Critique this workout plan? From muscle and strength

[gtower]

Hello,

I need to formalize my workouts a bit as they are kind of what I feel like, when I feel like it now.
So looking for some good weekly breakdown plans. Looking strictly for bulking.

What do you think of this one:

10 Week Mass Building Program | Muscle & Strength

What would you change or add?

Also, its mainly working one muscle group a week. Would being on Test/Deca accelerate recovery enough to make this once a week plan perhaps not optimal then?

Comments and feedback appreciated.

 

[SicVic]

It's Poppin.

 

[gtower]

LOL. I am assuming that means good?
What do you think about the once a week and recovery aspect?

 

[snowpatrol123]

Leg day looks lacking in my opinion, the rest looks pretty standard

 

[Yatz77]

I agree with snow, leg day looks a little light. Also personally I like to set my splits up a little different. I don't like working triceps and chest on same day because I feel my tris are already cashed out after my heavy presses and feel that I can get more out of the work I'd i do it on a different day. Same thing with back and bis
My current split is:
Chest/bis
Legs
Shoulders/tris
Back/traps

 

[Optimal]

Also, its mainly working one muscle group a week. Would being on Test/Deca accelerate recovery enough to make this once a week plan perhaps not optimal then?

Maybe if you're running 2g+ & GH & Slin....

lol nah but truth is, I don't think we really know how much gear is needed to get protein synthesis to last an entire 7 days.
Considering it's only about 2 days for naturals, I think you would need a fairly high dose to make a bro split optimal.
That being said, there is some muscle overlap so a full 7 days might not be necessary to get optimal results....

I don't think we really have enough studies to say for sure what frequency is optimal with varying doses of AAS, so this is how I view it:
In the lack of enough information, play it safe imo.
Go with what is tried & tested and PROVEN: golden era bodybuilding... very high frequency and lots of focus on compound movements. How many people do you see today getting their kind of size without running crazy amounts of gear??
Sure they might have downed a handful of dbol every once in a while but they sure weren't running 5g of gear + peptides that we see people running now just to get the same size as those guys.

Stay Optimal!


Edit: And don't forget the psychological factor. If high frequency makes you wanna die & you end up not going to the gym or not putting a real effort into it when you go...
then bro split will win out every time regardless!

 

[Mercury713]

i like it. what supplements are you taking with it though. for now, i am just grinding it out with protein shakes and jack3d

 

[Pitbull55]

I think thats a lot of volume, particularly on chest and shoulder day but this is coming from a guy that likes to train DY-HIT so to each his own.

But one other thing I don't like is how there are no deadlifts on back day, even rack deads would suffice.

 

[Shredchem]

Looks good, but I would add deadlifts.

 

[Sudz]

I would swap out the chin-ups on back day for deadlifts because it has lat pulldowns listed and add leg press & glute ham raise to leg day. I would also get rid of upright rows on shoulder day, And remove preacher curls on back day and add in hammer curls instead. Otherwise it looks pretty good, I would adjust some of the sets too, the sets of 2 need to be around 4 imo.

 

[KingBF]

I stopped counting reps long ago. after warmup sets everything is to failure