Workout routine recommendation for busy guy

Training
1

I’ve been lifting for 10+ years but as I’ve gotten older (35y old), have had children and - since recently - not being a 100% remote worker anymore, I find it increasingly difficult to go to the gym 5-6x a week.

I can workout at a fully equipped gym on weekends and 2 other days in the week. I also have a very basic home gym (adjustable bench & heavy ironmaster dumbbells).

How would you structure the workouts in this case? Here is what I thought about:

Mon - Off
Tue - Pull
Wed - Push (home)
Thu - Legs
Fri - Off
Sat - Upper
Sun - Legs

2

For what goal?

3

Muscle & stremgth gain. Although I Think im very close to natural limits after all those years. So maybe maintenance would be a better wording

4

Definitely not necessary

2 Likes
5

Full body

Full body

Full body

Mobility, LISS, Biceps, Triceps, etc- small muscle groups, if needed, on one or more off days.

2 Likes
6

Consider 531 - it’s four days a week.

7

I worked out 4 days a week in my 40’s when the sole objective was competing every year in the Masters Nationals bodybuilding contest.

1 Like
8

Do you actually want to do legs twice a week?

9

I dont mind. Why not?

10

No major reason. You just don’t have to, and you’re trying to limit gym commitment - that’s one I’d personally take away because I’m wussy.

There’s nothing at all wrong with your planned split - it’s definitely gained popularity over the years. I think Layne Norton was the first one I saw really touting it, and he seems to have done alright for himself.

11

Brian Alsruhe has a 30 workouts in 30 minutes resource that I really like

1 Like
12

What is your height, weight, bf?

13

75kg, 175cm manlet

1 rep max:

135kg bench
170kg squat
210kg deadlift