T Nation

How Do You Design a Split...

How do you design a split that hits every body part twice in a week?

The only 2 things I can think of is doing:

1push 2pull 3legs 4push 5pull 6legs 7off.

I’m not sure, but that seems like it would be a bit much. I guess one could do an 8 day rotation and add an off day between the first and 2nd cycle.

The other thing I can think of is

1push 2pull 3legs 4off 5push+some legs 6pull+some legs 7off

Where push is chest, anterior delts, and tris
Pull is back, shoulders, and bis/forearms
and legs is calves/hammies/quads and abs.

I’m just curious how someone would design a split to hit every body part 2x in a week.

Most are better off doing a traditional 5 way but hitting one body part twice. Every 6 weeks or so you change which body part gets hit twice. Inferior bodyparts get more attention.

That makes sense.

I think I’m going to make the leap over to that to stop potential overuse.