brendan3248
New member
I did some research and digging. I'd like to attempt to create my own full body split hitting everything 4x per week. Would this be OK?
45-60 minutes of MISS/LISS on OFF days.
(Alternate each workout)
M: Heavy/Medium/Light
T: Medium/Light/Heavy
W: Off
T: Light/Heavy/Medium
F: Heavy/Medium/Light
S: Off
S: Off
Deload every 6 weeks with 2 sets of each exercise with lowest amount of reps and lowest load during training block.
All exercises use double progression and RPE of 7-8. Avoid failure.
Heavy (4X6-10)
Flat Barbell Bench Press
Chest Supported Incline DB Row
Leg Press
DB Lateral Raise
Seated Leg Curl
V-Bar Triceps Pushdown
Incline DB Curl
Cable Crunches
Calf Press on Leg Press
Medium (4X10-15)
Incline Barbell Bench Press
Weighted Pull-ups
DB Split Squat
Seated Rear Delt Fly Machine
Lying Leg Curl
Lying EZ Bar Triceps Extensions
Preacher Curl Machine
Cable Crunches
Seated Calf Raise
Light (3X15-20)
Pec Deck Flies
Seated Cable Row
Leg Extensions
Cable Lateral Raise
Weighted Hyperextensions
Rope Triceps Pushdown
Single Arm Cable Curl
Weighted Decline Crunches
Calf Press on Leg Press
45-60 minutes of MISS/LISS on OFF days.
(Alternate each workout)
M: Heavy/Medium/Light
T: Medium/Light/Heavy
W: Off
T: Light/Heavy/Medium
F: Heavy/Medium/Light
S: Off
S: Off
Deload every 6 weeks with 2 sets of each exercise with lowest amount of reps and lowest load during training block.
All exercises use double progression and RPE of 7-8. Avoid failure.
Heavy (4X6-10)
Flat Barbell Bench Press
Chest Supported Incline DB Row
Leg Press
DB Lateral Raise
Seated Leg Curl
V-Bar Triceps Pushdown
Incline DB Curl
Cable Crunches
Calf Press on Leg Press
Medium (4X10-15)
Incline Barbell Bench Press
Weighted Pull-ups
DB Split Squat
Seated Rear Delt Fly Machine
Lying Leg Curl
Lying EZ Bar Triceps Extensions
Preacher Curl Machine
Cable Crunches
Seated Calf Raise
Light (3X15-20)
Pec Deck Flies
Seated Cable Row
Leg Extensions
Cable Lateral Raise
Weighted Hyperextensions
Rope Triceps Pushdown
Single Arm Cable Curl
Weighted Decline Crunches
Calf Press on Leg Press