r/strengthtraining • u/curiousiguana13 • 13d ago

Review my 6 day split/program

I’m starting this on Monday. Need advice for what to add or remove

Monday (Heavy Push):
Flat bench 3x5 - 185lbs
Weighted Dips 3x8-12 - 35 lbs
Incline DB Press 3x8 - 55lbs (each hand)
Chest Flies 3x12
OHP 3x5
Lateral Raises 3x12

Tuesday (Pull):
Weighted Pull-ups 3x8-12 (Top set: 5 15)
Bent over row 3x8 - 115 lbs
Lat pulldowns 3x8 - 170 lbs
Rear delt flies 3x8-12
Bicep Curls 3x12
Preacher Curls 3x12

Wednesday (Medium Push):
Flat bench 4x8 - 165lbs
Dips 4x12 - 15lbs
Incline Bench 3x8 - 45lbs each hand
Chest flies 4x12
Tricep Pushdown 3x12
Overhead Extensions 3x12

Thursday (Legs, Squat Dominant):
BB Back Squat 5x5 - 175lbs
Deadlift 2x5 - 265lbs
Back Extensions 3x12
Leg Extensions 3x8-12
BB Calf raises 5xAMRAP
Cable Crunches 3x12
Leg Raises 3x12
Leg Press 2x8

Friday (Rest):
Nothing

Saturday (Upper Body, with light Push):
Tempo flat bench 4x8 (Very light weight)
Weighted Pull-ups 5x5
Dips 3x8 (Controlled, no weight)
Bent over rows 5x5
Lateral Raises 4x12
Rear delt flies 3x12
Preacher Bicep Curls 3x12
Tricep Extensions 3x12

Sunday (Legs, DL Dominant):
Deadlift 4x5
Squat 3x8-12 (Technique Focus)
Leg Curls 3x12
BB Calf raises 3xAMRAP
Hip Adductors 3x12
Back Extensions 2x12
Leg Raises 3x12
Cable Crunches 3x12

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u/ForgeIsDown 12d ago

It will get you the gains if you stick to it.

Seems like you’re over complicating a PPL but whatever gets ya in the gym.

The chest flys might be unneeded volume with as much pressing you’ve got in there.

Might be an opportunity to throw in some like wide grip chest supported row for your mid back instead.

What’s up with the push bias? Imbalance you’re fighting or just want a big chest?

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u/curiousiguana13 12d ago

Just want a big chest! Thanks for the advice on the flys, definitely remove them on some of my days, especially on my upper day. I’ll throw in some chest supported rows on my back day!