Input For Split

I’ve been lifting full body workouts in a 4 day cycle for about 4 weeks now. The current cycle is Strength, Conditioning, rest, recovery and running. I currently train for strength. I use bench press, heavy weighted chinups/pullups, Snatch pulls, Dumbell snatch, sandbag cleans, front squat etc. I love to mix in some bodyweight movements as well.

When I go back to school in a couple of weeks I’m not going to have time to put in 2 sessions a day, especially with sports after school. This means I will cut out seperate conditioning workouts also.

A split routine is a good alternative for me. Unfortunately I’m not sure how frequently and how hard to train each muscle group. The workouts must be short (under 30 minutes preferred) and I’ll probably have to do them at around 5 A.M.

I’d like to shift focus to isolation movements as well as the fullbody movements. I currently do no isolation lifts (no curls or tricep extensions or shrugs).

Any tips or advice for using split routines is welcome. I just need a general idea of what tends to work for most people. I can tweak everything from then on. I just need a foundation to built off of.

Thanks for your help, and I hope I didn’t come off as too much of a douche. If that’s the case, flame on.

Here are two links to Charles Staley programs. They might give you some idea of how to proceed.

Thanks, This is exactly what I was looking for.

You’re welcome.