Hey guys! I’ve been doing an UPPER/LOWER-PPL training five days straight. I tried to only do 2-3 series of chest on upper days to avoid fatigue on Wednesday (push days) It was working good but I just feel bored right now! I’ve been doing this for more than one year The thing is I can’t go to the gym on Saturdays cause they don’t open on weekends. Also I gotta say that I’d like a split focused more on shoulders (lagged muscle) and maybe having and arm day, I was thinking about Arnold split but i can’t go 6 days. So those are the options I think I have:
*PPL fives days like this: P-P-L-P-P, next week L-P-P-L-P, then P-L-P-P-L and so on.
- PHAT Workout
- A bro split
- Arnold split maybe mixing Arnold split with a few workouts but I don’t know how to distribute them.
Any idea that you could give me? I know the split doesn’t matter as long as you’re progressing it just I’m bored of the same
Chest and Bis, Legs, Shoulders and Tris, Back is one
Chest, Back, Shoulders, Legs, Arms is another
Legs, Chest & Shoulders, Back, Arms is a third
Etc. We can do this a lot of ways, depending what you like
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What do you think about frequency?
I’ve been training muscles twice a week and maybe that’s why I’m kinda indecisive about split-bros
I don’t think it matters, at least not enough that will really be noticeable. I like the idea of switching between higher and lower frequency anyway, so it’s good to do whatever you’re not doing now
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It. Could be a good idea fs, after a lot of time doing high frequency.
Thanks bro
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This is an easy fix. When I ruptured my biceps tendon, there was a gym close to my house that had some equipment that I could use to train my traps and lats without involving my biceps.
I joined that gym as an additional gym membership. I trained at two different gyms from then on. (the “new” gym had abductor and adductor machines that made the gym a good fit for doing legs.)
All it takes is two gym memberships.
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I mean, this is one option, but why not just do a bodyweight workout on these off days? A monthly membership to solve a one day a week problem seems excessive.
I depends on your priorities. An additional gym membership was rather inconsequential to reach the goals I set for myself. Plus I met some very special lifters and people at the “new” gym. It would be difficult to put a value on those relationships.
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For sure - I think I just interpreted his post as a regular guy doing a routine, not someone currently dedicating their life to a sole purpose. I know early on in my kids’ life, even one membership for the wife and I was enough of a financial blow.
Either way, couple good options to the guy:
Figure something out for yourself on saturdays, or if you’re dedicated enough (or money is no issue), go for a second membership.
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That would be great but I live in a small town and literally there’s no gym open on weekends
Five days would be enough, right? Maybe the issue is that I could only do them straight
5 days is enough.
4 days is enough.
3 days is enough.
What exercises you’re doing, how you’re progressing, how hard you’re pushing, what you’re eating, how well you’re resting, all of these things are more consequential than how many days a week you’re lifting, as long as when you’re lifting less frequently you’re keeping intensity higher, and when you’re lifting more frequently you’re managing intensity and recovery.
I would just pick a split that excites you at the moment and adjust as you see fit over time. Missing the gym on the weekends is absolutely fine. Conversely, you can absolutely hammer some bodyweight stuff on the weekends - find a playground with pullup bars or just hit burpees, pushups, hill sprints, etc.
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I get it, I’m just trying to find something suitable for five days a week but different of what I’ve been doing during this last year, workouts are becoming kind of bored, specially on upper days
If you have $20, buy the Fortitude Training ebook. Google “fortitude training” and click on the link that has scott stevenson’s name in the URL.
That was a fun program for me, and is customizable and programmable for different amounts of days per week, and different levels of intensity.
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Thanks I’ll check it out man
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Head on over to the training log subforum and make a log!
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I believe that book is the furthest $20 has ever gone for me for anything Fitness/Bodybuilding related. Such a great program and so much awesome information with pages and pages of references and citations!
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Hell yeah, worth every penny and then some. It was also just a FUN program. Pump sets, muscle rounds, etc. - exactly the type of thing that the ADD lifter craves when their vanilla program is going stagnant. Right up OP’s alley!
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For sure putting this into my routine! thanks OP
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