Training split

Hey guys, I know this is a bit of a read but I would really appreciate it if some1 could take a look at this and possibly tell me if I'm going wrong somewhere?
This is the training split I wanna start on monday, 2days on 1 day off, needless to say every set is done till failure and I'll be concentrating on form above anything else.
Will be trying to focus more on "feeling" the muscle throughout the movement.

Here's the split:

Day 1:
Leg extensions: 4 sets of 30, 25, 20 & 10
Squats: 3 sets of 30, 20, 15 & 1 triple drop set
Leg press: 4 sets of 25 reps
Sissy squats: 4 sets of 20 reps
Standing calve raises: 5 sets of 30+ reps
Seates calve raises: 5 sets of 30+ reps

Day 2:
Low cable rows: 2 warm up sets then 4 sets of 10-12 reps
Bent over barbell rows: 4 sets of 10-15 reps
45® cable rows: 4 sets of 10-15 reps
Back extensions: 4 sets of 15 reps
Lat pull downs (using the “v” bar): 4 sets of 10-12 reps

Day 3: Off

Day 4:
Flat bench: 2 warm up sets then 4 sets of 8-12 reps
Incline d/b press: 4 sets of 8-12 reps
Flyes: 4 sets of 8-12 reps
Pec-deck: 3 sets of 12-15 reps

Day 5:
Lying leg curls: 2 warm up sets then 4 sets of 12 reps
Standing single leg curls: 3 sets of 10-12 reps
Seated leg curls: 3 sets of 10-12 reps
Stiff leg deadlifts: 4 sets of 15 reps
Seated calve raises: 4 sets of 30+ reps
Donkey calve raises: 4 sets of 30+ reps

Day 6: Off

Day 7:
Warmup: 2 sets of front, side and rear raises
D/b shoulder press: 4 sets of 8-10 reps
Barbell shoulder press: 4 sets of 8-10 reps
Bent over rear lat raises: 4 sets of 8-10 reps

Day 8:
Seated d/b curls: 3 sets of 10-12 reps
EZ bar curls: 4 sets of 8-12 reps
Hammer curls: 4 sets of 8-12 reps
Skull crushers: 4 sets of 10-12 reps
Cable pushdowns: 4 sets of 10-12 reps
D/b overhead extensions: 4 sets of 8-10 reps

Hey Jay, it looks good but in all honesty the program is a bit long, in most cases you are doing more than 20sets per body part which is too much. Rather do your calf workouts on another day that on the leg days. My 2c.

1) What are you trying to achieve? mass?

2) What are your rest peroids?

Note: Your leg day doesn't look that great. Maybe the leg extensions to get blood into the legs is ok to run at higher reps, but I’d say 6-8 reps 8th rep must be your max and 2 minutes rest between sets better even 2 and a half minutes. It takes just over 2 minutes to get the phosphorus creatine back into the muscle and lasts around 13 / 18 seconds read up on ATP and ADP.

So you want to have a long enough break to replish that muscle and then a short enough rep span 15/20 seconds and then stop. This way you can achieve the maximum you can out of any given set.

didn't even thing about that :blink:
lol thanx man really appreciate it.
I'll switch calves in with another small muscle group

I don't have set rest periods, I usually rest untill I feel I can bang out another set.
Trying to look like branch warren
and regarding you're comment on legs, I find higher volume works best on my legs.

Mr Pump you're 100% on the rest period and time under tension but I've stuck with the 6 to 8 rep range for ages, everything reacted besides my legs.
I then started training with higher reps, up to about 25 on the leg press (started crying like a baby at about rep 12 haha) and I saw a major improvement in the space of a month

Maybe for a 'pump' not for a muscle building... I also really advise 2 or so minutes between sets... its a science I would look at your watch during your rest and make sure you have 2 minutes rest peroids.

I also believe your ammount you during on an exercise is a bit much and more for a pro athlete. Hey if it works for you by all means. Just my thoughts

cool man thanx a million for you're advice
I guess I'll see how it goes for a few weeks

too much work and not enough recovery time... there is a reason why there is a common 4 day a week mass split doing 2 days on 1 day off 2 days on 2 days off..u are doing alot of sets and reps, keep it simple 12-14 heavy working sets for big muscles and 6-8 for smaller muscles...if are training till failure u are going to see progress. chris aceto recommends minimum 6 reps and maximum 12,but the optimum range he recons for growth is 6-8 reps. weights being heavy enough to fail on 8 reps but not to heavy that u cant complete 6 reps... this split and training style can be taken all the way through to competition day if u are competing and leaning out, leaning out is all about retaining muscle and cutting fat through diet and training so keeping the weights heavy and nutrition balanced then u will maintain ur muscle,if u are loosing strength then u are loosing muscle and calories are too low... look at something simple bud.

