My New training Split

[coolcolj]

Well I've changed my split now from

Day 1 - Lower body 1
Day 2 - Upper 1
Day 3 - Rest
Day 4 - Lower body 2
Day 5 - Upper 2
Day 6 - Rest
Day 7 - Rest


to

Week1
Day 1 - Lower body 1
Day 2 - Rest
Day 3 - Upper 1
Day 4 - Rest
Day 5 - Lower 2
Day 6 - Rest
Day 7 - Rest

Week2
Day 1 - Upper 2
Day 2 - Rest
Day 3 - Lower 1
Day 4 - Rest
Day 5 - Upper 1
Day 6 - Rest
Day 7 - Rest

Gives a nice variety and more spacing - so some weeks I work legs twice, other times just once. And vice versa for upperbody

This allows for full out sprints every 2nd week and lesser stuff on the twice-a-week legs week should I introduce them in the future

 

[Lee]

looks interesting, post on how it works out after a few weeks.

 

[gettinlarger]

Kinda how DCs program is set up, but with 3 workouts, instead of two. I'm curious as to what results you'll get. I wish you luck bro.

 

[coolcolj]

I trained like this 2 months ago, a month before I bumped my full squat from 315 to 345. I switched to the first split on the 4 weeks leading up to the PR.

I might switch between the 2 splits every month - we will see.

 

[BigBadBootyDaddy29]

That could be a smart split......let me know if you like it, or if for your goals (speed and strength and explosive power I am presuming), it isn't enough workouts per week......if you can post a journal that would be decent as hell.....I'm real, real curious. Also, do you consider yourself hardgainer? or do gains come easily for you??

 

[PolishHammer1977]

I really like it brother. For real. I can see you creating a kingdome with all the Pr's.

 

[ffknight84]

this is gonna be my split once i get my 1-ad/4-ad cycle going

mon & thu - chest & tris
tue & fri - lowerbody & grip
wed & sat - shoulders & bis
sun off

 

[clc315]

Hey Cool. I was thinking about doing the same routine. Personally I think my lowerback and nervous system is fried. I did some squats up to 275x5 and it was "extra heavy" for some reason. I've also added plyo's a couple of weeks so I think that can account for me running on "low". So I'll do my squats and posterior chain work early in the week and the second leg day I'll do a bodybuilding/prehab type routine. Consisting of step-up or lunges or maybe even leg presses.anterior calf work and maybe some leg curls to work on knee flexion.

 

[muscledog95]

whats your rep and sets like CCJ?

 

[Tarheel]

Thanks for posting it up Colin!

Lately I've been on a M-W-F split, working lowers on Monday and Friday. I've been looking to introduce more sprinting and some agility work into it, and this 2 week split could be a viable alternative.