Thoughts on my split

[Blitz-Test]

Day 1: Legs, Abs, Low Intesity Cardio
Day 2: Back, Arms, High Intesity Cardio
Day 3: Chest and Shoulders
Day 4: Arms, Low Intesity Cardio
Day 5: Legs, Arms, High Intesity Cardio

2 Rest Days mixed in some where

Rationale; I have a shoulder injury, I do not think that it is really severe, however I cannot train heavy on either chest or shoulders, just some slow and controlled movements on both. Thus I do no feel like I should be wasting an entire day on each of them, so I moved it into one day. Which I have never done before

I feel both my arms and my legs are lacking and that is why I have chosen to work them twice a week,

I am starting to cut down slighting, not cutting my diet (I am in PCT) however I am adding cardio, 2 days low intesity and 2 days high intesity
The low intesity started today, I just did 20 minutes of 125-135 HR, and the high intesity will be 7-10 minutes of 155-165HR

The low intesity will be increase over the weeks

Week 1: 20/20
Week 2: 20/25
Week 3: 25/25
Week 4: 30/30
Week 5: 30/35
Week 6: 35/35
Week 7: 40/40
Week 8: 40/45
Week 9: 45/45
Week 10: 50/50
Week 11: 55/60
Week 12: 60

On the Monday of week 12, is when i am starting my next cycle, so it should lean me out some before the cycle, where I will be switching my split and cardio, to something more traditional like

Day 1: Legs, Arms
Day 2: Chest, Low Intesity Cardio (continue at 50-60minutes)
Day 3: Back, Abs
Day 4: Shoulders, High Intesity Cardio
Day 5: Legs, Arms

Let me know what you guys think of my current plan

[Ritch]

It`s always a question of preference but I would never train legs one day then back the next. I`ve never tried training arms 3 x`s a week and it seems like alot. It may even hinder your back workouts. And just think of the overall fatigue you will have when it comes to training back after 2 leg workouts and 3 weekly bicep workouts. Overall just think you can bring up one body part in a given time while reducing others. Here I would say pick arms as a priority or legs. Unless you`re in a beginner phase of training I would say it`s possible. So basically think this plan is no good.

On your second split you`re training chest the day after arms. Unless you don`t mind having a bad chest workout, keep it as is. I also don`t see how you can train arms after legs. There can be some type of intensity planining I don`t see in your plan like maybe training arms heavy on a lighter leg day then light arms on a heavy leg day. Also it would be good if you laid out the given rest days to better visualize the overal recuperation of the muslces.

[Blitz-Test]

It`s always a question of preference but I would never train legs one day then back the next. I`ve never tried training arms 3 x`s a week and it seems like alot. It may even hinder your back workouts. And just think of the overall fatigue you will have when it comes to training back after 2 leg workouts and 3 weekly bicep workouts. Overall just think you can bring up one body part in a given time while reducing others. Here I would say pick arms as a priority or legs. Unless you`re in a beginner phase of training I would say it`s possible. So basically think this plan is no good.

On your second split you`re training chest the day after arms. Unless you don`t mind having a bad chest workout, keep it as is. I also don`t see how you can train arms after legs. There can be some type of intensity planining I don`t see in your plan like maybe training arms heavy on a lighter leg day then light arms on a heavy leg day. Also it would be good if you laid out the given rest days to better visualize the overal recuperation of the muslces.


Sorry on the first split that last arm day is not suppose to be there, I must have typed it by accident, also rests days are usually just stuck in depending how I feel, not always 2 at then end not always after arms

[Ritch]

Either way, I still can`t see someone who is advanced saying I`m going to train legs twice a week and arms. If you decide to go with that, back training volume and intensity will need to be lowered, chest and shoulders you`ve already mentioned will be going easy on. With that approach, I`d say it`s possible, but that`s just based on my own ability to recover. You may be different.

