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RESEARCHSARMSUGFREAKeudomestic
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unique schedule how should i split my routine

iamcdn

New member
my schedule startin in the new year is something like:

work 3 days (mon,tues,wed) --- long days, no time/energy for working out
off 4 days (thursday, friday, saturday, sunday) --- with lots of time for working out and doing nothing but preparing food and such


how should i split my routine, what is the most effective?
 
Shouldn't be too much of a problem. I worked under similar circumstances last year, when I was bartending. I had university for four days in a row (a very light work-load) followed by three days of working behind the bar until 3am.

Here's what I did...

Monday: Upper-body pushing
Tuesday: Legs
Wednesday: Rope work, GPP (simply, cardio to aid in recovery & increasing work capacity)
Thursday: Upper-body pulling
Friday to Sunday: Off
 
Here is my split:
Mon: Chest, Shoulders
Tue: Back
Wed: Off
Thur: Bi's, Tri's
Fri: Legs
Sat: Off
Sun: Off

This is just my split, which has been working real well for me. There are other options for the 4 day split which I sure other people will post, since many people on this board use a 4 day split.
 
Those 1st 2 replies didnt take into consideration his schedule, which is what he is concerned about.

iamcdn said:
work 3 days (mon,tues,wed) --- long days, no time/energy for working out
off 4 days (thursday, friday, saturday, sunday) --- with lots of time for working out and doing nothing but preparing food and such
How many days out of those 4 do you want to lift?
 
Re: Re: unique schedule how should i split my routine

zackdarnell said:
Those 1st 2 replies didnt take into consideration his schedule, which is what he is concerned about.

How many days out of those 4 do you want to lift?

It seems like he was implying that he wanted to lift on those 4 days he didnt work which is why I posted a 4 day split.
 
Re: Re: unique schedule how should i split my routine

zackdarnell said:
Those 1st 2 replies didnt take into consideration his schedule, which is what he is concerned about.


thx for noticing that ;)

ill lift all 4 if it will help -
 
Re: Re: unique schedule how should i split my routine

zackdarnell said:
Those 1st 2 replies didnt take into consideration his schedule, which is what he is concerned about.

Read my post again. 4 days on, 3 days off.
 
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