Bulking training Split

jfaifer

So Over summer I dropped a ton of weight (some muscle) for a role mostly.
I'm 6 feet tall and at my lowest was 170ish and after switching my diet I've gone back up to about 185 adding muscle (and some fat back but that's okay).

I'm getting around 2800-3000 calories a day doing intermittent fasting mostly.

I'm switching up my workout routine to this.

Mon - Chest/Tri
Teus - Back/Bi/abs
Wed - Off (maybe some basketball)
Thurs - Legs/abs
Fri- Shoulders/Arms

Gonna try and do arms twice because I feel they need some more attention. Almost up to benching my body weight but I honestly focus more on incline and decline.

Thoughts about this training split??

Thanks!

JoRocka

If you are going to do anything twice- it should be your legs- they make up like 70% of your body.

jfaifer

Thanks for the tip.. So you think I should cut out the extra day of arms and just do shoulders friday?

I just hate putting shoulders with back or chest because by the time i get to them im dead lol

Galatea_Stone

Combine Tuesday and Friday and add in an extra leg day. Upper, lower, rest, upper, lower.

Your shoulders and back work well together, and a lot of accessory lifts work them simultaneously.

TriLifter

This is the program I did during my bulk: http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workout-split.html

There's also a 3-day or a 5-day split if you prefer, but I gave you the 4-day since that's essentially what you're doing now anyway.

JoRocka

I like doing back on dead lift day- since it's ALL of the back- I get both. then can put shoulders where-ever.

It's really personal preference and goals. I'm in powerlifting mode right now- so my goals aren't your goals- if you are going for aesthetics- you would still want to hit arms specifically vs me- I mostly have given up doing arms- I have 13+ inch biceps flexed and I don't curl anything- I don't need them- and they are big enough for my purposes. I mean used to- but I had a whole "arm day" when I did- and now I do palm in or chin ups maybe once a week- or every other week- but it's never a focus. Triceps get hit on chest day with deep forward dips.

I tend to do a rough break down of the following variations. I keep the main lifts the same- sometimes I alternate front squats for back squats- or I add them in on another day.
Back Only- light DL
Squats/Leg Accessory
Chest/Shoulders
DL/Leg Accessory

sometimes it's
DL/Leg/back
chest/shoulders
Squats/leg accessory


edit- the program you chose is largely irrelevant for a bulk as long as you are progressively loading and eating at a calorie surplus.