How is my routine? I've been on it the last 3 months

[Crazy_Desi]

Chest/Tris
-Flat BB Bench 3x5
-Incline BB Bench 3x5
-Weighted Dips 3x8
-CGBP 3x5
-Tri Pulldowns - 3x8
-DB Flies 3x8
-Standing Calve Press 3x8

Back/Bis
-Barbell Rows 3x5
-Weighted Pullups 3x5
-One Arm DB Rows 3x8
-Lat Pulldowns 3x8
-Hammer Curls 3x8
-Preacher Curls 3x8
-Standing Calve Press 3x8

Shoulders/Legs
-Seated DB Press 3x5
-Seated BB Press 3x5
-Forward Laterals 3x8
-Side Laterals 3x8
-Hack Squats 3x5
-Leg Extensions 3x8
-Quad Raises 3x8
-Standing Calve Press 3x8
-SLDL 3x8


My diet is perfect (bulking), and the only major problem I see is in my back and legs routine.

My lower back is messed up and my hip flexors are messed up also, so I can't squat or deadlift anymore.

My back routine seems useless for back, all it seems good for is lats.. are there any exercises that replace deadlifts? rack pulls possibly?

[1oldTJ]

What have you accomplished on this routine?

[Crazy_Desi]

Well..

I personally believe I gained a lot of strength on this routine, which was my primary goal.

I believe in having a proper strength base before focusing on hypertrophy.. which is why all my compounds are 5 reps.

As for size, when I started 2 months ago on this bulk my arms were < 14'', now they're around 14.9''. (some of that size was due to muscle memory)

It's a decent routine especially for chest,biceps, shoulders, lats, triceps, and legs (I admit a horrible leg routine but I've seen size gains), but I'm really worried about my upper back.

[Berserker_Titan]

Do 4x6 or 10x3. If you do 4x6, gradually increase till you hit 10. Then add more weight.

[seper611]

after three months you might want to start changing things even if its just the order of the split or number of reps

[Crazy_Desi]

after three months you might want to start changing things even if its just the order of the split or number of reps

I actually bulked 2 months earlier this year then quit for a month, then did a cut for a month, and then started bulking.

On Aug 11th it will have been 2 months since I started bulking.



My plan is basically to switch up the rep scheme every 2 months. Since I focused more on strength for the first 2 months of my bulk, I'm going to switch to 3x10 for all exercises on the 3rd month.


Does this seem right?

Is 3x10 the optimum range for hypertrophy, or should I do 4x8 or something?

[Berserker_Titan]

I actually prefer 4x6-10