[Blitz-Test]

Either way, I still can`t see someone who is advanced saying I`m going to train legs twice a week and arms. If you decide to go with that, back training volume and intensity will need to be lowered, chest and shoulders you`ve already mentioned will be going easy on. With that approach, I`d say it`s possible, but that`s just based on my own ability to recover. You may be different.

How would you set it up when trying to incorporate

2x Hight Intestiy Cardio
2x Low Intesity Cardio
1 Chest/Shoulders
2 Legs
2 Bis
1 Back
1 Tri

[Ritch]

day 1 legs, calves
day 2 chest, shoulders, abs, high cardio
day 3 back, bis, low cardio
day 4 off
day 5 legs, calves, high cardio
day 6 bicep, tricep, abs, low cardio
day 7 off

on day 5 since you`re doing high cardio, I`d make it the easier of the 2 leg workouts, or put the high cardio after day 6. Another way to place the cardio would be in a 1 day on 1 day off scheme but then you`d be in the gym more often. I would still go maintenance for back workouts here.

[O-Train]

day 1 legs, calves
day 2 chest, shoulders, abs, high cardio
day 3 back, bis, low cardio
day 4 off
day 5 legs, calves, high cardio
day 6 bicep, tricep, abs, low cardio
day 7 off

on day 5 since you`re doing high cardio, I`d make it the easier of the 2 leg workouts, or put the high cardio after day 6. Another way to place the cardio would be in a 1 day on 1 day off scheme but then you`d be in the gym more often. I would still go maintenance for back workouts here.

Any leg workout you can do on the same day as high intensity cardio is probably a waste of time.

I would incorporate more muscle groups into the same days. More compound lifts, more intensity, less volume. Maybe cardio on off days.

[Ritch]

^^^ You`re basically talking DC style right? That`s not bad, best suited for people who are able to generate alot of intensity into a given set. Personally would do 6 sets per muscle group 2 sets of 3 exercises. Usually 2 compounds and 1 isolation. So 12 sets per workout then throw in some ancillaries like calves and abs it`s getting up in sets there. But for sure if he were to incorporate more bodyparts, he`ll have to train DC style increasing intensity to reduce even more volume. Another pick your poison issue at hand...

[tex]

how are you gonna build your legs up if you are doing high intensity cardio on the same day? no cardio on leg day...if you have to then do looooooow intensity.....and not right after training legs...later in the day....and why have an easy day and a heavy day? what is the easy day gonna do for you besides waste time and keep you from growing? just my opinion....let us know how it goes.....

[Ritch]

^^^ Because I just don`t think is feasable to have 2 heavy leg days in a week. Personally would never train the entire legs 2 in a week. You could do it but at the expense of other muscles especially back. I was working with what was suggested. And sure, it would be a good idea to do cardio later in the day. Just not sure that someone is going to get to the gym 2 times in a day or do I think it`s necessary. It`s just asking for abandoment of the program. Best case scenerio would be no cardio on leg day, I agree with you on that. Training 5 times a week with 4 cardio sessions to me no matter how you slice it, is ovedoing it.

[O-Train]

^^^ You`re basically talking DC style right? That`s not bad, best suited for people who are able to generate alot of intensity into a given set. Personally would do 6 sets per muscle group 2 sets of 3 exercises. Usually 2 compounds and 1 isolation. So 12 sets per workout then throw in some ancillaries like calves and abs it`s getting up in sets there. But for sure if he were to incorporate more bodyparts, he`ll have to train DC style increasing intensity to reduce even more volume. Another pick your poison issue at hand...

Maybe similar to DC, but it could be anything. High intensity doesn't have to incorporate rest-pause sets or extreme stretching. I just find that in general intensity>volume. Although he never really mentioned volume. I just assumed the way things were split the program was focused more around volume.

Really though I don't know anything about the guy so it's impossible to give decent advice.

[tex]

if you want to train with maximum frequency then switch to dc......all heavy days...all gains.....and then you have shitload of time for cardio cuz youre only training 3 days a week!! its a win win!!!!!!! haha