Hey guys, I’m looking to switch up my training a bit and go into full body work. So far I have mapped out a training cycle and was hoping anyone with similar type of splits can help me out!
days 3 and 4 rep ranges would drop to the range of 4 sets of 6 reps for each workout, with the axillary work at the end coming up to about 3 sets of 8 to 10.
And this is why people chit on FB training. People set it up like they don’t want to recover.
1 on 1.5-2 off makes this much more reasonable If you absolutely have to be in the gym 3-4 times a week, why not do conditioning work with some light prehab type stuff or abs on non weight days?
I’m not the programming guru, but the very first thing that did not make sense to me is 7x2 for curls and skull crushers. I am not sure what even the point of that is. I would advise against even putting these exercises in your training and just hit your big stuff harder.
Also, lower your high pulls set count and program them before your deadlift. I would personally front squat THEN bench and then treat my overhead press as an accessory. Throw out calf raises completely and ONLY keep hip adduction if it is treated as a remedial movement for fixing an imbalance.
You have 32 SETS on day 1 and 39 SETS on day 2!!! I am not sure how you could even have much intensity in your lifting with that amount. If you want to train four days a week, I would aim for about 15-20 sets per session. The bulk of that should be your main lifts.
I 'll stop there, I could go on. I would completely re-write this program. Hopefully, those are some tips you can use-- be it right or wrong.
giograves, i am definitely willing to make this an eod routine, i was merely throwing something together to see if the general consensus/ those experienced with this type of lifting agreed. I will get rid of the auxiliary work, as that is not very important to me as much as gains in strength and overall athletic ability. Is there anything you would change up workout or intensity wise? Do you agree with changing the rep ranges when performing workouts 1 and 2 on training days 3 and 4? thanks again
IMO, trying to find the perfect rep range is secondary to progression. There are certain lifts where you progress better on lower reps and maybe some on higher reps. Maybe some movments hurt like hell low rep but are fine higher rep ( squats for me). Especially when it comes to FB, varying intensity is essential.
Since you are more focused on strength, when you stall on the big lifts either have more rest in between training days or drop the “fluff” and see if the lifts go up.
I’m running a 2 day push/pull split with 2 days rest between workouts ( sometimes 3 ). Don’t claim to be an expert programmer, but since your asking here’s mine: