I’ve used this with great success:
Monday–PUll (Back Strength Circuit…5 exercises…mix of vertical pull downs and rows) + biceps (biceps consist of mostly eccentric-less circuits and pairings + One round of Max Rep bicep circuit)
Tuesday–Push (Heavy Lifting (with staggered upper back and rear delts blast strap work) + Max Rep Press circuit + Max Rep tricep circuit
Wednesday—legs (Strength Circuit…5 exercises) + Max Rep lower body Circuit (include a couple of hip dominant and knee flexion exercises) + Sled work for lower body, if I feel I have enough left in the tank
Thursday—neural charge workout (focusing mostly on upper body, but always have a full body olympic lift in the mix)
Friday—Pull (Extended Ramping…High Pull then Low pull then deadlifts then rack pulls from above the knee)…staggered with blast strap and band pull movements for extra back volume+ Bicep strength Circuit (3 exercises) + Max Rep Back circuit + max rep bicep circuit (if I feel I have enough left)
Saturday—Push (Pressing strength circuit…3 exercises (performance suffers for me if I do anymore than 3 exercises) + Tricep Strength Circuit (3 exercises…ALL SINGLE JOINT extension exercises) + Shoulder Isolation Circuit + Chest Isolation Circuit (1-2 times through each Isolation circuit)
Sunday—Legs (Heavy Lifting…Squat from pins, Back squat with chains, Trap Bar Deadlifts, Leg Press and Reverse Hypers) + Max Rep Lower body circuit + lower body sled work if I feel I have enough left
Monday—Neural Charge workout (Focus on mostly on full body and lower body to facilitate recovery from the previous day)
Tuesday—start the cycle over
I recover well from this set up (I do everything possible outside of the gym to help with this), and my performance improves in one capacity or another from week to week.
Hope that helps.
I love the push-pull-legs split. It always works well for me. If I don’t feel I’m recovered enough, I’ll just throw a neural charge workout in there instead of a planned lifting day, but this hasn’t been a problem yet. I’ve been able to keep to this split as planned.
Excellent post synergy!
I was wondering if you could further elaborate on your exercise selection for each day. Which exercises do you do? What are your reps like? Etc. etc.