Lift Specific Split and Back

Training
1

Coach, in the Lift Specific split,

Would it be ok to do back on deadlift day similar to Dorian Yates setup… or is it better to do back on the upper body days?

Example 1: (similar to Dorian Yates split)
Monday- Bench day (chest/ biceps)
Wednesday- Squat day (quads/ hamstrings)
Friday- Overhead Press day (shoulders/ triceps)
Sunday- Deadlift day (back/ traps)

Example 2:

Monday- Bench day with Row (chest/back)
Wednesday- Squat day (quads/ hamstrings)
Friday- Overhead Press day with Chin ups (shoulders/ back)
Sunday- Deadlift day (posterior chain/ traps)

Example 2 hits back 2 times a week but takes away the isolation of biceps and triceps from those upper body days

Thank you for your time

2

What I recommend (and it’s not the only way, it’s just the way I do it) is to do one back exercise per workout.

On bench workout: horizontal pull
On deadlift day: traps and/or lower back
On military press: vertical pull
On squat day: rear delts/rhomboids

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3

How many sets on each day since frequency is so high

4

Well, it’s not that high since you are in fact hitting different muscles on each day (there is SOME carryover, but not more so than between bench/military or squat/deadlift).

It could range from 3 to 6 work sets depending on work and recovery capacity as well as overall volume.

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5

For what it’s worth I’ve always done back 4x a week

Mon - Squat/Horizontal
Wednesday - Bench/Vertical
Friday - Deadlift/Horizontal
Saturday - OHP/Vertical

Do 3 sets of each and also add in facepulls here and there and had no problems. My back seems to recover FAST. Right now I’m even experimenting with doing up to 7 sets of chins on the OHP day.

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