walkwithme
New member
I've been considering the following split:
Week A:\
Mon: Chest\
Tues: Arms\
Weds: Shoulders\
Thurs: Chest\
Fri: Arms\
Sat: Shoulders\
Sun: Rest
Week B:\
Mon: Legs\
Tues: Core\
Weds: Back\
Thurs: Legs\
Fri: Core\
Sat: Back\
Sun: Rest
i.e. 2 sets of 3 groups, alternate set each week
The idea is to spend more time on each group during week A/B, and allow more rest during week B/A. In particular, I never feel spending one day a week per group is enough time (limit 1 hour per workout) to work each group as in depth as I'd like. By working it twice per week, I can ensure I hit it as well as I'd like, and by giving a week rest, be sure I have ample rest.
Take it a step further by setting some ratio of hypertrophy and strength for each 2 week routine.
e.g. 1:1 hypertrophy:strength
Weeks 1-2: hypertrophy focus\
Weeks 3-4: strength focus\
repeat
I haven't been able to find a similar split online and wanted to get some thoughts.
Week A:\
Mon: Chest\
Tues: Arms\
Weds: Shoulders\
Thurs: Chest\
Fri: Arms\
Sat: Shoulders\
Sun: Rest
Week B:\
Mon: Legs\
Tues: Core\
Weds: Back\
Thurs: Legs\
Fri: Core\
Sat: Back\
Sun: Rest
i.e. 2 sets of 3 groups, alternate set each week
The idea is to spend more time on each group during week A/B, and allow more rest during week B/A. In particular, I never feel spending one day a week per group is enough time (limit 1 hour per workout) to work each group as in depth as I'd like. By working it twice per week, I can ensure I hit it as well as I'd like, and by giving a week rest, be sure I have ample rest.
Take it a step further by setting some ratio of hypertrophy and strength for each 2 week routine.
e.g. 1:1 hypertrophy:strength
Weeks 1-2: hypertrophy focus\
Weeks 3-4: strength focus\
repeat
I haven't been able to find a similar split online and wanted to get some thoughts.