Quote (serennia @ Aug 10 2011 10:12pm)
I was looking for a split to do a clean bulk and this one is about maintenance
A 4 day a week split for BULKING should look like this:
Mon - Chest/Bis/Abs - 5 sets of 5 reps of bench press (maximum effort for 5 reps), 5 sets of 8-12 reps of Incline DB Bench press, 5 sets of 8-12 reps of Flat or Incline DB Flies, 5 sets of 8-12 reps of standing olympic bar curls, 5 sets of 12-15 reps of DB concentration curls, 5 sets of 10-12 reps EZ bar preacher curls, 5 sets of hanging leg raises, 5 sets of weighted v-crunches (weighted situp is also acceptable)
Tues - Back/Tris/Calves - 5 sets of 5 reps of straight-leg deadlifts (maximum effort), 5 sets of 8-12 reps of lat pulldowns, 5 sets of 8-12 reps of seated cable rows, 5 sets of 8-12 reps of close-grip dips, 5 sets of 8-15 reps of DB tricep kickbacks, 5 sets of 8-15 reps of BB skullcrushers, 5 sets of 12-15 reps of standing calf raises (maximum effort controlled reps), 5 sets of 12-15 reps seated calf raises (maximum effort controlled reps).
Weds - Quads/Hams/Abs - 5 sets of 5 seps of ATG squats (maximum effort for 5 reps), 5 sets 8-12 reps leg extensions, 5 sets 12-15 reps DB lunges, 5 sets 8-12 reps laying leg curls, 5 sets 8-12 reps seated leg curls, 5 sets 8-15 reps weighted decline situps, 5 sets 8-12 reps stomach press machine (like a seated situp).
Thurs - Shoulders/Traps/Forearms - 5 sets of 5 reps of military press (maximum effort for 5 reps), 6 sets of 8-12 reps DB front and lat raises (do 3 sets of each side), 5 sets of 8-12 reps seated DB shoulder press, 5 sets of 8-12 reps DB shrugs (maximum effort with a 2 second hold at the top of each rep), 5 sets of 6-10 reps of BB shrugs (maximum effort with 2 second hold at the top), 5 sets of 10-15 reps DB wrist curls (maximum effort), 5 sets of 12-15 reps of olympic bar reverse wrist curls (maximum effort with a 1 second hold at the top).