Check out my 3 day split

[gripweight]

M
Squat
DB alternating Bench
Rows
Dips
SLDL
Pull ups

W
Explosive Squats
Split squats
Pushups/chin-ups super set
Inverted Rows
Glute hams
F
Deadlifts
Step ups
DB alternating bench
Pull ups
Dips
Barbell curls
Hamstring curls on stability ball


Ill also add some weighted abs after every lift. If anyone has anything to add or change feel free to let me know.

 

[JDid23]

goals/rep range?

 

[gripweight]

5-8 rep range, get stronger, put on some size,

 

[JDid23]

M
Squat
DB alternating Bench
Rows
Dips
SLDL
Pull ups

W
Explosive Squats
Split squats
Pushups/chin-ups super set
Inverted Rows
Glute hams
F
Deadlifts
Step ups
DB alternating bench
Pull ups
Dips
Barbell curls
Hamstring curls on stability ball


Ill also add some weighted abs after every lift. If anyone has anything to add or change feel free to let me know.

ok... take this with a grain of salt as i'm not as experienced on most guys on here: here's my take though.


It doesn't look bad to me, but I'm not sure why you structured it the way you did. Squatting 2x per week is fine.. i would put deadlifts in between them though. I just looked over your workout more in depth and tried to find what i think some major flaws would be, but to be honest everything i was thinking of writing wasn't that bad. Good luck with your routine bro

 

[gripweight]

i did deadlifts friday, cuz of the volume of both squats and deads. Weds is more of like an explosive day, i think i may add hang cleans to that day as well.