Author Topic: Need a workout routine designed to train each bodypart twice a week... (Read 26727 times)

Rickyboy · « **on:** July 31, 2018, 01:03:33 PM »

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

IroNat · « **Reply #1 on:** July 31, 2018, 02:57:51 PM »

Quote from: Rickyboy on July 31, 2018, 01:03:33 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

oldtimer1 · « **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 · « **Reply #3 on:** November 29, 2018, 12:53:45 PM »

Quote from: IroNat on July 31, 2018, 02:57:51 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 · « **Reply #4 on:** November 29, 2018, 04:40:15 PM »

Quote from: Rickyboy on November 29, 2018, 12:53:45 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 · « **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 · « **Reply #6 on:** November 30, 2018, 12:30:59 PM »

Just do full body 2 or 3 days a week before you specialize.

Rickyboy · « **Reply #7 on:** December 04, 2018, 12:41:52 PM »

Quote from: AbrahamG 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

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

keanu · « **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 · « **Reply #9 on:** December 10, 2018, 06:51:13 PM »

Quote from: Rickyboy on December 04, 2018, 12:41:52 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 · « **Reply #10 on:** December 11, 2018, 12:48:38 PM »

Quote from: keanu 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.

Ok thanks

fista34 · « **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 · « **Reply #12 on:** February 12, 2019, 03:53:15 AM »

Quote from: fista34 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.

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 · « **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 · « **Reply #14 on:** November 12, 2019, 06:26:57 AM »

Quote from: fista34 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.

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 !