I’ve had nothing to do today which has allowed me to embrace my overthinking. I know it’s bad, but in many ways I enjoy it. I can also type my thoughts out here even if no one reads them so I have them noted to refer back to.
I originally wanted to stay on a heavily Modified Push/Pull type split because I’ve always enjoyed no dedicated leg days and being able to do each Press and Back exercise fresh-ish. I looked at a lot of Upper/Lower splits and whilst they seem to be the most commonly used, I just can’t see myself enjoying days just hammering away on my lower body.
I also loved squats and hinges on opposite days meaning I could do RDLs fresh. I will for the first time be programming RDLs after Squats. I haven’t done this before.
I jumped through probably 2-3 dozen different 4-day training splits from ULUL, PHUL, and Modified Hatfield/PushPulls, all the way to ones that had dedicated arm days. I kind of mixed them all up and landed on something a bit more personal to me that is a mixture of all of them. It will allow me to train Monday, Wednesday, Friday, and Saturday with exceptionally minimal overlap and if I for some reason need to miss a day/reorganize, it will have no effect on the program itself.
So here we go. There will be one main movement each day with 4 sets (except deadlift only 3) but different progression protocols and rep ranges will be utilized. Secondary exercises will be rotated out intermittently to avoid adaption, stave off plateaus, and keep it enjoyable. When and what I change the variation to will mostly be auto-regulatory, usually happening every 4-6weeks. This may very well lineup with the times I feel like a deload is neccessary. Most of the variations will stay at the same rep range, although they may change based on the variation used (such as isolation movements going up to 15 reps). Exercises are not necessarily listed in the order I will always do them.
Squats - 4 sets
RDLs - 3x8-10
Cable row variation - 3x8-12
Quad dominant variation - 3x-8-15
Random abs if I have time
Bench Press - 4 sets
Pressing variation - 3x8-10
Chin up variation - 4 sets (own progression protocol)
Biceps exercise - 3x8-12
Triceps variation - 3x8-12
Fly variation if time allows/feel good
Trap Bar Deadlift - 3 sets
Quad dominant variation - 3x8-15
One-arm row variation - 3x8-12
Leg Curl - 3x10-15
Leg Extensions - 3x10-15
Overhead Press - 4 sets
Pressing variation - 3-4x8-10
Pulldown variation - 3x8-10
Lateral raises - 3x12
Biceps variation - 3x8-12
Triceps variation - 3x8-12
This isn’t conclusive and is subject to change based on how I feel/how it goes. I have never done much single-leg stuff so hope to work that into the upper days at some point. The current leg stuff is there as placeholders. I have only ever done the main lifts for legs, so anything will work well for me at this point.
Face pulls and band pulls will happen regularly as will rotator cuff work.
Ab work will be added in when time allows.
I added a triceps variation to Wednesdays Upper but it’s unlikely i’ll do it. I find my triceps develop fast and if I push it with the volume my elbows flare, especially with overhead stuff. Development hasn’t slowed down only doing one isolation for them but it’s nice to know I can easily add back more volume back in if I feel like it.
4-5mile dog walks happen every other day
1 hour of football coaching every Tuesday evening
I believe this program will give me the flexibility I want in both the workouts themselves and for when life gets in the way.