Need Help on Two Day Split

Bigger Stronger Leaner Beginners
1

Here’s the program I’m planning to use:

Workout A - Chest, Shoulder, Triceps, Abs

  1. DB Bench Press - chest
  2. Peck Deck Flye machine - chest
  3. Seated DB Shoulder Press - shoulder
  4. DB Side Lateral Raises - shoulder
  5. Skull Crushers - triceps
  6. Tricep Pushdowns - triceps
  7. Leg Raises - abs
  8. Crunches - abs

Workout B - Legs, Back, Biceps, Calves

  1. ??? - quads
  2. ??? - quads
  3. Leg Curls - hamstrings
  4. 45 Degree Hyperextensions - lower back/hamstrings
  5. Lat Pulldowns - lats/upper back
  6. Seated Cable Rows - lats
  7. BB Curls - biceps
  8. Seated DB Curls - biceps
  9. Calf Raises - calves

Will do each workouts in range of 3 x 8-12.

My workout:
Mon - Workout A
Tue - Workout B
Wed - Off
Thr - Workout A
Fri - Workout B

I’m okay with workout A. What are your thoughts on Workout B? I want to do deadlifts and squats, but not sure if I should do them on the same day (i.e. Workout B). I left the quads part in ??? for that reason. Feel free to rewrite workout B or give advice.

Thanks!

2

For most people, doing DL and Squats on the same day is not a good idea. If you do fairly low weight (>10 reps) it might work for you through.

I would advise you to rework your 2-Day split in form of a push-pull approach (Squat on ‘Push’ and DL and ‘Pull’ Day) instead of upper-lower to avoid that problem.

3

Any suggestions for a good 2-day push/pull workout?

4

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:
Rack pulls 5x5 (direct, hard, strength range)
Bent-over rows 3x8 (hypertrophy range)
(If you do a third, Hammer Rows 3x10-12)
Chest:
Flat bench 5x5
Incline dumbbell press 3x8
(if you do a third, Incline cable flyes 3x10-12)
Calves: (soleus) 3x12-20 seated calf raises. Pause at the bottom
Abs: 3 sets of 8-12, weighted

Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:
Full squats 5x5
Leg press 3x8
Hamstrings:
Leg curls or high foot placement leg press 3-4 sets of 12-20
Biceps:
Seated alternating bicep curls 5x5
Hammer curls 3x8-12

Day 3: Vertical push-pull, calves, abs

Width-Back:
Chins 5x5
Hammer high rows 3x8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3x12)
Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway �?? 3x10)
Arnold Press or Military Press 5x5
Standing side laterals 3x8
Calves: (gastrocs) standing or donkey calf raises, 3x8-10
Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:
Romanian Deadlifts 5x5
Good mornings or high foot placement leg press 3x8
Quads:
Walking lunges or seated leg extensions 3x12-20
Triceps:
Skullcrushers, Dips, or between bench dips 5x5
Cable pressdowns 3x8-12

Kickbacks (I�??m kidding!)

You could do somthing like that above as you said you had 4 days right… Or you could try this…

Workout A…
Squat
Bench
OHP
Ancillary

Workout B…
Deadlift
Pullup
Row
Rotators

Off
Repeat A and B
Off
Off

5

[quote]Digity wrote:
Will do each workouts in range of 3 x 8-12.

My workout:
Mon - Workout A
Tue - Workout B
Wed - Off
Thr - Workout A
Fri - Workout B

I’m okay with workout A. What are your thoughts on Workout B? I want to do deadlifts and squats, but not sure if I should do them on the same day (i.e. Workout B). I left the quads part in ??? for that reason. Feel free to rewrite workout B or give advice.

Thanks![/quote]

Workout A - Push

  1. Back Squat - Quads
  2. Bench Press - Chest
  3. Seated DB Shoulder Press - Shoulder
  4. Dips - Triceps
  5. Leg Raises - abs

Workout B - Pull

  1. Deadlifts - hamstrings
  2. Lat Pulldowns - lats/upper back
  3. Seated Cable Rows - lats
  4. Concentration Curls - biceps
  5. Calf Raises - calves
  6. Crunches - Abs

(okay, calf raises should be on push day… but I think it works better like this).

