Legs/Push/Pull routine for mass

[Hardgainer2000]

What do you think of this routine?


Legs
Squat 4x8-10
Leg Press 4x8-10
RDL 3x8-10
Leg Curls 4x10-12
Hyperextension 4x10-12
Angled Calf raise 4x10-15
Sitting calf raise 4x10-15

Push
Incline Bench 4x8-10
Hammer Bench 4x8-10
Cable Flyes 3x10-12
Arnold Press 3x8-10
Close grip bench 3x8-10
Tricep push downs 4x8-12
skull crushers 4x8-12

Pull
Chin ups 4x8-10
DB Row 4x8-10
Cable Row 4x8-10
Barbell Curl 4x8-12
Hammer Curl 4x8-12
Face pulls 4x8-12
Ab Leg raises 3x20

Rest 4th day and repeat

[dski79]

how long you been lifting? and what are your numbers as far as squats, deads and bench go?

What do you think of this routine?


Legs
Squat 4x8-10
Leg Press 4x8-10
RDL 3x8-10
Leg Curls 4x10-12
Hyperextension 4x10-12
Angled Calf raise 4x10-15
Sitting calf raise 4x10-15

Push
Incline Bench 4x8-10
Hammer Bench 4x8-10
Cable Flyes 3x10-12
Arnold Press 3x8-10
Close grip bench 3x8-10
Tricep push downs 4x8-12
skull crushers 4x8-12

Pull
Chin ups 4x8-10
DB Row 4x8-10
Cable Row 4x8-10
Barbell Curl 4x8-12
Hammer Curl 4x8-12
Face pulls 4x8-12
Ab Leg raises 3x20

Rest 4th day and repeat

[Hardgainer2000]

how long you been lifting? and what are your numbers as far as squats, deads and bench go?

I've been lifting for a while but seriously for a year. Im currently benching 160, squat 160, dl 205. I'm at 128 lbs and wanna bulk up.

My squat is weaker compared to my other lifts. I've been doing ICF 3x5 for several months but keep stalling, especially squats.

[dski79]

your best bet is to scrap you program and hop on one of the novice programs stickied above! theres plenty of them to choose from and would suggest you choose the one you think will give you the most motivation! im a starting strength guy, but i also know that its not for everyone! look up fierce 5 which is my second fave, stronglifts, all pro's etc etc! i dont mean to hate on your program cuz thats not why im here! im here to TRY and help as best as possible as i know full well that it gets complicated when your REALLY into lifting weights! your head will spin and spin and spin BUT it really isnt that complicated when it comes down to it!! hop on one of those and you will be happy you did!

I've been lifting for a while but seriously for a year. Im currently benching 160, squat 160, dl 205. I'm at 128 lbs and wanna bulk up.

[Hardgainer2000]

your best bet is to scrap you program and hop on one of the novice programs stickied above! theres plenty of them to choose from and would suggest you choose the one you think will give you the most motivation! im a starting strength guy, but i also know that its not for everyone! look up fierce 5 which is my second fave, stronglifts, all pro's etc etc! i dont mean to hate on your program cuz thats not why im here! im here to TRY and help as best as possible as i know full well that it gets complicated when your REALLY into lifting weights! your head will spin and spin and spin BUT it really isnt that complicated when it comes down to it!! hop on one of those and you will be happy you did!

ICF is already a novice program. Maybe i'll give All Pros a shot.

[nocturnalBrah]

I've been lifting for a while but seriously for a year. Im currently benching 160, squat 160, dl 205. I'm at 128 lbs and wanna bulk up.

My squat is weaker compared to my other lifts. I've been doing ICF 3x5 for several months but keep stalling, especially squats.

If you're already stalling you need to eat more. Try ICF again.

[Hardgainer2000]

If you're already stalling you need to eat more. Try ICF again.

I'm already at a calorie surplus.

[Atavis]

I'm already at a calorie surplus.

Have you gained weight in the last 30 days?

[NiploMo]

What do you think of this routine?


Legs
Squat 4x8-10
Leg Press 4x8-10
RDL 3x8-10
Leg Curls 4x10-12
Hyperextension 4x10-12
Angled Calf raise 4x10-15
Sitting calf raise 4x10-15

Push
Incline Bench 4x8-10
Hammer Bench 4x8-10
Cable Flyes 3x10-12
Arnold Press 3x8-10
Close grip bench 3x8-10
Tricep push downs 4x8-12
skull crushers 4x8-12

Pull
Chin ups 4x8-10
DB Row 4x8-10
Cable Row 4x8-10
Barbell Curl 4x8-12
Hammer Curl 4x8-12
Face pulls 4x8-12
Ab Leg raises 3x20

Rest 4th day and repeat

Babylovers starting strength. If u get to the point you're stalling then switch to madcows.

And for gods sake eat