T Nation

How Can I Split This Routine?


#1

Or should I split it?

Squats 5x5 (Deads 5x5 every other w/o)
B/Press 5x5
Rows 5x5
Dips 5x5

Presently I do this Mon/Wed/Fri
If I'm tired I do a light w/out
I pick 1 exercise and do 10x3
Each exercise performed 1 short of failure
If I feel a little overloaded I take an extra day off in between

So please tell me the good or bad or better way!!!

Thanks,Rob.


#2

Mon.
Squats 5x5 (Deads 5x5 every other w/o)
B/Press 5x5
Rows 5x5
Dips 5x5

Wed.
Romanian DL 5x5
Military Press 5x5
Chin 5x5

Fri.
Squats 5x5* (Deads 5x5 every other w/o)
B/Press 5x5*
Rows 5x5*
Dips 5x5*

*Do same workout Mon&Fri but swich the manner in which you complete the 5x5...

Method 1) Start light, work up to a 5rm on last set only.

Method 2)Warm-up and do 5x5 with a top weight. Use one or the other method for Monday and the other on Friday.


#3

Derek, that is very interesting, thanks for the exellent reply!
Rob.


#4

Rob,
As always, it would help if we knew a little more. Your current condition, years of experience training, and your goals. Recommending a training split without this is like selling a "one size fits all" suit.

Ironheart


#5

Or maybe he wanted a quick, simple idea of how to set up a balanced training program. I could be wrong...


#6

Derek,I could not have said it better!
Rob

PS:Derek, I got this suggestion from another forum, What do you think?

Squats 5x5 (Deads 5x5 every other w/o)
B/Press 5x5 (Dips 5x5 every other w/o)
Rows 5x5 (Chins 5x5 every other w/o)

10x3 on one exercise per bodypart on one day.

M/W/F

I am only doing compound exercises from now on. At 45,180lb and 19% bodyfat my goal is to reach 200lbs and trim up and stay there. I eat well and love the full body workout scheme.