Upper/Lower Split for Bulking?

[Venum]

Just after a bit of advice here.

First off some stats

Age:19

Height: 180cm

Weight: 82Kg

Body Fat: ~14%

Goal: Gain Weight

Monday: Upper

10 Min warm up

Bench Press 5x5

Bent Over Barbell Row 5x5

Standing Military Press 5x5

Dips 3 sets

Chin Ups 3 sets

Incline DB Press 3x10

Tuesday: Lower

10 Min warm up

Squat 3x10

Stiff Legged Deadlift 3x10

Leg Press 3x10

Standing Calf Raises (20-15-10-5-5)

Hyperextetions 3x10

Weighted Bridges

Wednesday: 30 Min Cardio

Thursday: Upper

10 Min warm up

Bench Press 3x10

Bent Over Barbell Row 3x10

Standing Military Press 3x10

Pull Up 3 sets

Close Grip Bench Press 3x10

Hammer Curls 3x10

Wrestler's Bridges 2 Sets

Friday: Lower

10 Min warm up

Squat 5x5

Deadlift 5x5

Good Morning 3x10

Seated Calf Raises (20-15-10-5-5)

Crunches 3x20

Hanging Leg Raises 3x15

I know bulking relies more on diet than it does workouts but does this look alright?

[Jigga]

You're trying to cram a lot of exercises in to each session when you don't really need to. I would focus on 3-4 big exercises per sesh and bump up the sets for each ex if you want... You are over complicating things for yourself imo and you will be less likely to consistently go or get through all the exercises when you are moving back and forth across the gym every 10mins. What I've found from experience anyway, take what you want from it.

[BarBrother]

Hey mate first off whats your training age? ( how long u been training )

Also How long u been on this programme?

I actually think this is one of the better programmes I have seen. have u derived it from a 5 x 5 template? . I think u should keep it as is, All the exercises you have are quality exercises

What sort of rest are u planning between sets?

[Venum]

Ive been training just over a year.

This week is the 2nd week doing it

With 5x5's I take 2 minute rests with everything else, 1 minute

[BarBrother]

Sounds good mate, The only thing is schedule requires technical correctness so just ensure your form on the exercises is bang on. All you need to do is read the "What i wish i knew back then thread" to find out wat is important and what isnt.

Good luck 8)

[Riccardo]

Probably one of the most solid programs from a newbie I've seen. If you made this yourself you've obviously done your research. Keep reading and eat big.

[Venum]

Yea, I did make it myself.

Based the exercise selection from Mark Ripptoe's Starting Strength and the ones I enjoy doing

[Beowulf]

What are your Eats like Bro?

[Venum]

What are your Eats like Bro?

Sorry it took so long

Name P-C-F

Meal 1: 2xToast - 5.8 30 1

3xEggs - 13 0 0

4xWeetBix - 7.2 40 0.1

Eat Me Protien Shake -23.5 2.3 2.1

Meal 2: 2x Chicken Breast - 32 17 16

100g Rice - 9 78 1

Meal 3: Yogurt 1Kg - 43.2 107 10.4

Meal 4: 1/2 serving Mutant Mass - 26 88 9

Meal 5: What ever gets cooked

Meal 6: 1L Milk - 33.3 50 33.3

Totals (not including meal 5)

Protein:193

Carbs:412

Fats:73

Calories: 3080

[Phedder]

Totals look ok, low on the fat, especially the good kind. Could definitely do with a handful of mixed nuts and some fish oils. Where's the fruit or veges though? Could add some mixed vege to your chicken and rice. You're bulking so fructose shouldn't be a worry, instead of the 2x toast in the morning could swap that for a banana or apple, and weetbix for oats if you don't mind them. Less sodium and apparently helps absorb cholesterol. Also since you listed your eggs as 13g protein I assume you're just eating the whites? Eat the yolk too bro, good fats and vitamins as well as protein in them. Don't think you need a kg of yogurt, could do 500g a day and add a can of salmon to make up the difference?

[Jigga]

Totals look ok, low on the fat, especially the good kind. Could definitely do with a handful of mixed nuts and some fish oils. Where's the fruit or veges though? Could add some mixed vege to your chicken and rice. You're bulking so fructose shouldn't be a worry, instead of the 2x toast in the morning could swap that for a banana or apple, and weetbix for oats if you don't mind them. Less sodium and apparently helps absorb cholesterol. Also since you listed your eggs as 13g protein I assume you're just eating the whites? Eat the yolk too bro, good fats and vitamins as well as protein in them. Don't think you need a kg of yogurt, could do 500g a day and add a can of salmon to make up the difference?

liked

[Beowulf]

Are you mixing your shakes with water or protein?

It may just be a personal preference but I like to go with trim milk and also crack an egg in with the shake just an idea.