Good day

Just wondered if I could have some feed back provided on this split I put together.
I am by know means knowledge in this field.

A little info, I've been back at the gym approximately 14 weeks.
I'm a fairly lean 185lbs, 6'2.
Not looking to do any cardio, just want to pack on some muscle, can do some cardio in the spring if I feel it's needed.
I have been eating significantly cleaner since I started back,as well as I've quit smoking.

Any other info needed, feel free to ask.

Thanks

Day 1 – Chest + Triceps (Light) + Core (Light)
Flat Bench – 4sets - 6-8 Reps
Incline Dumbbell Fly – 3 Sets – 8-10 Reps
Cable Chest Fly – 3 Sets – 8-10 Reps
Decline Bench Press – 3 Sets – 6-8 Reps
Rope Triceps Pushdown – 3 Sets – 9-12 Reps
Overhead Triceps Ext – 3 Sets - 9 –12 Reps
Hanging leg Raise – 3 sets – 12- 15 Reps
Reverse Crunch – 3 Sets – 12-15 Reps

Day 2 – Back + Bicep (Heavy)
Deadlift – 4 Sets – 6-8 Reps
Bent over Row – 3 Sets – 6-8 Reps
Straight Arm Pull Down – 3 Sets – 8-10 Reps
Assisted Pullup – 3 Sets – 8-10 Reps
Wide Grip Barbell Curl – 3 Sets – 8-10 Reps
Spider Curl – 3 Sets – 8-10 Reps
Rope Hammer Curl – 3 Sets – 9-12 Reps
EZ bar Preacher Curl – 3 Sets – 8-10

Day 3 – Core + Forearms + Calves
Palm Down BB Wrist Curl – 3 sets – To Failure
Palm up BB Wrist Curl – 3 Sets – To Failure
Seated Calf Raise – 3 sets – 12-15 Reps
Standing Calf Raise – 3 Sets – 12-15 Reps
Weighted Crunch – 3 Sets – 12-15 Reps
Reverse Crunch – 3 Sets – 12-15 Reps
Russian Twist – 3 Sets - 9-12 Reps
Plank – 3 Sets – To Failure

Day 4 – Shoulders + Triceps (Heavy)
Arnold Press – 4 Sets 6-8 Reps
Reverse Pec Deck Fly – 3 Sets - 9-12 Reps
Side Lateral to Front Raise – 3 Sets – 8-10 Reps
Shoulder Shrug – 3 Sets – 9-12Reps
Assisted Triceps Dip – 3sets – 9-12 Reps
Skullcrusher – 3 Sets – 8-10 Reps
Overhead Triceps Ext – 3 Sets – 9-12 Reps
Rope Triceps Pushdown – 3Sets – 9-12 Reps

Day 5 – Legs + Bicep (light) + Core (Light)
Squats – 4 Sets 6-8 Reps
Leg Press Machine – 3 Sets – 8-10 Reps
Lying Leg Curls – 3 Sets – 9-12 Reps
Leg Extension – 3 Sets – 9-12 Reps
Seated Calf Raise – 3 Sets – 12-15 Reps
Wide Grip Barbell Curl – 8-10 Reps
Rope Hammer Curl – 3 Sets – 9-12 Reps
Hanging leg Raise – 3 sets – 12- 15 Reps
Reverse Crunch – 3 Sets – 12-15 Reps

3 x 8-12

stop this

And do how many sets and reps?

After day 5 do you go back to day 1 or is it safe to assume you have at least one rest day in there? Day 3 is sort of like a rest day, as it would be the least taxing on your CNS, but it also seems kind of pointless with wrist curls and whatnot...

The exercise selection are pretty good overall, but I would restructure the plan to focus on fewer exercises per muscle group and aim to increase total volume per exercise at high intensity. Then after however many weeks you run the plan, maybe start switching in exercises that you previously took out.

By no means am I an expert, just a humble fitness enthusiast.

Oh I guess I should mention that day 6 and 7 is rest.

Why?

IMO op setting rep ranges like you are is the best way to do it, though when you mark a day as "light" you might wanna be in the 10-20 range (10-12, 12-15, 15-20).

6-8 reps @ failure is in no way "light", or you're just not pushing hard enough.

That's a lot of volume. Unless if you are in the range of working with 2x bw on bench and 2.5-3x bw on squat/deadlift, you should be doing half of that.

You're also only hitting each muscle group once a week, arms twice. It's unlikely you need that much rest in between sessions.

I'd look into an upper/lower structure or something where each body part is getting worked every 2-3 days. Cut the volume in half and focus on progressive overload by adding weight/reps to the bar every week.

Happen to have a link to a program, I'm willing to try and upper/lower.
Or possibly a upper/lower/push/pull/legs.

I prefer 5 days. Saturday and Sunday off.

This post was edited by Nivian on Nov 26 2022 08:58pm

There's various ways you can do U/L

U/L PPL is best setup as

Upper
Lower
Rest
Push
Pull
Legs
Off

If you absolutely need sat and sun off I'd do an U/L

Upper
Lower
Misc/Off
Upper
Lower
Off
Off

And do small things on Wednesday if needed

I do programming so if you are serious I don't mind helping a fellow jsper for a few months, then take it from there if that time comes.