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Author Topic: Need a workout routine designed to train each bodypart twice a week...  (Read 2156 times)
Rickyboy
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« on: July 31, 2018, 12:03:33 PM »

I want to train each bodypart twice a week over 7 days. 4 sessions a week.
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IroNat
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« Reply #1 on: July 31, 2018, 01:57:51 PM »

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

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oldtimer1
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« Reply #2 on: October 07, 2018, 06:07:32 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.
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Rickyboy
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« 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
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IroNat
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« 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.
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AbrahamG
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« 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
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Humble Narcissist
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« Reply #6 on: November 30, 2018, 12:30:59 PM »

Just do full body 2 or 3 days a week before you specialize.
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Rickyboy
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« 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......
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keanu
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« 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.
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AbrahamG
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« 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.
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Rickyboy
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« 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
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