T Nation

A/B Split with A/B Weeks

Won’t be a new idea, just looking for some thoughts/criticisms.

Basic idea -
Perform a full body ‘relative strength’ A/B split using set/rep protocols like 6x2, 3x3, 5x3, 3x5 etc. for two sessions of each different day. This may take a week (4 sessions per week) or up to two weeks (2 sessions per week). One to two exercises per body part per day, near all compound exercises. Make use of supersets.

e.g:
A
Front squats 5-8x2
Dumbbell bench 3-4x5
Row 3-4x5
One additional compound exercise for push/pull/lower depending on goals 2x8-10
One isolation exercise depending on goals 2x8-10

B
RDL 3-4x5
Bench variation 5-8x2
Vertical pull 3-4x3
One additional compound exercise for push/pull/lower depending on goals 2x8-10
One isolation exercise depending on goals 2x8-10

After this is completed perform an upper/lower split A/B routine again for two sessions of each different day. Use higher volume protocols like 5x10 for up to two exercises per day, plus additional auxiliary compound lifts and/or isolation exercises for lower volume protocols like 2x10. Again make use of supersets.

eg:
A
Squat 5x10
SLDL 2x8-10
Calf work 2x12+
Abs

B
Incline bench 5x10
Lat pulldown 5x10
Tri or bi work 2x8-10
Shrugs 2x12+

Repeat all.

I’ve enjoyed doing an A/B split like the first one recently, been short on training time. I’d like to keep those sessions and alternate them with something a little more size focussed.