Is the traditional split (Chest and Tris, Back and Bis, Shoulders and Legs) outdated

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age - 39
height - 5’9”
weight -158
goals - bigger muscles
expierence i.e. how long and how much you lift - Almost two years, -
PR bench 225, DL 300
how many days a week you want to lift and how long - 4 days a week. 1-1.5 hours a time
commercial gym or limited equipment - commercial gym

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Is the traditional split (Chest and Tris, Back and Bis, Shoulders and Legs) outdated

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pwejr88

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So I'm wondering if I'm over training and not concentrating on less sets of heavier weights? My chest/tris today was:
Incline bench press 6-6-7(reps) @ 155
Bench press 6-6-7 @ 175
Decline bench press 6-6-7 @ 175
Incline dumbbell flys 8-8-10 @ 35
dumbbell flys 8-8-8 @ 45
Incline dummbell press8-8-8 @ 50
Dumbbell bench press 8-8-8 @ 60
Decline cable flys 8-8-8 @ 25
Tricep cable pushdowns 10-10-12 @ 85
Overhead single tricep ext 10-10-10 @ 35
Tricep kickbacks 10-10-10 @ 25
Dumbbell pull overs 10-10-10 @ 55

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I'm reading a lot of programs like Greyskull that says three exercises per day, 3 days a week. Doesn't seem like enough, but again, I'm the one asking for advice, so what do I know? I just know I've been doing this for a while, and I want different results. I started doing greyskull, but I was done after like 20 minutes and thought, 'well this isn't going to do anything for me'

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LSU777 GSLP for Aesthetics- so I see alot of people jumping straight to this template, for the record this is more of a intermediate lifter. Shouldn't really be rowing until you can deadlift 405 for reps and do 10-12 bodyweight chins.

Week 1:
• Monday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

• Wednesday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Deadlift-1x5+

• Friday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Squat-2x5,1x5+

Week 2:
• Monday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

• Wednesday-
o Press-2x5,1x5+
o High Incline DB Press-3x10-12
o Weighted Chin-2x6-8
o Yates Row-2x6-8
o Deadlift-1x5+

• Friday-
o Incline Barbell Bench-2x5,1x5+
o Barbell Curl- 2x10-12
o Close Grip Bench-2x8,1x8+
o DB Side Lateral Raise Super-setted with Face Pulls-2x10-12
o Squat-2x5,1x5+

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1 round-
10-15 - shoulder rolls on all 4
10-15 - scapular shrugs
25 - Bar dislocates
25 - Band Pull Aparts
25 - Band Overhead straight arm pull downs (Y to T)
25 - banded chest flyes
25 - very hard and slow banded dislocates(these should burn)
25- tib raises
15 - each leg front swings
15 - each leg side swings
10- assisted nordics
10- per leg atg split squat
25 - lying YWTs with no weight but iso holds at each position.

arch body holds super setted with hollow body holds-4 to 5 rounds


from there I may repeat a set or two of certain exercises if I feel I am tight.

I consider that my mobility/stretching. from there I do the follow

3-4 rounds- i consider this my warm up, similar to the wenning warm up but using exercise that fit me.

10-15 reps prisoner squat with pase at the bottom and explosion out the bottom. I will do 1 set really wide and focusing on shins parallel to the floor and pushing arse back and knees out. Then next set i do more of an olympic knees over toes squat.

10-15 Pushups-i am being very mindful to pause at the bottom and explode out and making sure my scapula pulls together at the bottom and pushes apart at the top

3-5 dead hang pullups- again if I am focusing on the scapula movement

2-3 skin the cats on the rings with a german hang at the bottom

if I am feeling tight or beat up in the shoulder area or upper back I will also do ring scare crows and facepulls with rotation.

If legs feel tight I will do some glute bridges or frog pumps along with some furniture slider bodyweight leg curls. This is to activate and mobilize the posterior chain.

before the main lifts I will also grab a lighter weight and do really high reps similar to how matt wenning decribes.

For example last night I had heavy DB press. So after the above I did the following EMOM

KB Press- 18's- 25 reps supersetting with 3 chins
KB Press 26's- 15 reps supersetting with 3 chins
KB press 26's- 15 reps supersetting with 3 chins

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