Seeking advice for new split

[Omegasox]

For about a year now I've been using an HST routine, days A and B, focused around Squats and Deads. It's time to switch it up, plus I want to get into the gym more than EOD. So I'm considering either a 4 or 5 day split. Question is, if going M-F, how would you kill it? It's been a while since I've done a split, and I'm having trouble shaking the cobwebs!

Stats:
6'2
205lbs
~13%

I'm looking to put on some mass during this switch, especially on my chest, but my overall goal is centered around bodybuilding rather than straight up massive.

I'm thinking something like this: Back, Chest, Arms, Shoulders/Legs for a 4 day split, and maybe just chucking in a day centered around negatives for a 5th day. I've never had my legs grow so much as I have after alternating Squats/Deads, so I don't see the need for any other leg work other than that (other than calves, the bane of my existence) so I like to stack Legs with Shoulders, rather than a sole Leg day.

What's your split? How do you like it? Any and all feedback is greatly appreciated.

 

[mwm5]

before i started the OMEGA PROJECT, i was using the below with great results:

4sets 8-12reps
Chest/Bi's
Legs/Abs
off
Shoulders
Back/tri's/Abs

 

[highlander555]

I like the initial split you've proposed, but of course I do have some thoughts on it

I think if done properly, back is going to take more time to work than chest. When you consider that the back is made up of a ton of diffrent muscles that need to be hit up at different angles with different exercises. And chest, well, you can press at different angles, and do dips, and throw in some fly variations but it's all pertty simple. Just one muscle to work, mainly.

That being said, I'll get to my point. I would probably throw in your hamstring work at the end of your chest day. I think you'll probably want to do your calves on that day because you'll want extra time to focus on your "stubborn" muscles, but I think it would be a mistake. My fear is that you may not be working your legs as much as the rest of your upper body (even though yours have apparently responded pretty well with the one day a week).

So... if you move your hammie work to a different day from your legs (which, I think should be your chest day as it could be your shortest day), at least you'll have more time to really hammer your legs with squats, deads, and maybe even some leg press or weighted lunges).

I guess that was a rather loooong winded way of saying "do hamstrings with chest," but sometimes I like to hear myself talk.

I'd probably try to fit in calves on a day like your arm day. They may be a "stubborn" part for you, but their still a small muscle group.

I'll shut up now.

 

[enigma4dub]

my split looks like this

monday squat,push : btn pp, front squat, bw dips
tuesday pull : sldl ,clean/snatch, weighted chins
wednesday rest
thursday squat,push : cgbp, oly back squat, weighted dips
friday pull : bent over rows, bw chins. hypers



these are my choices. just fill in the exercises YOU want to do over the next few months and gradually progress. push/ pull routines seem to work great for me.

 

[Omegasox]

Thanks for the posts, fellas.

Highlander555: I was doing Deads or Squats twice a week, the other once, depending on the week (i.e. one week 2x Squats, 1x Deads, the next 2x Deads, 1x Squats), I think that's how my legs grew so much.

I think I may continue to do that, as I love doing Deads and Squats a lot. Maybe something like this?

Mon: Heavy Squats/Back (focus on lats/upper)/Abs
Tues: Light Deads/Chest/Calves
Wed: Off
Thurs: Light Squats/Shoulders/Abs
Fri: Heavy Deads/Arms/Calves

With workouts around 45 min to an hour, I seem to recuperate fairly fast, with mild soreness for a day. I don't think I've ever noticed symptoms of overtraining. I might try the above for a week and see how taxing it is on my body.