I’ve basically been doing this split over 5 days a week for the past year. One difference is that I’ve moved away from 5x5 and onto a more complex “mesocyclone” designed around 16-week powerlifting cycles.
My usual week is:
Monday: Deadlift and accessories (rack pulls, stiff legs, ab work, etc.)
Tuesday: Bench press and accessories (incline db press, flyes, try work, pullups etc.)
Wednesday: Squat and accessories (usually not much, ab work, calves, leg press and curls, etc.)
Thursday: OHP and Pendlay rows and accessories (pullups, curls, cable rows etc.)
Friday: Sprints or Spin bike intervals
In the summer I bike to work so I’m also doing an hour of moderate cardio 5x/wk. In winter I add a cardio day on the weekend and one or two after work during the week.
The reason I do it like this is because I work out over my lunch break so I only have about 50 minutes a day, and I can get 3 mins rest between sets of the main lift, of which I usually do about 5. So I really only have time for one main lift a day instead of dead/bp/squat and press/squat/row like in 5x5. Also after a few years training I was stalling out with 5x5.
Over the last year I’ve taken my lifts up about 20% across the board and gained about 10 pounds of muscle.
Depending on the week I feeel like this is a sustainable routine but if I don’t get enough sleep it can start to take its toll, I’ll take a week off here and there if it gets too rough. I’m 33 with 2 year old twin girls so I’m not a spring chicken anymore, hah.
Anyways hope my story helps, this is my first post although I’ve been a lurker for a while.