How is my workout split?

[CarsonDaaChad]

Firstly, I’m 15.5 year old kid trying to build muscles and bulk up! I’m 5,8 and 120 LBS and just wondering how good my workout split is.

Day 1 : Chest and Back



Dumbbell flies - 6 - 10 reps till failure (70 LBS)

Superset for 2 sets

Incline press (close grip) - 1-3 reps (80 LBS)



Close grip (palms up) Pull-Downs 6-10 reps

Deadlifts (regular style) - 5-8 reps (90 LBS)



After, wait until 4 days for day 2



Day 2 : Legs



Bulgarian Split Squats (50 LBS)

Superset for 2 sets (8-15 reps)

Explosive Squats (50 LBS)



Standing calf raises (12-20 reps) (4 inches)



4 Days Later



Day 3 : Delts and Arms



Dumbbell Lateral Raises - 6-10 reps (25 LBS)

Bent over dumbbell laterals - 6-10 reps (30 LBS)



Curls - 6-10 reps (30 LBS)



Lying French press - 6-10 reps (25 LBS)

Superset for 2 sets

Dips - 3-5 Reps (30 LBS)



4 days later



Day 4 : Legs



Bulgarian Split Squats (30+ LBS so like 80 LBS)

Superset for 2 sets (8-15 reps)

Explosive Squats (50 LBS)



Standing calf raises - 12-20 reps (4 inches)



After, then it represents this sequence each round and I progressively overload with 2.5 LBS each exercise

 

[MA_ascender]

more volume less rest look up "metallicdpa ppl routine" i made all my gains on this routine

 

[CarsonDaaChad]

more volume less rest look up "metallicdpa ppl routine" i made all my gains on this routine

Okay, thank you bro!

 

[MA_ascender]

Okay, thank you bro!

np bhai if you cant train 6 days a week you can do 3 and still make 80 percent of the gains if you train hard enouggh

 

[RAJ GHRANDHICK🗿]

Good routine try to be low on the volume and load cause of young age

 

[cromagnon]

more volume less rest look up "metallicdpa ppl routine" i made all my gains on this routine

hey can you check out this thread and lmk if i can do the meal plan with the metallicdpa ppl routine?

Thoughts; 14 yr old workout + bulk routine: 5'8, 144lb

Pre-Training Breakfast 2 Bananas 30g Dates 50g Honey 300mL Whole Milk Espresso (2 shots) 4 Poached Eggs Total: 1040 kcal, 43g Protein, 137g Carbs, 40g Fat Daily Meals (5x Meals) 850g Rice 600g Sweet Potatoes 100g Lentils 500g Broccoli 100g Carrots 800g Ground Beef Total: 5865 kcal, 315g...

looksmax.org

 

[Nameless King]

not bad


when you’re first bulking up, try to start your workouts with a compound lift, it’ll give you the most bang for your buck while you’re still fresh, exercises like

1) bench press
2) romanian deadlifts
3) pull ups
4) bulgarian split squats

etc..



some of your days have a LOT of volume and will produce a lot of systemic fatigue (like day one) and other days you might not notice you’ll get tired at all (like your delts day)

try to focus on just one or two exercises each workout, even very advanced people can get away with just three exercises each workout for 12ish sets and make optimal gains



also, drop the supersets. if you’re not doing an antagonistic or unrelated muscle superset (i.e you are working completely different muscles between the two exercises you are supersetting), don’t do it. we know that resting for at least 2 minutes is better for growth as it’s been researched