Hey all, I will be buying a power rack, bench, olympic weight set and bar etc in a week or two and that falls right on the time where I should be changing to my next program. I will be able to do an AM/PM split and would adhere to this well for obvious reasons (quicker gains anyone?)
However, I was wondering if anyone had experience with AM/PM splits and could offer advice and or programs for me to try out. My goal is Size and strength, I will be eating lots, don’t worry 
I have a thread about this quite some time ago. If you look in my post history, it’s there. It was a lot of volume looking back on it, but I think it was one of the main components (with eating 4000 kcals some days) in gaining 20 lbs that summer. Since then, I haven’t dropped below that many times, even distance running.
Good luck, I think sometimes these are great programs, if you have the time to recover. I would probably never try it again, at least not anytime soon.
I like it a lot seen my best result from it.I do strongly feel that each workout shouldn’t exceed an hr if your doing this. I know workouts normally souldn’t to begin with but with an AM/pm split it becomes more crucial imo.
Secondly I feel it’s really bad jumping head first into a full 4 day am/pm split for the week. I suggest starting with 2 days in your weekly cycle with am/pm and two days with just am or pm. In the begining I feel it’s important to take a 20 min power nap if possible between the AM/PM gap. In about 3 monthes you can go up to 3 days. I think 4 is overkill unless it’s to shock your system for a week.
My general parameters are AM: 4-5 exercises 4 sets and PM 4-5 exercises 3 sets If I feel the need to go over 5 exercises for a cycle which is rare I will drop the sets down one.
Secondly I don’t do all compound movements ever I generally do 1-2 per workout sometimes 3 but that is very rare with this method of training. When i’m not doing an AM/PM split it’s a different story
Eat a lot and you wil grow but since this is new for you watch your body if you feel fatigue I suggest avoiding this it’s not for everybody.
If it works for you great it’s also a good way to cut BF in a cut cycle with less cardio involved I find.