Full Body Split

[sakbar]

Hello,

I am 34, male 150 lbs seeking to slightly increase my muscle mass. I have been working out for over four years now.

Over the few years, I have varied my workouts in various different ways and am giving a shot for Full body Split after a long time.

Based on CowPimp's Designing Full Body Split, I have come up with the following:


Full Body Routine
(3 sessions/week)

Workout A (Push):
1. Back Squats
2. Barbell Clean Press
3. Lunges
4. Bench Press
5. Standing Calf Raises
6. Dips
7. Seated Calf Raises



Workout B (Pull):
1. Deadlift
2. Bent Over Rows
3. Leg Curls
4. Chin-ups
5. Incline Dumbbell Flys
6. Alternate Dumbbell Curls
7. Shrugs

Notes:
??? Week 1: Workout A is high-rep and Workout B is low-rep.
??? Week 2: Workout A is low-rep and Workout B is high-rep
??? ..and so on
??? Three workouts per week, performed on alternate days (M/W/F, or T/T/S, etc.)
??? Workout pattern: A-B-A, B-A-B, A-B-A, and so on.

Please advise,
Sak

 

[gtbmed]

What do you consider to be high rep and low rep?

I'd advise against doing high-rep clean presses.

 

[sakbar]

Rep Ranges

Hi gtbmed,

Thank you for the response.

High reps upper body: 10 to 12
Low reps upper body: 4 to 6

High reps lower body: 12 to 15
Low reps lower body: 6 to 8

 

[gtbmed]

Is that total number of reps or just number of reps in each set? If so, how many sets are you going to do?

This is not my attempt at a plug, but I think you could gain a lot of info from the stickied thread on rep ranges. That will give you some good ideas and from there we can help you with specifics.

 

[sakbar]

The high/low rep range is for each set. Yes, I have read the stickies and designed the program based on that.

 

[gtbmed]

Read this thread, it should help you pick your rep ranges better: http://www.ironmagazineforums.com/training/113873-selecting-proper-rep-ranges-your-program.html