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    6 day upper/lower split

    Hey exercise section. Since starting my transformation I've been focused more so on the Nutrition section than training, so I'd appreciate any input from the members on this board.

    Also like to first note that I checked the stickies and ran a search, but the only info I could find on the site regarding my thread title was a post dating back to 2006 in the female section.

    I'm about 3 months into bulking and I've been following a similar routine to Layne's PHAT but with some minor adjustments. I recently had a deload because I was feeling more and more worn-out toward the end of my workouts and thought I could use some recovery. I've been back into it for about 2 weeks and I'm feeling the same, so I'm thinking of switching things up to a 6 day upper/lower split.

    I'm thinking with lower volume and higher frequency, I'll be less likely to get worn out nearing the end of my workout and achieve a higher level of overall intensity. It will also give me a chance to be in the gym more often. I'm unemployed at the moment pending military enlistment and hanging around the house all day is mind numbingly boring.

    Current program looks like;

    Mon - Lower power
    Squats - 3 set
    Hacks - 2 set
    Leg Ext - 2 set
    Rom DL - 3 set
    Ham Curl - 2 set
    Standing Calf Raise - 3 set
    Abs - 3 set
    Obs - 3 set

    Total: 21 sets

    Tues - Upper power
    FDBP - 3 set
    FDBF - 2 set
    BB Row - 3 set
    Pull-ups - 2 set
    Lat PD - 2 set
    SDBP - 3 set
    Bicep isolation - 3 set
    Tricep isolation - 3 set
    Trapezius isolation - 3 set

    Total: 24 sets

    Thurs - Back/Shoulder hypertrophy
    BB Row - 3 set
    Rack pulls - 3 set
    Seated Cable Row - 3 set
    Lat PD - 3 set
    DB Row - 2 set
    SDBP - 3 set
    Lat Raise - 2 set
    Trapezius isolation - 3 set

    Total: 22 sets

    Fri - Leg hypertrophy
    20 rep squats - 1 set
    Hacks - 3 set
    Leg Press - 2 set
    Leg Ext - 3 set
    Rom DL - 3 set
    Seated Ham Curl - 2 set
    Standing Calf Raise - 4 set
    Seated Calf Raise - 2 set
    Abs - 3 set
    Obs - 3 set

    Total: 26 sets

    Sat - Chest/arm hypertrophy
    Decline DBP - 3 set
    Incline DBP - 3 set
    Hammer Machine Press - 3 set
    Cable Flyes - 2 set
    Bicep iso i) - 3 set
    Bicep iso ii) - 2 set
    Bicep iso iii) - 2 set
    Tricep iso i) - 3 set
    Tricep iso ii) - 2 set
    Tricep iso iii) - 2 set

    Total: 25 sets

    Mean sets per workout - 23.6
    Sets per week - 118

    And I feel I'd function something on something with lower volume, higher frequency looking like;

    Mon - Lower power
    Squats - 2 set
    Hacks - 2 set
    Leg Ext - 2 set
    Leg Press - 2 set
    Rom DL - 2 set
    Standing Calf - 2 set
    Abs - 3 set
    Ob - 3 set

    Total: 18 sets

    Tues - Upper power
    Decline DBP - 1 set
    Flat DBP - 1 set
    Incline DBP - 1 set
    BB Row - 1 set
    Lat Pull-down - 1 set
    Pull-ups - 1 set
    SDBP - 1 set
    Lat Raise - 1 set
    Rear Delt Flyes - 1 set
    Bicep iso - 3 sets
    Tricep iso - 3 sets
    Trapezius iso- 3 sets

    Total: 18 sets

    Weds - Lower Hypertrophy
    20 rep squats - 1 set
    Hacks - 2 set
    Leg Ext - 2 set
    Leg Press - 2 set
    Rom DL - 2 set
    Seated Leg Curl - 2 set
    Standing Calf Raise - 2 set
    Seated Calf Raise - 2 set
    Abs - 3 set
    Obs - 3 set

    Total: 21 sets

    Thurs - Upper Hypertrophy
    Decline DBP - 2 set
    FDBF - 1 set
    BB Row - 2 set
    Lat PD - 1 set
    SDBP - 2 set
    Lat Raise - 1 set
    Bicep iso - 3 set
    Tricep iso - 3 set
    Trapezius iso - 3 set

    Total: 18 sets

    Fri - Lower Power
    Front squat - 2 set
    Hacks - 2 set
    Leg Ext - 2 set
    Leg Press - 2 set
    Rom DL - 2 set
    Seated Calf - 2 set
    Abs - 3 set
    Obs - 3 set

    Total: 18 sets

    Sat - Upper Power
    Decline DBP - 1 set
    Flat DBP - 1 set
    Incline DBP - 1 set
    BB Row - 1 set
    Lat Pull-down - 1 set
    Pull-ups - 1 set
    SDBP - 1 set
    Lat Raise - 1 set
    Rear Delt Flyes - 1 set
    Bicep iso - 3 sets
    Tricep iso - 3 sets
    Trapezius iso- 3 sets

    Total: 18 sets

    Mean sets per workout - 18.5
    Total sets per week - 111

    As far as I can tell, the latter would be a lot better (at least for me) - but that's why I'm here, to get the input of people more experienced than me. I've trained both HIT and high volume before, and I definitely prefer HIT.

    Appreciate any advice or critique.
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