Hello I am new here but have been on bodybuilding.com for a while and have seen a lot of posts jumping to this forum so I figured I would give it a shot as well.

Ok I am 6ft tall , male, and 175 lbs. About 12% bf or so. I have been lifting for 2 months now(have lifted much more but off and on in past 4 years). I had been eating far too little to gain mass as that was not my main goal but now my main goal is to get some serious mass and muscle with as little fat gained as possible.

I eat a pretty clean diet and get at least 1 gram of protien, probably close to 1.5g per my bodyweight and try to get as many calories as I can. Bulking at the moment. Diet conists of tons of water, lots of meat(mainly chicken and tuna) lots of veggies, lots of cottage cheese/lf yogurt, lots of oats.

I also take some whey protien here and there If I cant get some real protien and I also take a Multi-V daily.

Right now I am doing a 3 day split that looks like this.


Monday : Legs / Abs
Squats
Leg Press
Leg Extension


Wednesday: Chest/Arms/Abs

Bench Press
Incline Bench
Bicep Curls
Dumbbell Flys
Skullcrushers

Friday : Back/Shoulders/Abs

Lateral Pulldown
One-Armed Dumbbell Row
Row Machine(unsure of name)

Seated Dumbbell Shoulder Press
Shrugs
Military Press
Side Laterals


Saturday : Cardio
30-45 minutes cardio workout


However, I have been doing some talking with my workout partner(a bit more experienced than I). He suggests maybe doing each muscle group 2 times a week for a 4 day workout. Like Workout A on Monday and Thursday and workout B on Tuesday and Friday.

Any comments on whether swithing to a 4 day split would be optimal or just the 3 day? Would hitting the major muscle groups 2x a week be better than just one?( I would assume so, I dont get very sore anymore)

Thanks in advance.


I was playing around with some of the mass building exercises and came up with this routine.

Workout A ( Mon and Thurs)Chest/Arms/Legs
Bench Press
Incline Bench
DB Flys

Squats
Calf Raises

BB Curls
Tricep Pulldowns/Skullcrushers

Workout B (Tues and Fri) Shoulders/Back

Deadlifts
Bent Over BB Rows
Pull Ups

Standing Overhead Press
DB Press
Side Laterals/shrugs