During the last 4 months I’ve gained close to 20 lbs (most of which is quality muscle), a lot of strength, and for the last 8 weeks (when most of the gains gave occurred) I’ve been training 3x a week on a chest/tris, back/bis, legs split and it’s worked really well.
I now have 5 days available due to being able to train at home (I have a power rack, oly bar and 2x adjustable DBs with a stack of weights, many kettlebells up to 88 lbs, bench with leg ext/ham curl/preacher attachment but at the moment I’m working with a 4-day split, something like:
Day 1: BACK
Chin/pull ups 5x5ish (numbers dropped with increased weight)
DB row 3x10
Bent row 3x10
Day 2: ARMS/SHOULDERS
2xDB military press 3x8-12
Lateral raises 3x8-12
Rear flyes 3x8-12
Close-grip bench 3x8-12
Alternating DB curls 3x8-10
DB shrugs 3x12-15
Day 3: off
Day 4: LEGS
SL DL 4x6
Planning to add leg extensions and ham curls.
Day 5: CHEST
Flat bench 6x6-8
Incline DB press 3x8-12
Decline DB press 3x8-12 (dips cane my right shoulder)
Flyes (flat or incline) 3x8-12 (only exercise that really isolates my pecs)
Day 6: off
Day 7: off
Now, I conventional DL on back day and squat and SL DL on leg day. At the moment I’ve placed those days as far apart as I can in 1 week so I don’t burn out my CNS and lower back.
I’d like to make use of an extra day by just removing a day off (i.e. shortening the cycle and increasing the frequency in a 2 week period) but I’m not quite sure how to go about the lower back/CNS concerns.
My numbers aren’t big by any stretch:
Squat 6x6-8 210lbs
SL deadlift 4x6 230lbs
Conventional DL 6x4 250lbs
That’s a big improvement on where they were.
I know there will be those who say, “If it aint broke, don’t fix it”, but I was doing the 3 day split because my training time was limited. I really want to ramp it up now and include more direct shoulder and arm work along with potentially greater frequency.
Thanks for any comments or assistance. I’d love help with my whole program if possible but it’s not as crucial for me.