Monday legs
2-4 warm up sets 8-10 reps of squats at 50% max
then 3 sets of squats 6-8reps
then 3 sets of leg press 6-8 reps
then 2 sets of leg extensions 6-8reps.

lying leg curls 2sets 6-8reps
stiff leg dead lifts 6-8reps

calves
tuesday
chest and biceps
warm up on the bench press 3 sets of 50% max
3 sets flat bench 6-8reps
3 sets incline dumbell or barbell press 6-8reps
3 sets weighted dips 6-8 reps

warm up bi's for 2 sets
2 sets alternating dumbell curls 6-8 reps
2 sets alternating hammer curls 6-8reps
2 sets reverse grip ez bar curls 6-8 reps

wednesday off

thursday
shoulders and abs and calves
3 sets warm up standing military bar press
3 sets heavy standing military bar press 6-8reps
3 sets seated dumbell press 6-8reps
2 sets side lateral raises 6-8reps

2 sets dumbell shrugs
2 sets barbell shrugs
calves

friday
back and tri ceps
40 pull ups (do as many sets as u need to do 40 reps)
3 set barbell bent over rows 6-8 reps
3 set of low rows with wide grip 6-8reps
2 sets single sided dumbell rows 6-8reps
2 sets hyper extensions

triceps
2 warm up sets
2 sets skull crushers 6-8 reps
2 sets tricep behind the head extensions 6-8 reps
2 sets close grip bench press or weighted dips. 6-8 reps

just because u dont feel sore and tender in the muscle the next day from doing high reps doesnt mean u arent growing at the end of the day u want to fail on a heavy weight with strict form rather than fatigue the muscle through all those reps...lower the reps push it heavier and u will not fatigue the muscle before its failed...

Jayman wrote:

Mr Pump you're 100% on the rest period and time under tension but I've stuck with the 6 to 8 rep range for ages, everything reacted besides my legs.
I then started training with higher reps, up to about 25 on the leg press (started crying like a baby at about rep 12 haha) and I saw a major improvement in the space of a month

then up the weight and do the 4-6 reps,focusing on building up your strength in your legs for 4 weeks but still trying to extend/progress the 4 reps to 6 and then add more weight to get it back down to 4 reps and work up to 6 etc...

djeasye wrote:

Jayman wrote:

Mr Pump you're 100% on the rest period and time under tension but I've stuck with the 6 to 8 rep range for ages, everything reacted besides my legs.
I then started training with higher reps, up to about 25 on the leg press (started crying like a baby at about rep 12 haha) and I saw a major improvement in the space of a month

then up the weight and do the 4-6 reps,focusing on building up your strength in your legs for 4 weeks but still trying to extend/progress the 4 reps to 6 and then add more weight to get it back down to 4 reps and work up to 6 etc...

As the squirrel said, muscles have to be 'forced' to grow... Perfect form is sometimes mistaken by being used to training a specific way but one is doing the smallest things wrong, (not breathing properly, back not arched correctly, chest not pressed out, body not in perfect symmetry, etc)

I had a mate who had a MASSIVE CHEST and a great body but when I started spotting I said hey bro you going down sideways, and his 1 peck is larger than the other, now it’s a bitch to try changing it... I had to get him on the smith machine to make sure his movement was 100% spot on.

Record yourself doing your exercises and watch your tape and see if you can spot anything you might be doing wrong. “Just a thought”

Thanx Dj, was just wanting to mix things up a bit.
Also thought 2 days on 1 day off would give me plenty recovery time, and I like to hit 1 body part at a time to fuck it up completely.
But I hear what you guys are saying, lol maybe I'm feeling a bit over confident in my abilities

*smile* maybe... also remeber it doesn't matter how much gear you pushing you need rest bro... or you going to become fatigued and when you are, its a bitch coming right... sometimes have to take a week of gym and that would be a waste. as they say KISS (keep it simple stupid) that training program looks like that inside a mag and in all honestly its overkill for most of us...

PS if we never had jobs and could sleep during the day and train in morning and evening its a whole different story.

cortisol is a bitch... u dont want to not recover enough dude...cortisol will eat ur muscle with out enough recovery time,i suggest u do the 2 on 1 off 2 on 2 off...rather over recover than under

haha that is untill I get my hands on that cortizol suppressant stuff you were talking about Dj! haha kidding
cool thanx guys

if u battle to fall asleep or wake up in the morning then u are doing to much...i have found this out hence the reason i have stalled my fat loss for the last 3 weeks,but i have rectified the situation and will be back on track by monday...too much isnt always a good thing...increase slowely and u will get there... to much and u will be going backwards.

lowering cortisol levels with cortisol blockers will improve your recovery even more but u dont want those levels to get to high otherwise u will just be fighting a long battle with yourself...making progress and then coming off the Cortisol blockers and forcing your body into the same position by over training again...

I've been doing DJ's split for a while now and I like the concept behind it. I would suggest however to swap the back and shoulder day. I noticed that its better to give your delts at least 2 days rest after a chest workout before you hit them with a compound such as the military press.

I would also suggest to do some deadlifts on the back day.

Otherwise awesome plan