5 days a week routine. Too much volume? Overtrain? Thoughts/help/advice

[Phucci]

My main goal is maximum hypertrophy/gains with minimal fat gain.

I've been taking my workout and diet seriously for about little over 3 months now. I've been making some nice gains with this routine. Before that I was doing some bro splits for couple of months inconsistently. After a lot of research I've decided to go with the upper and lower split for max gains.

I've been working out 5 days a week with this routine. However I think I might be overtraining. My question is will doing this upper lower split 5 days a week too much for my body to recover which might lead to overtraining? Is it better to just do this routine 4 days and rest for 3 days?

I've been doing 2 days on 1 day off weekly:
Mon-Upper / Tuesday-Lower / Wednesday-Rest / Thursday-Upper / Friday-Lower / Saturday-Rest / Sunday-Upper / Mon-Lower / routine continues onto next week.

Also I've been doing drop sets for all my compound lifts with a total of 8 reps per set. For example:
Bench press: 5 reps until right before failure, drop weight and 3 more reps to right before failure. 90 seconds rest then repeat.
I increase the weight when I can get past 6 reps.

Below is the closer details of my routine with 90 seconds rest between set and 2 - 3 mins rest between each exercise using drop set method.

Upper Routine:
2 sets incline bench press (alternating with dumbell each week) (8 reps drop set)
2 sets flat bench press (alternating with dumbell each week) (8 reps drop set)
1 set weighted chest dip - (10 reps drop set)

1 set seated overhead barbell press (8 reps drop set)
1 set front delt cable raise (12 reps drop set)
1 set seated overhead dumbell press (8 reps drop set)
1 set rear delt cable raise (12 reps drop set)

2 sets weighted pull-ups (8 reps drop set)
2 sets rack pull (8 reps drop set)
1 set wide lat pull-down (8 reps drop set)
2 sets bent over barbell row (8 reps drop set)
2 sets T-bar row (8 reps drop set)

1 set weighted tricep dip (8 reps drop set)
1 set close grip bench press (8 reps drop set)
1 set incline tricep extension machine (12 reps drop set)
1 set tricep pull down (12 reps drop set)

1 set barbell curl (14 reps drop set)
1 set dumbell hammer curl (14 reps drop set)
1 set bicep concentration machine (14 reps drop set)

1 set shrug (14 reps drop set)

Lower Routine:
3 sets squat (8 reps drop set)
3 sets leg press (8 reps drop set)
2 sets hamstring curl (8 reps drop set)
2 sets leg extension (8 reps drop set)
3 sets calf raise (14 reps drop set)

11 sets ab workout (alternating light and heavy each week)

Any thought, advice or comment is much appreciated. Cheers!

#gainsville #allkindsofgains

[NP603]

holy shyt this is an awful routine. if you don't know the basics then don't build one. find a simple one online and use it.

[UltimateGainz]

http://www.aworkoutroutine.com/push-pull-legs-split/

This is a nice split. ☝
Take a look at it and I hope it helped 😉