6 Day Push/Pull/Leg split, Is this too much for natty?

[CameronnBlake]

Title pretty much says it all. I've currently been out for a week due to a pulled rhomboid in my back so i tried making this new split. I love staying at the gym for long periods of time but i read around how a natural builder should not do so much. Here's the split! (i've found chest is one of my most lagging parts which is why i am putting more focus on it rather than shoulders)

-= 6 Day Split Routine =-

----- back/bicep -----
5x6-8 Bent-Over Row
5X6-8 T-Bar Row
5x8-12 Hammer Strength Underhand pulls
5x8-12 Wide-Grip Pulldown
5x8-12 Barbell Curl
5x8-12 Hammer Curl

----- chest/shoulder/tricep -----
5x6 Military Press
5x8 Incline Barbell Press
5x8-12 Incline Flies
5x8-12 Lateral Raises
5x8-12 Cable T-bar Extensions
5x8-12 Rope Extensions

----- leg/abdominal -----
5x6-10 Squat
5x8-12 DB Lungies
5x8-15 Back Leg Extensions
6x8-15 Calf Raises
5x8-15 Abdominal Machine
3x8-15 Leg Raises

----- back/bicep -----
5x6-8 Deadlift
5x6-10 Neutral Pulldown
5x8-12 Close Grip Pulldown
5x8-12 Cable Pullover
3x8-12 Face Pulls
3x8-12 Rear Delt Flies
5x8-12 Bicep Cable Curls
5x8-12 Barbell Curls

----- chest/shoulder/tricep -----
5x6 Decline Barbell Press
4x8 Flat Barbell Press
5x8-12 Military Press
4x8-12 Underhand Decline DB Flies
3x8-12 Inclined Wire Flies
5x8-12 Weighted Dips
5x8-12 Single Arm DB Extensions

----- leg/abdominal -----
5x6-8 Hack Squat
5x8-12 Leg Press
5x8-15 Front Leg Extensions
6x8-15 Calf Raises
5x8-15 Abdominal Machine
3x8-15 Leg Raises

[Meadey]

deadlifts the day after legs? gl

not too much if you tone down the volume

[cjl14]

Do Legs Push Pull off... not pull push legs off

[Meadey]

Do Legs Push Pull off... not pull push legs off

and your reasoning behind that?
as long as you separate pull and legs you're g2g

[CameronnBlake]

deadlifts the day after legs? gl

not too much if you tone down the volume

i can always change it to legs push pull as cjl14 said & thanks for the feedback guys.

[Meadey]

i can always change it to legs push pull as cjl14 said & thanks for the feedback guys.

bad idea if you're doing 6on1off, you'll rape your lower back on pull and wont be able to squat properly.

6on1off do: Pull/Push/Legs/repeat/off
3on1off do: Pull/Push/Legs/off OR Legs/Push/Pull/off

[CameronnBlake]

bad idea if you're doing 6on1off, you'll rape your lower back on pull and wont be able to squat properly.

6on1off do: Pull/Push/Legs/repeat/off
3on1off do: Pull/Push/Legs/off OR Legs/Push/Pull/off

Very true.. as to be quite honest, I haven't done much of lower back and it has been something i ignored. I think the 3 on 1 off (pull/push/leg/off) is my best bet.

[JakOz]

First of all I would cut back on the sets for some of the exercises, aim for 3-4 working sets and as Meadey said do 3on1off as it's easier to handle (especially if you're a beginner).

Have fun op!

[cjl14]

and your reasoning behind that?
as long as you separate pull and legs you're g2g

Personally, trying both, I just liked having the leg day first. My squats felt fresh. There's still the same amount of days between squats and deads, but yeah.

[Meadey]

Personally, trying both, I just liked having the leg day first. My squats felt fresh. There's still the same amount of days between squats and deads, but yeah.

Fair reason

[JNicko]

Fair reason

I can't throw a rest day in between, so i just do deads on leg day

[Kaliph]

bad idea if you're doing 6on1off, you'll rape your lower back on pull and wont be able to squat properly.

That's what happened to me, so I just put deads on leg day like in Cool Cicada's routine.

[Meadey]

I can't throw a rest day in between, so i just do deads on leg day

as long as you separate legs and pull you're good to go IMO
do deads on pull or legs on your preference

I did pull/push/legs/repeat/off
with main lifts:

deadlifts/bench variant/front squats/bb row/bench variant/back squat

[Kraken]

That's a mega crap ton of volume. I highly advise that you back the volume down and if you ned, go up. Don't burn yourself out and make yourself go down.

That said, focus on getting a vertical pull/push, horizontal push/pull, then one or two assisting muscle movements. Then make sure to have a major pull and push for lower body (squat and deadlift), throw in abs, hams and glutes etc. Stick to no more than a total of 30 reps total for each exercise.

Generally, my "rule" is, if you want mass, no more than 4 days a week. You need that rest.

[health4life24]

I do a 6 day split, and I find training each muscle group 2x per week is more effective than only once a week. Good luck OP!

[RickyRickFit]

I do a 6 day split, and I find training each muscle group 2x per week is more effective than only once a week. Good luck OP!

Chest & back, arms shoulders, legs.

Can't go wrong!

[RickyRickFit]

Supersetting of course, more cardio vascular to keep you lean

[Kraken]

Supersetting of course, more cardio vascular to keep you lean

Cardio and weight training should not be in the same sentence if you want to gain mass and strength.

[Seosamh013]

I've always did deadlifts on leg day never on a pull day ur dead lifting with legs aren't u why would it be on pull day ???

Yea of u lean back at top of deadlift it hits back but would u do rack pulls for that so u take legs outa the lift ???