Hi @Christian_Thibaudeau
I was reading your “success leaves clues” post on your site, and I wanted to write my own schedule for next 2-3 months.
My Stats:
Male 42 years old
180cm x 81Kg bodyfat 12-13%
Training history 10 years more or less, with high (few) and low (many). Now I just have finished a 3 months with high volume, high frequency and moderate intensity (Dr. Mike Israetel RP style), and reading you, @Paul_Carter and some Jordan Peters article, trying to plan an HIT training.
Split:
Day1 Chest & Arms
Day2 Legs
Day3 Off or cardio steady state 20-30’ + 10000 steps
Day4 Back & Shoulders
Day5 Off or cardio steady state 20-30’ + 10000 steps
Day6 Repeat
Day7 Rest
and so on…
Chest & Arms
Low incline chest press top-set 1x6-8, back off 1x10-12
Flat chest press top-set 1x6-8, back off 1x10-12
Flys top set 1x10-12, back off 12-15
Barbell curl top set 1x6-8, back off 1x10-12, back off 12-15
Hammer curl top set 1x6-8, back off 1x10-12, back off 12-15
CGBP top set 1x6-8, back off 1x10-12, back off 12-15
Rope Pushdown top set 1x6-8, back off 1x10-12, back off 12-15
Legs
Squat top-set 1x6-8, back off 1x10-12
Lunge top-set 1x6-8, back off 1x10-12
Leg Extension top-set 1x10-12, back off 1x12-15
Standing leg curl top-set 1x10-12, back off 1x12-15
Stiff deadlift top-set 1x6-8, back off 1x10-12
Standing calf press 4x15
Back & Shoulders
Chin Up top-set 1x6-8, back off 1x10-12
Pulldown top-set 1x6-8, back off 1x10-12
Barbell row top-set 1x8-10, back off 1x10-12
DB row top-set 1x8-10, back off 1x10-12
Overhead press top-set 1x8-10, back off 1x10-12
Upright rows top-set 1x8-10, back off 1x10-12
Rear delt raise top-set 1x10-12, back off 1x12-15
Shrug top-set 1x6-8, back off 1x10-12
All sets at failure
What do you think?
Thanks a lot to you and @Paul_Carter to share with us your knowledge.