22.5
Height and weight: 1.78m tall, ~70kg (~150lbs)
Body fat %: ~10
How long you have been training: training for 6 years, seriously for 2
Goals: maintenance is a primary goal as well as adding lean mass.
Current routine: Push/Pull/Legs. I train 2 on, 1 off, 1 on, 1 off, repeat. This makes a 5-day cycle, not constrained by a 7-day week. However with my new job I will have 4 weight training days a week (Mon-Fri, wednesday off)

I have been training for 6 years so am no newbie, but only the past 2 have been serious so I wouldn’t say I’m advanced. For a couple of years I trained each bp once a week. I started the P/P/L split 4 months ago hitting muscles 1.5x a week. I had both mass/strength gains, but not sure if they were due to the higher frequency or simply the fact that I changed the routine after a plateau. I am currently considering two options
1. Go back to a 4-day split, hitting muscles once a week
2. Use a 2-day split each done twice, hitting muscles twice a week

I have a few concerns about each and wondering what your thoughts were:
- 4 day split: may not maximize growth potential due to the lower frequency of only hitting muscles once a week.
- 2 day split: higher frequency and OVERALL volume, but afraid the low volume PER WORKOUT may not be stimulating enough for the muscles.

Here are the splits:
***
4-day split (note that the exercises after the "----" are alternate exercises I will use, changing it up weekly/fortnightly)

Chest/Tris/Abs
• Incline DB x 4
• Decline BB x 4 ---------------------------- Decline DB x 4
• Dips x 3
• Incline Flyes x 3 -------------------------- Cable Flyes x 3
• CGBP x 4
• Reverse grip skullcrushers x 3
• Rope Pushdowns x 3 ---------------------- V-Bar Pushdowns x 3
• Abs

Quads/Hams/Calves
• Squats x 4
• Legpress x 4
• Front Squats x 3
• Lunges x 3 ---------------- Extensions x 3
• SLDL x 3
• Lying Leg Curls x 3 -------- Standing Leg Curls x 3
• Seated Calves x 3
• Standing Calves x 3

Back/Bis
• BB Rows x 4 ------------------ T Bar Rows x 4
• Chins x 4
• One-arm longbar row x 3 ----- One arm DB rows
• Wide pulldowns x 3
• BB Curls x 4
• Hammer Curls x 3
• Spider Curls x 3 -------------- Incline DB Curls

Shoulders/Calves/Abs
• Military Press x 4
• Laterals x 4 ------------------ Lying laterals x 4
• Bent laterals x 3 ------------- Cuban Rotations x 3
• Shrugs x 3
• Donkey Calves x 3
• Standing one-legged calves x 3
• Abs

It may seem to be quite high volume, but bear in mind that I am changing from a P/P/L split where the overall volume was higher. For example, chest used to be hit for 10 sets but trained 3x in 2 weeks. So instead of 30 sets I now do 28 sets in 2 weeks. Similarly tris were hit for 8 sets a workout and thus 24 sets in two weeks. Now they will be hit for 20 sets in 2 weeks etc.

***
2-day split

Workout A: Legs, Shoulders, Traps
Squat x 4
Legpress x 4
SLDL x 3
Lying Hamstring Curls x 2
Seated calf raises x 3
Standing Calf raises x 3
Military press x 4
Side laterals x 3
BB Shrugs x 3

Workout B: Chest, Back, Arms, Abs
Incline DB x 4
Decline DB x 4
Chins x 3
BB Row x 3
Wide-grip Pulldowns x 2
BB curls x 3
Hammer Curls x 2
Close-grip BP x 3
Rope Tricep Pushdown x 2
Abs

Comes out to 30 sets per workout. I work quick and intensely so would probably be done in about 40-45 minutes each. I also have workouts C and D with a few alternate exercises for variation, so I do workout A/B on mon/tues, then C/D on thur/fri.
***

Any advice/input/feedback appreciated,
X

 

[Illuminati]

WSB

'nuff said.

 

[ghettostudmuffin]

Madcow2's 5x5 routine.

I love it.

 

[Xenith]

Guys, I do not want to sound unappreciative, but please help me out choosing a split between THE TWO OUTLINED

Reasoning: I will look into other types of training later on (eg. WSB, HST, DC, 5x5 etc.). The thing is I am starting this new job, and my entire daily routine will change. I will now train in the PM instead of AM, will be at work all day etc. and am not sure how my body will respond. I thus want to keep it fairly simple for the first couple of months (either 2 or 4 day split) and then look into other training methods, when I can dedicate more time in setting up and following the routines.

Thanks again,
X

 

[BOOEY]

I would like to see you look for diet help rather than routine help. 6 years training (2 serious) and @ 150, seems like you're not getting enough cals. But aside from that, I like the first routine better.

