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I have been lowring my volume lately and feel better and thinking of trying the following split while trying to gain some mass.

Monday- Deadlift, SLDL (5 total sets)
Tuesday- Flat BB Bench, Inc. DB press (5 total sets)
Wednsday- Squat (4 total sets)
Thursday- Military Press, Upright row (5 total sets)
Friday- BB row, lat pulldown (5 total sets)
Saturday- BB curl, close bench (4 total sets)


I will work my entire body through the week, working on strength gains. Eating around 2800 calorie daily with a refeed on Sunday, my total rest day.

stats: 6' 175 lbs.

That is similar to my current plan.
M- press
T- Squat
W- cardio/GPP
Th- Pull
F-cardio/GPP
S- event training

Typically no more than 3 exercises a day and no more than 5 sets per exercise (with two sets being warmups or light form work).

Works for me, but I suppose it is a personal preference.

It can work I'm sure. I think this would work better for a strength oriented program then a mass one. (Which by the sounds of it is what you're after so that works)

Peronally, I like to have a mininum of 2 days between deads and squats. I find one day just isn't enough but this depends on yourself and where you're at with your training etc.

IronWorker

Well, been training for about 4 years but I used to be 290 pounds so really dieting on/off for 4-5 years. Never really focused on steady mass. In fact, Neve really focused on strength.

My 5 rep max on deads is only 190 and 230 on squats, so I am still fairly new to the whole thing.

BTW, my diet is based on Gironda and other. I do an anabolic type diet with high protien and fat for 6 days and on day 7, rest day, I unload with as much opats, rice, bread, pasta I want, usually 5000+ calories, really gets me pumped for the week of training.

since you are on a low carb diet throughout the week, training with low amounts of lifts each day like you are doing is probably a good thing as you will not have sustained energy for long workouts. i have always done my cutting diet by refeeding every three days because i find it keeps my metabolsim rolling. I guess that is personnal preference too, but i'm not sure you will get optimal strength gains from this diet.

I have found over the past few years that I derive much, much more energy from fat as opposed to carbs.

I could wake up and eat a cup or 2 of aots with fruit and some egg white and feel dead lifting.

If I wake up and have lets say eggs and cheese, about 40-50 protein and 20-30 grams of fat, I have alot mroe energy.

ok, well yeah everyones different, sounds like you should be rolling right along then