It has less total exercises because… I’m assuming you’re a beginner and you don’t need quite as many exercises to stimulate muscle growth.

It’s got more compound exercises… because for natural trainees, compound exercises are better.

It’s got abs being worked both days… because they can handle it (frequency. Abs are all about frequency).

6

I hate doing ab workouts. Besides, I have too much stomach fat to see them anyway. I still do them, but admittedly in a bit of a half-ass way.

7

How does the “progress” part work when you repeat a workout in the same week.

Mon - Workout A
Tue - Workout B
Wed - Off
Thr - Workout A
Fri - Workout B

For instance, if I’m doing 3x8 for all my lifts on Monday do I do the same set/rep on Thursday or should I increase them to 3x9…or should I jump up to 3x9 the following week?

8

i think you will like the upper/ lower split i was doing like you at first then i switch to the upper/lower and i have 100% upper strength on upper day and vise versa. check out mine here

http://www.T-Nation.com/tmagnum/readTopic.do?id=2098676

#3 is what i go by untill i get under 10%BF
http://www.T-Nation.com/readArticle.do?id=651322

9

I would say go for push/pull as well. But if you want upper/lower split then you could try the following:

Upper: (3x8, 5x5, 7x3)

A1: DB bench
A2: DB chest supported row
B1: Military press
B2: chin up
Deadlift

Lower: (6x5, 8x3, 4x5,4,2)

BB front squat/back squat
Good morning/straight leg Deadlift
Box jumps (5x5)

I’d rather tell you to do less different movements and more sets than the other way. I see better results/development in clients who learn to do one movement well for more work than several lifts with less work.

Deadlift is on upper body day if you have an issue not being able to DL on squat days. If you are hard enough to DL on Sq days then add it inplace of SLDL. I DL on SQ days but I alternate which is first. Even then its usually SQ then DL’s later.

-chris

10

whats wrong with just going through the exercises with 3X8 thats currently what i do should i change it and if so the (3x8, 5x5, 7x3) means alternate one day 3x8 then the others the next times?

11

[quote]big1day wrote:
whats wrong with just going through the exercises with 3X8 thats currently what i do should i change it and if so the (3x8, 5x5, 7x3) means alternate one day 3x8 then the others the next times?[/quote]

Just wondering how I should progress.

For instance, like this:

Week 1:
Mon - Workout A - 3x8
Tue - Workout B - 3x8
Wed - Off
Thr - Workout A - 3x8
Fri - Workout B - 3x8

Week 2:
Mon - Workout A - 3x9
Tue - Workout B - 3x9
Wed - Off
Thr - Workout A - 3x9
Fri - Workout B - 3x9

…

-OR-

Week 1:
Mon - Workout A - 3x8
Tue - Workout B - 3x8
Wed - Off
Thr - Workout A - 3x9
Fri - Workout B - 3x9

Week 2:
Mon - Workout A - 3x10
Tue - Workout B - 3x10
Wed - Off
Thr - Workout A - 3x11
Fri - Workout B - 3x11

I don’t want to do deadlifts and squats on the same day. I’d rather do squats on Tuesday and deads on Friday.

12

yeah the squats and deads are what i do now the way you said. but as far as set # goes i’m very confused i have 1 workout partner and i think that if we do 10X3 we will be in the gym for ever

13

If you pick two main lifts to blast.
30 Minutes = Sets 20 @ 1.5 Minute Rests
7 Minutes = 60 Reps @ 7 Seconds Per Rep

37 Total Minutes

If you pick three main lifts to blast.
45 Minutes = Sets 30 @ 1.5 Minute Rests
10.5 Minutes = 90 Reps @ 7 Seconds Per Rep

55.5 Total Minutes

One partner rests while the other lifts.

14

A set of three reps will take you 15 seconds. Rest for 75 seconds, then repeat.

Each set takes you a minute and a half.

Ten will take you fifteen minutes.

Three big exercises and you’re done in less than an hour.

15

Digity:

Check out BRAWN by Stuart McRobertson, a good book on cycling and intensity.

http://www.amazon.com/Brawn-3rd-Stuart-McRobert/dp/9963916317/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1208898440&sr=1-1