compound pull push legs for mass
 

Pull - Mon

Deadlift 3x5
BB row 5x5
Widegrip pullups 5x5
BB curl 2x8

Push - Wed

Incline Press 5x5
Military Press 5x5
Dips (chest version) 5x5
Skullcrushers 2x8

Legs - Fri

Front squats (olympic grip) 5x5
RDL 5x5
Standing Calf Raise 3x12
Hanging leg raises (weighted) 3x12
Weighted crunches 3x12

what do you think about that?


12 week cycle and then deload and change some exercises

Looks good to me. Don't limit yourself to that 12 weeks. If you keep getting results from it, keep doing it. If you stop seeing results before that 12 weeks then switch it up then.

ok thanks!

Looks pretty good--I've done similar routines with good results. Now I prefer more of an upper/lower body split. Sometimes I train deadlift/squat in the same week, but not every week. This way saves my lower back a bit.

Your wednesday and your Fridays are going to be tough days.

I think if I were you I would pick one of incline press/military press and one of front squats/RDL. (I would pick MP and front squats out of those choices.)

If you want to keep them both in then I would focus on one of them as your primary exercise and then maybe back off the second one as more of a supplementary lift.

Just my $.02.

IW

good routine bro..