 

[Xenith]

Hi There,

Actually diet is one thing I am pretty clued up on

I started out at about 220lbs, all fat. When I started (6 years ago) my aim was straight fat loss and of course diet is key, so most of my research and time was spent on that. I dropped all the way to around 130lbs, and been building since. Put on around 20lbs in 2 years of serious training. I spent so much time on diet though that I didn't pay enough attention to training, so now am trying to catch up

X

 

[BOOEY]

Hi There,

Actually diet is one thing I am pretty clued up on

I started out at about 220lbs, all fat. When I started (6 years ago) my aim was straight fat loss and of course diet is key, so most of my research and time was spent on that. I dropped all the way to around 130lbs, and been building since. Put on around 20lbs in 2 years of serious training. I spent so much time on diet though that I didn't pay enough attention to training, so now am trying to catch up

X

I see, in that case yeah go with your first routine. I prefer one bodypart / week (except for lagging muscle groups - I hit those twice a week) mainly because each week you hit that bodypart, you'll be fresh and able to increase the weight and/or reps.

 

[ghettostudmuffin]

Hate to sound like a dick xenith, but you obviously didn't "research" too good if you went from 220lbs of fatty to 130lbs scrawny. You had more lean body mass at 220 then 130 so as you dieted you lost ALOT of LBM.

Btw, I don't like either of those routines to be honest.

I would look into HST training if I were you as that is pretty popular right now and is a surefire way to put on muscle size "so long as" you EAT enough.

 

[Xenith]

Thanks for the info guys.

ghetto - I do not say you are a dick lol I can see where you are coming from. However what I meant was that when I first started I was young, naive and inexperienced. That's why I lost so much. After a few years I started the research and experimentation and getting a decent diet. That is how I managed to put back 20lbs of lean mass in 2 years, which I think was quite good.

I am mature enough (I hope ) not to take offense and try and get the positives out of any advice. I thus wanted to ask - do you not think it is perhaps a bit early for HST. Starting the new job, new daily routine etc. I do not know if I will have so much time to dedicate to the more complex routines but plan to definitely move to them in the next 2-3 months. ATM I am looking for a solid routine to help maintain in the first months of the new job. Are there any 4-day or 2-day splits you would suggest I could try perhaps?

X

BTW. I must say this is first time that someone tells me I didn't do well dropping the 90lbs. Whenever I see people achieve such a feat I know what they went through and normally think "kudos to them"

 

[BOOEY]

Hate to sound like a dick xenith, but you obviously didn't "research" too good if you went from 220lbs of fatty to 130lbs scrawny. You had more lean body mass at 220 then 130 so as you dieted you lost ALOT of LBM.

Btw, I don't like either of those routines to be honest.

I would look into HST training if I were you as that is pretty popular right now and is a surefire way to put on muscle size "so long as" you EAT enough.

Take it easy bro, he said his goal was to lose weight, period. And he lost it, props to him. Now it's time to put on that muscle.

 

[JustJacked]

Ive done a two day split before. Mine was like this.

-Day 1-
Chest
Shoulders
Tri's
Forearms

-Day 2-
Legs
Back
Bi's
Traps

I did 8 sets in two excercises per bodypart with only 20-30 seconds rest between sets. I did only compound movements for large bodyparts and mass builders for small bodyparts. I also did drop sets on the last set. I did this split for 6 weeks and I put on some really good gains. When I was done this split I took a week off.

This would be a great routine to shock your muscles and add some quick mass. Just make sure you dont do it for more than 6 weeks at a time and take a break of at least 5 days when finished. I would do a routine like this about every 6 months or so just to keep mu body guessing.

Good luck bro, hope you get HUGE!!

 

[Xenith]

Hi Again Guys,

I did a couple of weeks of the 2-day split, it was REALLY taxing on the body. I am now going to be starting the 4-day split discussed. I had one final question I wanted to ask: does anyone here SPLIT UP their LEGS training? I somehow find it unbalanced working all of legs in one day. It is quite a lot more than the other days, in terms of time at the gym, energy expended etc. I have been looking around for a while for splits that do parts of the legs on different days and have found the following and wondering which you think are decent splits:

#1
-Quads/Calves/Abs
-Chest/Shoulders
-Off
-Back/Hams
-Bis/Tris/Abs
-Weekend Off

#2
-Quads/Calves/Abs
-Chest/Bis
-Off
-Back/Hams
-Shoulders/Tris/Abs
-Weekend Off

Cheers,
X

 

[JustJacked]

Number 1 sounds good. I would do back with chest instead of shoulders. I do that now and I find it pops both my chest and back out like crazy and shock the muscles into growth.

You wont know what works for you until you try. Try out a bunch of diferent routines dor a month or two at a time and see what works best for you.

 

[mayhems]

id hafta say use the 4 day split.. since thats what ive been trying and ive seen more of an increase as of late in strength and size

 

[Xenith]

Thanks guys.

justjacked - agreed, I will be trying them out (prolly one a week) to find what works best. I have seen guys doing chest and back but I think it would take me too long, and one muscle group may suffer (unless you alternate between chest exercise and back exercise). Working chest and shoulders appeals to me too, as it felt quite good when I was doing a push/pull/legs split and shoulders was trained together with chest.

X