For example, Friday of Madcow requires Squat, Bench, and Row for 4x5, a triple, and a back off set. Plus BB extensions, BB curls, and dips for 3 sets each. Throw in a light warm up and foam rolling, and this is a 2+ hour workout. This isn’t optimal and limits conditioning possibilities as well.
Give me you’re reasons why it may not be a good idea to split up the 3 day/week program into a 6 day upper/lower split.
Texas Method Example:
S - Lower, Volume
M - Upper, Volume
T - Lower, Light
W - Upper, Light
Th - Lower, Intensity
F- Upper, Intensity
S - OFF[/quote]
The core of the program is the big lifts, so first off the assistance work can be programmed however you want. you can do supersets to make it shorter, or even omit them completely.
As for the main work, the 4x5 sets are just ramping so i would rest as little as possible during those and it really shouldn’t take that long to get up to the triples. i would also omit the light general warm up because the ramped sets should satisfy that purpose after the triple i would do the back off set right away, then start setting up the next exercise