New split: power day, pull, push. JPM, others, please chime in

[TrapsMcLats]

I am finished with my MAX OT period of training.  Quality program in some aspects, but definitely killer on joints.  Been doing some training with a former olympic lifter, and the older I get, the more I think that doing anything but compound (for the most part) lifts for a natural like me is a waste of time.  Here's my new split:

Day 1:

Deadlifts
Clean and Press
Squats

Days 2:

Barbell Rows
weighted pullups (different width grips over 12 sets)
pullovers
barbell/dumbbell curls (3 heavy sets)

Day 3:
Bench Press
Incline Bench Press/Decline Bench Press (switch every other week)
weighted dips
cg bench press/tate press/jm press (just discovered the latter two, and love em!)


What I have found (from working with the olympic lifter in a short amount of time), is that for a natty, the whole one body part, one day a week mantra is not what works best for me.  I'm a big guy, I used to be a sprinter and football player, and I am most effective when using multiple muscle groups as opposed to just one.  I've made better gains in my arms doing hammer grip pullups than I ever did doing concentration curls.
...or, I could just be fooling myself.

I would probably do 3 days on, one day off and repeat, but I might change where the rest day comes in.  

[Yev33]

I personally like the upper, lower ABA, BAB split three days a week, where you have two upper body workouts and one lower body workout one week, and the following week is two lower body workouts and one upper body.
I also really like the pull, push, lower split spread out over four days a week:

Mon: Pull
Tue: Push
Wed: off
Thu: lower
Fri: off
Sat: Pull
Sun: off
Mon: push ( and so on).

For the last couple years I have become a firm believer that for a natty, the furthest you should split up your training is the pull, push, lower. And the Upper, lower split really being the most beneficial if recovery allows it. And that the three full body workouts per week is the best thing for a beginner looking to make the most progress in size and strength in the shortest period of time.

[chaos]

I's switch day 2 and 3, essentially doing a back workout the day after deads/clean and press and squats would kill me.

[BB]

I's switch day 2 and 3, essentially doing a back workout the day after deads/clean and press and squats would kill me.

I agree with this, otherwise your split is solid. Also Cleans before Deads, complex lifts always should come before the slow powerlifts.

.

[jpm101]

Just to note; squats & DL's are pushing movements.

Not quite sure what the goals are, no sets (except for the 'over 12' & 3 sets) or rep range given. Or if you want to work with a moderate weight, more BB'ing type workout. I see no SS, Tri, Quad, etc sets mentioned. Giving the joints a rest and all that, seems to be the main concern? Suggesting Periodization?

T-Mac;  Just throwing this stuff out there. Don't know if those planned exercises are set in stone for you. Not quite sure why you would have the DL, C&P and Squat in the same workout, but you must have your reasons.

Mon: (1) Front squat (2)BB Hack Squats and (3) leg curl. Don't just want a stretch for the leg biceps, but an actual curling movement. 8-10 reps, 3  to 4 sets each. BB Hack Squats are akin to regular DL's, with more direct focus on the legs and less on the lower back. Think of them as reverse DL's. Have heels on a 2 " block, BB plates, etc for balance and the tear drop affect on the lower quads.

Wed: (1) Bench. (2) Press Behind the neck. (3) Dips (elbows close to sides). 6-9 reps, 3 to 4 sets each. If, like some people, you have a dread of the Press Behind The Neck, than do front presses. Elbows in dips should take care of any triceps concerns you may have.

Fri: (1) Cleans or Hi-Pulls (power style in PR/Cage/boxes,etc.) (2) Chins (prefer Hammer grip- thumbs facing the rear...medium grip). Cleans/Hi-Pulls will not only add size to the traps & shoulder girdle but also the lats. (but than again, you knew this TrapsMcLats!)  (3) SLDL's or Romanian DL as the final exercise. 6-9 reps. 3 to 4 sets each. If you must, than add 3 sets, max, of heavier BB curls at the end of the session.

As you may notice there is a day's rest between workout sessions. Specially affected for heavier push/press  or compound protocols. I's been suggesting push/pulls for quite a while on GB as a cure for too much stress on the CNS. The CNS is one of the  major keys for steady success in any lifting program.

If not caring for this than do legs on Mon & pushes on Tues. Than pulls on thurs and legs again on Friday (select different leg exercise if you wish). Taking the full weekend off. Weekends are not meant for workouts. Good Luck.