@luciano123 Short answer: yes.
Switching to a whole body "every day is leg day" approach will be somewhat more effective for most people.
The greater amount of recruited muscle mass triggers a bigger hormonal and circulatory system response.
Pair squat with horizontal pull, deadlift with horizontal push. Fill out with accessories for the alternate lift.
"Generally all my basic programs are constructed around primary push, pull, hinge, squat with accessory exercises as compliment. In most cases this equals 8 exercises (4 primary, 4 accessory) with a few additional abdominal, bicep, tricep thrown in at the end. Alternate primary and accessory, upper and lower, push and pull, hinge and squat. This gives every primary lift pattern a break every other session, while maintaining consistent volume to the prime moving muscles. It gives you a mental break upper and lower, and a break in intensity in terms of muscle mass recruited per exercise.
The selection of specific exercises can be swapped out periodically but should be readily identifiable by classification (push, pull, hinge, squat) and role (primary, accessory).
In practice the exercises are arranged over two days, performed 3 times per week, run ABA one week, BAB the next.
Abs and calves can be done every day as a finisher or not at all. Is a good idea to include some walking, jogging or interval training on off days commensurate with fitness level.
Every day is leg day. Push, pull, hinge, squat with shoulders, quads, hamstrings as accessory. Have used the following format with kettlebell, sandbag, barbell/machines, isometrics etc, it works with everything. As an example:
Day A
- squat (primary squat)
- overhead press (accessory push shoulder)
- hamstring or Nordic curl (accessory hinge)
- bent row (primary pull)
- overhead tricep extensions
- abs
Day B
- deadlift or good mornings (primary hinge)
- upright row or laterals (accessory pull shoulder)
- quad extensions, hack squats or sissy squats (accessory squat)
- bench (primary push)
- curls
- abs
ABA, BAB"
