Author Topic: Need a workout routine designed to train each bodypart twice a week...  (Read 16405 times)

Rickyboy

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I want to train each bodypart twice a week over 7 days. 4 sessions a week.

IroNat

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I want to train each bodypart twice a week over 7 days. 4 sessions a week.

Push/pull split

Upper/lower body split

M, TR - Push or Upper

T,F - Pull or Lower

W, Sat, Sun = rest days


oldtimer1

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #2 on: October 07, 2018, 07:07:32 PM »
Monday: Legs, chest and Triceps
Tuesday: Back, delts and biceps
Wednesday: Off
Thursday: Legs, Chest and Triceps
Friday: Back, Delts and biceps
Saturday: Off
Sunday: Off

Mike Mentzer used this split at one time. Chris Dickerson too at one time. Bill Grant used to train four days a week. Not sure how he did his split though. Mike Mentzer started off using whole body routines for three days a week. He won the Mr. America using this. He then went to the split I described above. After this he used a Mr. Florida Frank Calta inspired rotation for recuperation split. It went like this.

Monday: Legs, chest and tricep
Tuesday: Off
Wednesday: Back, Delt and bicep
Thursday: Off
Friday: Legs, Chest and Tricep
Saturday and Sunday off

Next week he did this.
Monday: Back, Delt and bicep
Tuesday: Off
Wednesday: Leg, Chest and triceps
Thursday: Off
Friday Back, Delt and bicep
Saturday and Sunday off

Mike didn't care about the days of the week. If he took an extra day off he just continued where he left off. The workouts he suggested were optimal when he retired is something he never did in his competitive life.

Rickyboy

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #3 on: November 29, 2018, 12:53:45 PM »
Push/pull split

Upper/lower body split

M, TR - Push or Upper

T,F - Pull or Lower

W, Sat, Sun = rest days



Ok can you detail sample exercises for me please? Will be training Mon Tue Thu Sun

IroNat

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #4 on: November 29, 2018, 04:40:15 PM »
Ok can you detail sample exercises for me please? Will be training Mon Tue Thu Sun


Your original post was in July.

Now it is almost December.

I'll post a detailed workout in March 2019.

AbrahamG

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #5 on: November 29, 2018, 05:27:02 PM »
For fuck sakes.  Push, Pull, Legs
Mon-Push
Tues-Pull
Wed-Legs
Thurs-Push
Fri-Pull
Sat-Legs
Sun-Rest

Humble Narcissist

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #6 on: November 30, 2018, 12:30:59 PM »
Just do full body 2 or 3 days a week before you specialize.

Rickyboy

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #7 on: December 04, 2018, 12:41:52 PM »
For fuck sakes.  Push, Pull, Legs
Mon-Push
Tues-Pull
Wed-Legs
Thurs-Push
Fri-Pull
Sat-Legs
Sun-Rest

FFS.....I can only train 4 times a week......

keanu

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #8 on: December 05, 2018, 12:51:38 AM »
Do an 8 or 9 day split where everything is hit twice. Forget trying to fit everything in a calendar week. It really doesn't matter.

AbrahamG

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #9 on: December 10, 2018, 06:51:13 PM »
FFS.....I can only train 4 times a week......

Go to planet fitness twice a week and go through their 30 minute full body circuit work out.  HTH.

Rickyboy

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #10 on: December 11, 2018, 12:48:38 PM »
Do an 8 or 9 day split where everything is hit twice. Forget trying to fit everything in a calendar week. It really doesn't matter.

Ok thanks

fista34

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #11 on: February 12, 2019, 02:19:12 AM »
The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.

Humble Narcissist

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #12 on: February 12, 2019, 03:53:15 AM »
The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.
Proper diet?  Just eat enough calories to not get fat.  If you are only training once or twice a week you won't overtrain.

rayshow

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #13 on: November 12, 2019, 06:18:43 AM »
To plan your fitness routine effectively, I really think you need two apps to do this. No one app does both exceptionally well. Myfitnesspal is excellent for tracking calorie intakes, Gym Life does an awesome job of tracking workouts

ponal

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #14 on: November 12, 2019, 06:26:57 AM »
The training each muscle group with a twice per week work out frequency continue there's are vary important points that needs to be made first. the proper diet rest and supplementation it is possible to get when training each muscle group twice per week how many weight who have had experience with training body part twice per week. The training muscle group twice per week can match or surpass the results you can get from conventional one day a week routines. It is all about how you incorporate twice per week training into your routine so it work.
well you have to look at the guys who did this in the Golden era..most have fucked Joints. Then Comes in the argument but wait..have a light & heavy day. Always an argument regardless how you Train. It boils down to the individual. Most of These routines that the old School guys like Arnold did were too much in my opinion. Of Course Arnold was not in the gym as much as he wrote in his books. take it with a pinch of salt !

IroNat

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #15 on: November 12, 2019, 07:07:24 AM »
Sorry, been busy.  Will post my recommended routine mid 2020.

ponal

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #16 on: November 12, 2019, 07:45:25 AM »
Sorry, been busy.  Will post my recommended routine mid 2020.
can you Show the proof of the Pudding ?

Humble Narcissist

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #17 on: November 12, 2019, 12:20:34 PM »
Sorry, been busy.  Will post my recommended routine mid 2020.
:D

funk51

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #18 on: November 19, 2019, 09:51:42 AM »
 ;D it was good enough for reg.
F

Humble Narcissist

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #19 on: November 19, 2019, 12:09:46 PM »
Damn, look at Pearl! :o

testiFy

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Re: Need a workout routine designed to train each bodypart twice a week...
« Reply #20 on: January 05, 2020, 01:55:21 PM »
I do this OP

M: Push (chest shoulders triceps)
T: Pull (back rear delts biceps)
W: Legs
R: Off
F: Chest / Back
Sat: Arms / Quads / Calves
Sun: Off