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  1. #1
    Registered User alexallaire's Avatar
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    Recommendations for split?

    Hi all. So I'm 15 years old and have been lifting for around 16 months. I'm 76kg, 179cm. I've seen the best gains of my life so far and have been running a PPL split for around 7 months. I wanna switch things up and experiment a bit more. What would you recommend for me considering my experience, age, that I'm balancing lifting between other sports and school (but lifting still being my biggest priority) and that I'm looking for equally hypertrophy and strength gains?
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  2. #2
    Registered User Oleg1975K's Avatar
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    You do not need any split.
    You need a fairly voluminous full body and workout 3 times a week. That's when you will perform a squat with a barbell weighing 150 kg per 10 reps and press 120 kg per 10 reps while lying, only then and only then you can think about a split.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User FaIIen's Avatar
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    If you have time and interest, this might be worth listening to:

    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    Registered User alexallaire's Avatar
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    Originally Posted by Oleg1975K View Post
    You do not need any split.
    You need a fairly voluminous full body and workout 3 times a week. That's when you will perform a squat with a barbell weighing 150 kg per 10 reps and press 120 kg per 10 reps while lying, only then and only then you can think about a split.
    I will definitely try that. As far as number of exercices per bodypart what would you recommend? And should I go heavy on all 3 days or do one volume day, one intensity day and so on?
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    Registered User alexallaire's Avatar
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    Originally Posted by FaIIen View Post
    If you have time and interest, this might be worth listening to:

    Surely will, thank you !
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  6. #6
    Registered User Oleg1975K's Avatar
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    Oleg1975K is offline
    Originally Posted by alexallaire View Post
    I will definitely try that. As far as number of exercices per bodypart what would you recommend? And should I go heavy on all 3 days or do one volume day, one intensity day and so on?
    1-2 exercises in 3-5 work sets for each muscle group should be enough. Do you need DUP at your current level of training? I'm not sure. Perhaps a simple linear progression will do. And so that there is no excessive fatigue, use 2-3 different sets of exercises per week (load variability), every 4-6 weeks - deloads, and once every 2-3 months take a 1 week rest from strength training.
    For example-
    Monday

    3 sets of military presses of 8-12 reps

    3 sets of bent over rows of 8-12 reps

    3 sets of bench presses of 8-12 reps

    3 sets of standing calf raises of 8-12 reps

    3 sets of Romanian deadlifts of 8-12 reps

    3 sets of crunches of 8-12 reps

    3 sets of parallel squats of 8-12 reps

    3 sets of full squats of 8-12 reps

    3 sets of barbell curls of 8-12 reps

    3 sets of triceps extensions of 8-12 reps

    Tuesday

    Rest

    Wednesday

    3 sets of deadlifts of 12 reps

    3 sets dumbbell military presses of 12 reps

    3 sets of parallel bar dips of 12 reps

    3 sets of alternating dumbbell curls of 12 reps

    3 sets of seated calf raises of 8-12 reps

    3 sets of triceps extension bench presses of 12 reps

    3 sets of pull ups of 12 reps

    3 sets of front squats of 12 reps

    2 sets of back raises of 8-12 reps

    3 sets of dumbbell lunges of 12 reps

    2 sets of hanging leg raises of 12 reps

    Thursday

    Rest

    Friday- Evening

    3 sets of deadlifts of 8-12 reps

    3 sets one arm dumbbell rows of 8-12 reps

    2 sets of upright rows of 12 reps

    3 sets of incline presses of 8-12 reps

    3 sets of standing calf raises of 12 reps

    2 sets of front squats of 12 reps

    3 sets of glute/ham raises of 8-12 reps

    3 sets of sit ups of 12 reps

    2 sets of dumbbell lunges of 8-12 reps

    2 sets of lying triceps extensions of 8 reps

    3 sets of concentration curls of 8-12 reps

    Saturday and Sunday

    Rest
    Last edited by Oleg1975K; 11-13-2019 at 09:04 AM.
    bench press 167.5 kgx1, 125 kgx13, 100 kgх24
    standing press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
    Reply With Quote

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