To preface, this is my first serious step into designing my own plan and I'm looking for some fine-tuning.
I've got quite bit of time on my hands and I want to maximize gym-time. There's pretty much only one day a week that I can't make it into the gym twice-a-day. I just finished Waterbury's 'Get Even Bigger' high-freq training and I really liked getting into the gym twice a day and I made some very consistent gains. My thought in switching from full-body workouts is to get more overall time in the gym.
I'm 6'0 and 180lbs, bf is 18.3% (from my Omron scale - not so reliable I think). My diet is very controlled (I use the Livestrong.com food-tracker) and eat 3,500 Cal on rest days and between 3,800-4,000 on training days. I get 7-8 hours of sleep every night (I take a 30 min nap midday when I only had 7 hours of sleep the night before).
I came up with this four-day training plan (for the most part, I'm using the recommended exercises come from Bret Contreras' Inside the Muscles articles):
Workout 1: Back
Workout 2: Quads/calves (squat-heavy)
Workout 1: Shoulders
Workout 2: Arms
Workout 1: Hamstrings/Posterior chain (DL-heavy)
Workout 1: Chest
I split up chest and hamstrings to leave a day in between shoulders/chest and the leg days.
I'm a little concerned that I might start to burn out, should I just add a rest day if that happens? Any faults with how I paired body parts/anything too close together? What would you do differently if you had a lot of time on your hands?
Thanks in advance!