My extremely weird workout split that worked wonders for me

[kent1956]

Same exercises on Monday, Wednesday, Friday, and Saturday in order. It’s extremely unconventional and I’ve only ever met one other person that does something similar. Whenever I talk about it, people try and tell me that it’s bad or I’ll get injured. I’ve been doing this for 3 years now, and I went from 170lbs at 6’3” to 215lbs, and that’s the weight I’m maintaining. I feel amazing, confident, I’ve never been healthier, and I’ve never been close to injured. This is my split I do every workout day in order:
Each of these has one warm up set of 10-15 with light weight to help set me up

-Barbell Squats (4 sets) 315lbs, 10 reps per set

-Incline bench (4 sets) 225lbs, 10 reps per set

-Weighted dips (4 sets) 50lb dumbbell, 10 reps

-Flat bench (4 sets) 275lbs, 10 reps

-Dumbbell Shoulder Press (4 sets) 70lbs each dumbbell for 10 reps

-Romanian Deadlifts (4 sets) 275lbs for 6-8 reps per set

-Pull-ups (4 sets) no weight, just clean pull-ups for 10 reps

-Rack pulls (4 sets) 405lbs, 6-8 reps with a 5 second hold at the top of the last rep of each set

-Dumbbell Rows (4 sets each arm) 110lb Dumbbell for 10 reps

-Curls with Dumbbells (4 sets) lbs dumbbells, 10 reps each arm

-Tricep Pushdowns (4 sets) 150lbs total 10 reps

-Ab roller (5 sets) 15-20 reps from standing position

I know my stats aren’t super crazy, but I’m in great shape and each workout is intense as hell. My life is completely different than it was a few years ago. Anyway tell me your thoughts and how crazy or not crazy I am. Cheers

Edit: I understand it’s not a split. My bad. Carry on.

 

[yuhforex]

@kent1956 The volume here is insane. My joints just wouldn't handle this very well.
May i ask how old you are?

 

[kent1956]

@yuhforex I’m 24

 

[shilliane]

@kent1956 So a full body workout 4x a week is unique?

Ummm, hate to break it to you but nope.

 

[corta]

@yuhforex I'm 32 and my workouts are simular I'm just not as strong as this beast. How many more years before I can't do as much?

 

[dawn16]

@kent1956 Can we see some photos? This is a bodybuilding subreddit and only visual results really mean anything in bodybuilding.

 

[stratton609]

@dawn16 Ya pics or it didn't happen

 

[confusedgirl98]

@kent1956 What the fuck. How do you survive a 50 set session?

 

[kent1956]

@confusedgirl98 By eating a lot and being young. I’m also self employed so I always get enough sleep regardless, and I can really focus on eating enough and drinking enough water. I could never do this if I worked a 9-5 with a commute

 

[beemsky]

@confusedgirl98 I don't think it's too crazy. I do something similar only 3 days, mon-wed-fri. 42 sets each day for 3 days a week, with the other 2 days being arm isolation since I don't hit them during the other 3, and Cardio for 30 minutes on the 2 days. 5 days total.

 

[trumpeter2]

@confusedgirl98 Beginners have smaller muscles so it's not as hard for them.

 

[dawn16]

@trumpeter2 He’s 215lb benching 225 for 160 reps a week. I don’t think small muscles are his secret

Edit: apparently that’s incline bench…

 

[dawn16]

Incline benching 225 for 160 reps a week and flat benching 275 for 160 reps a week. Pretty sure "You're a beginner so you have small muscles" is not the case for OP.

 

[confusedgirl98]

@trumpeter2 Beginners have less volume tolerance...

 

[trumpeter2]

@confusedgirl98 Yeah in regards to growth but a weak small guy will do 10 sets to failure and feel OK while a huge guy will be fried.

 

[embracer]

@trumpeter2 Throw away your medical degree.

 

[trumpeter2]

@embracer So if 2 ppl do a hard set of squats to failure who is going to be more out of breath and who can do another set of similar performance faster - a small beginner woman or a huge juicy strong bodybuilder?

 

[embracer]

@trumpeter2 Assuming they’re both pushing with 100% effort, the bodybuilder will be in better shape after and more likely to push for another set. The woman would most already have jello legs or less power to do perform the same as the last 2. Beginner lifters don’t have nearly as much muscular endurance as a bodybuilder. If they were competing for performance the bodybuilder would absolutely destroy the beginning woman all day everyday. The guy who’s done that for years is 100% more conditioned for it then the one who hasn’t done it at all. Maybe if you put them in a pool, and applied the what you said, it’d be more in favor of the skinnier woman. I think you are very uneducated and misinformed on the shape of a jacked man in the gym. It’s like you picture some guy who can barely bend his arms and breathes heavy as shit. Watch workout vids of Arnold Schwarzenegger, Ronnie Coleman, May Cutler, Phil Heath, Andrew Jacked, Larry Wheel, or Chris Bumstead. It would change your perspective on what a “bodybuilder” is used to.

 

[trumpeter2]

@embracer The woman can't even get close to real failure, doesn't have that ability.

 

[embracer]

@trumpeter2 If you physically can’t do more reps that is failure, new or not. The level of muscular endurance determines how far you can go. Example: Their max is 1RM 135LBS, throw 115 on the bar and tell them to hit 50 reps, they 100% won’t be able to, wherever they can’t continue is the definition of until failure. Assist them to finish it. After that throw 95 on the bar and tell them to hit 50 reps again, they won’t be able(failure), assist them to finish. Throw on 65 and tell them to hit 50 reps, they won’t be able to, they’re already burnt out. Let them lift the bar for 50 reps, they 100% won’t be able to. They’ll most likely fail after 10-20 reps on all of those sets, that is failure. Go to the tricep pull down and make them do the same thing they did on bench. Afterwards send them back to the bench and see how much reps they can do of all the same weight they did before, it’ll be about half as much. They’ve already reach failure multiple times by now, but to further prove the point, send back to Tri-press and back to the bench 1 more time after, they’ll barely be able to bench anything. Go make them do military press afterwards, a simple 45-55lbs, they will barely be able to, their shoulders and triceps are cooked already. Do 4 sets of 15 with that weight? They will fail almost every set. It’s a silly example, but it’s exaggerated to point out they 100% will reach failure, on every single exercise there. You can break down a new lifter until they can barely lift their arms, idk if you’re trolling by “they can’t go til failure”