Review My On Cycle Workout (5-day Split)

[TriniJuice]

Chest/Abs (Mon)
DB Flyes
Bench Press
Incline DB Press
Chest Dips

Legs (Tues)
Front Squats
Split Leg Squats
Squat to Calf Raise

Shoulders/Abs (Wed)
Seated Military Press
Behind The Neck Press
Lateral Raises
BB Shrugs

Back (Thurs)
Reverse Grip BB Rows
Chin-Ups
Dead Lifts
Wide Grip Pull-Ups

Arms/Abs (Fri)
Skull Crushers
In/Out DB Curls
Overhead Tricep Extension
Ez Bar Curls
In/Out Hammer Curls
Weighted Dips

Notes:
Reverse Pyramid Style Training
Abs will be trained by doing P90x's Ab Ripper X (don't knock it till you try it)
-i know 3 days abs might be excessive but, as chris jones says "When Your Abs Are Rockin, The Hoes Come Flockin"

 

[TriniJuice]

bump

 

[DreDay187]

I'm into functional and strength training so I'm biased lol. It's not a program I would personally do but if you're set in doing a split like this I would suggest working on exercise order. An example is on back day where deadlifts come after reverse grip rows and chin-ups. This is a mistake IMO since both previous lifts (especially when super settled like you mentioned) will fatigue you to the point of not giving it 100% on deadlifts. Deads should be first or at least a lift before them that allows you to rest the relevant muscles. Also deadlifts shouldn't be superset red with anything. The are an extremely dangerous lift when done improperly and fatiguing yourself by trying to superset them is an accident waiting to happen.

I don't think it's a horrible program but I see some spots where you could "clean" it up. Best of luck

 

[TriniJuice]

Im doing a 5-day split because i feel I've flat-lined on my progress/gains doing the typical 3-day split, I've applied the progress overload method when i was doing 3-day splits but by the end of the day it always felt like i didn't maximize my workout and by the next day i was itching to workout again b/c it felt like i could do better

 

[DreDay187]

Im doing a 5-day split because i feel I've flat-lined on my progress/gains doing the typical 3-day split, I've applied the progress overload method when i was doing 3-day splits but by the end of the day it always felt like i didn't maximize my workout and by the next day i was itching to workout again b/c it felt like i could do better

Trust me, progressive overload doesn't flatline. You need to make adjustments to your programming though to keep results coming. Basically in a novice stage you can provide enough stress in one workout and recover in 24-48 hours. Once you get to intermediate level that is no longer possible bc the stress of training necessary to force an adaptation can not be recovered from in that time frame so instead of workout to workout results, you'll be getting weekly results. Look into Texas method or 5/3/1 or Bill Starr 5x5 for intermediate programs. It works off of the heavy, medium light methodology. Your first workout of the week will be the medium intensity and high volume. This day causes the stress for adaptation. The light day comes 2 days after and this is an active recovery day since you're still not recovered from the previous workout. It aids blood flow, keeps motor pathways optimized, and facilitates recovery while adding to the weekly workload or volume. The final day or intensity day comes 2 days after where you reduce the volume but raise the intensity and go for new PR's. this is a brief explanation and if you're interested we can go into much more detail but I think its the best type of training. It's functional, works the body as a system instead of parts, allows for progression and can be tailored for mass if Bb is your goal. Other options would be push/pull routines or upper lower splits.

 

[notdorianyates]

Push / pull routines are very useful, currently doing this with forced negatives. Some huge pumps - especially on bicep/ shoulder day.

 

[DreDay187]

Push / pull routines are very useful, currently doing this with forced negatives. Some huge pumps - especially on bicep/ shoulder day.

This is one way to arrange a good intermediate program. Nice job NotDorian!

 

[3J]

here, give this a shot.. i wrote an article for our sister website...

its also the workout routine i give to alot of my clients.. it works pretty damn well

https://www.google.com/url?q=http:/...ds-cse&usg=AFQjCNGwHzjBBWCVP_sxy3oBVhS9W7E4AA

 

[TriniJuice]

https://www.google.com/url?q=http:/...ds-cse&usg=AFQjCNGwHzjBBWCVP_sxy3oBVhS9W7E4AA

yo its like you specifically wrote this article for me lol, this is pretty much the holy grail info that i wanted....RPT 5day split
I'll have to make certain changes due to the fact that i workout in my house but i'll incorporate the rep ranges/rest periods for more intensity