Dude, ask anybody who has done layers. Just doing one lift in your day will leave you drained after 3 weeks. There is no way someone should do what you just wrote. Even on high doses of steroids.
Why? What are your goals and how does a full body routine fit that best? How does the original layer system not address those goals? And how does adjusting the layer system for full body address those goals?
Because currently I use a full body split, I can train only 3 days per week. I became a dad 2 months ago. So my sleep is not optimal. I had a skype consultation with CT, and we discuss about training when you only have 3 days per week to train and a poor sleep. We concluded (CT concluded) that a full body will work well, to (at least) keep my muscle and maybe add a bit.
And after talking about this system I just asked myself if it could be used in a fullbody.
Yeah I’m living that dad life too and go back forth between full body or upper lower alternating.
If muscle is your primary goal you could a PPL split, but I find I don’t like having crippling sore legs any more with the kids around. Not fun when you can barely bend over 5 days out of the week.
The problem is not the duration of the sessions, if I train I do it before my day of work, so wake up at 4:45… and if I can sleep 1h more, i do it. So no 5 sessions per week. 3 to maximuuuuum 4 if my boy do all his nights.
You can maintain all of your muscle if you simply do 4 to 6 exercises per session for 2-4 sets x 6-12 reps. You need NOTHING fancy to simply maintain or even gain some muscle.
Yes it is. 3 pull (hams, lats, rhomboid/traps, biceps) and 3 push (quads, chest, shoulders, triceps) each one exercise for 2 preparatory set + 1 to failure or beyond