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New Split New Muscle Gains

I’ve been on my current training program for some time now. As one of the three programs I absolutely love to do and produces an appreciable amount of gains in muscle mass and strength, I think it’s time for a change.

Has the current routine stopped working? Not necessarily. It’s just a number of factors go into switching body part splits.

  1. Interest. Over time even the most routine animal (me!) can get a little tired of the same ole split after a while. I’ll be returning to it soon enough, but it’s time for a little mix-up.
  2. Patterns. As a creature of habit I’ve experienced great gains in size over the years, but over time patterns start to manifest themselves and my body starts to “catch on.” After a while it starts to feel a little like going through the motions.
  3. Recovery. Because of the inroads of patterns made and the waning interest my body starts to lag a bit on recovery. The same-ole same-ole gets to be taxing and things start to slack.
  4. Focus. A new split gives me the opportunity to shift some things around a refocus my energy in a different sequence. So instead of training back after chest, it’s now front and center.
  5. Experience. I hope by now (at 46 years old and over 30 years of training under my belt) I know what I’m doing and can detect when it’s time for a change. But I will always be a student and hungry to learn more.

New split

So what does the new split look like? I’ve written a little about it before, but here I want to flesh-out what I’m actually doing each day. Group A and B are alternated for each cycle. I usually train five days per week so this routine will rotate on different days each week.

Group A

Day 1: Chest, shoulders, triceps, abs.

Incline bench barbell press 4 x 8-16
Flat bench dumbbell press 4 x 8-16
Feet-elevated push up or flat push up 2-3 x as many as possible

Seated or standing side lateral raise 3 x 10-20
Seated dumbbell press 3 x 8-16
Rope face pull or upright row (optional) 3 x 10-20

Lying triceps barbell extension 3 x 10-16
V-bar press-down 3 x 10-16

Abs.: choose two ab exercises to be superset for three rounds.

Day 2: Calves, quads, hamstrings

Standing calf raise 3 x 10-16
Seated calf raise 3 x 10-16

Bulgarian split squat 3 x 10-12 each leg
Leg extension 3 x 10-16
Leg press 3 x 10-16
Dumbbell Romanian deadlift 3 x 10-12
Seated leg curl 3 x 10-16

Day 3: Back, rear delts, traps, biceps, abs.

Wide-grip pull up 4 x as many reps as possible
T-bar machine row 4 x 10-16
Medium-grip pull-down 3 x 10-16

Bent-over lateral raise 3 x 10-16
Barbell shrug 3 x 10-12

Incline bench dumbbell curl 3 x 8-16
Barbell curl 3 x 8-16

Abs.: choose two ab exercises to be superset for three rounds.

Group B

Day 1: Chest, shoulders, triceps, abs.

Incline bench dumbbell press 4 x 8-16
Incline machine press 4 x 8-16
Push up 2-3 x as many as possible

Machine or one-arm cable side lateral raise 3 x 10-16
Front plate raise 3 x 8-16
Rope face pull or upright row (optional) 3 x 10-16

Overhead rope extension 3 x 10-16
Straight bar press-down 3 x 10-16

Abs.: choose two ab exercises to be superset for three rounds.

Day 2: Calves, quads, hamstrings

Seated calf raise 3 x 10-16
Standing calf raise 3 x 10-16

Single leg press 3 x 10-16 each leg
Leg extension 3 x 10-16
Walking lunge 3 rounds

Seated leg curl 3 x 10-16
Dumbbell Romanian deadlift 3 x 10-12

Day 3: Back, rear delts, traps, biceps, abs.

Close-grip pull up 4 x as many reps as possible
Bent-over barbell row 4 x 10-16
Wide-grip pull-down 3 x 10-16

Rear delt cable lateral raise 3 x 10-16
Dumbbell shrug 3 x 10-12

Dumbbell curl 3 x 8-16
Cable curl 3 x 8-16

Abs.: choose two ab exercises to be superset for three rounds.

*Rest between sets are 60 seconds for large body parts (chest, back, quads) and 30 to 45 seconds for smaller (shoulders, arms, calves, hamstrings).

What’s different

Aside from the obvious (the split) I’m also lowering my reps a tad. Now, this isn’t groundbreaking, but it does reinforce my belief in making small, intentional changes. Since I know my body pretty well at this point there’s no need to make some monumental shift just for the heck of it. I’m from the school of “change only a few things at a time.”

We’ll see how this goes as I’ll post about my results here in the near future. I’m excited to get started on the new split as it’s rekindled my enthusiasm and I’m predicting I’ll only see great results.

Until then, happy lifting!

By Brad Borland

Cancer Survivor, Military Veteran, University Lecturer, Strength Coach, Natural Drug-Free Bodybuilder, Husband, Father

4 replies on “New Split New Muscle Gains”

Hi Brad,

Can you explain why you would choose 3 vs 4 sets for an exercise? Is this for a targeted weekly volume or just a preference on a lagging body part?

Thanks

Hi Nick,
It’s really more about a personal preference. I find certain exercises, the bigger ones that involve more muscle and comprise the “meat” of my training, feel better with a bit more volume. Others are just three sets and that’s it. I try not to think too much into my training these days. As long as I have a good structure, the volume can expand and contract every now and again based on energy levels, feel, and just plain effectiveness.

Hi Brad,

Can you explain why you would choose 3 vs 4 sets for an exercise? Is this for a targeted weekly volume or just a preference on a lagging body part?

Speaking of lagging muscles, how would you go about this , for instance medial/rear delts or arms?

Thanks

For lagging parts I usually won’t do too much more volume — maybe a bit, but I won’t go crazy. If you lag in the delts I would hit them at least twice per week with a little more volume and a ton of reps. Shoot for 15 to 20 strict reps per set. Don’t worry about the weight, just get in the reps.

For arms, I’ve always focused on being persistent in the big lifts that the arms help facilitate such as barbell and dumbbell presses and rows and chins. After, I just finish them off with two moves each for triceps and biceps.

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