first of all, thanks for your response
i'm 21 years old. i weight 74kg (174cm height)
my current numbers are:
bench: 90kg (200lbs) x 5
military press: 55kg (120lbs) x 5
back squat: 120kg (264lbs) x 5
front squat: 90kg (200lbs) x 5
deadlift: 150kg (330lbs) x 3
my main goal is hypertrophy&strength
up until now i was on full-body, push&pull, upper/lower routines, but with high rep range (>8). lastly (for couple of months) i feel like crap, sleepy tired. i did 1-week dealoading but it rather doesent help. i dont see any progress so i wonder if a bit lower volume and intensity may do the trick. i like a/b split (chest,shoulders,triceps,abs/calves) & (legs, back,biceps) very much. so i would be very grateful if you could help me building a routine
sorry for my bad english
so as you suggested:
Day 1
4x Squats: 5 reps
3x RDL: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps (what to put here?)
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x front squat: 8 reps (love these)
2x Biceps Curls: 10 reps
Day 4
4x Military press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps (what to put here?)
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off