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Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 3 rest

Day 4 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 5 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 6&7 rest

death, can you list your stats, and what your goals are? Its much easier to advise on a routine if we have that info.

my goal is muscle mass.im benching 60 kg for 5 reps deadlift 65 kg and squatting 60 kg.

i have done 5x5 for 4 weeks and dfht for another 4 weeks
as you write here in the forum,im 1.80 meters tall and 92 kg

I haven't trained for mass in a long time, but for what it is worth, after pushing yourself for 4 weeks on a 5x5 for strength, then dfht for another 4 weeks, thats 2 straight months of pushing hard.

May be a good time to back off a little, drop your weights down for 2 weeks or so.

as far as the routine, it looks to me like there is a whole lot of volume, and overlap. for instance on day one you have 3 chest movements, the first of which is flat bench for 5x5. Day 2 you are starting with shoulder press 5x5. You will be hitting both chest and shoulders two days in a row (each of those movements works both). I would switch some of that up, but that is just my opinion.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

and what about this one
DAY 1

bench press 5x5
squat 5x5
curls or close grip lat pulldowns (face) 5x5
bent over 5x5
calves 5x20
abs 5x15

DAY 2
deadlift 5x5
lat pull down or rows 5x5
military press 5x5
close grip bench or dips 5x5
calves 5x20
abs 5x15

1 ON 1 OFF

for 2 weels the sets will be 3x5 with lower weight

I am more of a keep it simple kind of guy, but that looks a lot like some of the splits I used to do, that had worked for me in the past.

dropping the volume, and weight for 2 weeks will be key, good luck and keep us posted.

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