Hitting each body part twice a week.. Routine suggestions?

[UNDERtheRADAR]

Hello all! I am trying to put together a routine that exercises each body part twice a week. I would like Monday/Tuesday to be HEAVY, LESS SETS days and Tuesday/Friday to be LIGHT, MORE SETS days.

-Monday/Thursday: chest, shoulders, upper legs
-Tuesday/Friday: back, biceps+triceps, lower legs
-Wednesday/Sat/Sun: OFF

Any suggestions would be awesome!

[RipStone]

You can try this as a rough template...

Mon: Upper body- strength
Tu: Lower body- hypertrophy
Th: Upper body- hypertrophy
Fri: Lower body- strength

The "strength" workouts are at opposite ends of the week since they are usually more demanding, thus harder to recover from. Also, if you are not used to training a body part 2x a week, make sure you remember to cut down the volume per body part per session. For example, if you used to train chest 1x a week and do 12 sets, now that you are training chest 2x a week you may want to do 6 sets on Mon and 6 sets on Fri.

[jcross485]

My workout looks like this:

Sun: OFF
Mon: Legs, Core (STRENGTH; 4-6 reps)
Tues: Upper (HYPERTROPHY; 10-12 reps)
Wed: OFF
Thurs: Legs, Core (HYPERTROPHY; 10-12 reps)
Fri: Upper (STRENGTH; 4-6 reps)
Sat: OFF

LEGS/CORE:
SLDL (1 warmup set, 3 working sets)
ATG Squat (1 warmup set, 3 working sets)
Leg Press (1 warmup set, 3 working sets)
Hack Squat (1 warmup set, 3 working sets)
Calf Raise (3 working sets)
Decline Crunch w/ Twist (3 working sets)
Cable Crunch (3 working sets)

UPPER:
Decline or Flat Bench Press (BB or DB; 1 warmup set, 3 working sets)
T-Bar Row (1 warmup set, 3 working sets)
Incline Bench Press (BB or DB; 1 warmup set, 3 working sets)
Lat Pulldown (1 warmup set, 3 working sets)
Military Press (BB or DB; 2 working sets)
Upright Row (2 working sets)
Tricep [Skullcrusher or V-Bar Cable Extension or Rope Extension] (2 working sets)
Bicep [DB Hammer Curl or EZBar Curl] (2 working sets)
Shoulder Shurg (DB or BB; 3 working sets)

[UNDERtheRADAR]

Both replies are greatly appreciated. I will try the second one, looks very interesting and has all the exercises I enjoy doing!

[kennny d]

An upper/lower should work great for you here, I run it as well... Its listed under my bodyspace, you can also search the workout journals section there's alot of good upper/lower journals.

[RipStone]

Just to give you another idea, here is a program that myself and CelticFan (another user on here) put together. We both ran it--maybe some movements were slightly different in our respective versions though-- with very good success.

Mon: Upper Body Strength
-BB bench press
-bent over BB rows
-weighted dips
-standing BB overhead press
-pushdowns/ other triceps isolation exercise (2x10)

Tues: Lower Body Strength
-BB full squat
-SLDL
-DB lunges
-abs/traps

week 1: 4x5
week 2: 5x4
week 3: 6x3
week 4: 7x2(plus some singles)
week 5, de-load: 2x4-5

*** work up to work sets with 1-2 warm-up sets

Thurs: Upper Body Hypertrophy
-BB close-grip bench press
-widegrip chins
-low incline DB press
-DB rows
-DB shoulder press
-incline DB curls
-forearms


Fri: Lower Body Hypertrophy
-conventional deadlifts
-BB Bulgarian split squats
-good mornings (weighted hypers)
-calf raises
-abs

week 1: 3x12
week two: 3x10
week three: 3x8
week four: 4x6
week five: 2x12 (deload)

[The Viking]

A question RipStone. At weeks 3-4, is this program meant to flirt (for lack of better word) with overtraining a little before deloading? If you keep up the set range of week 4, with no deloading, it looks like you'll be overtraining.

Thanks for your time.

[RipStone]

A question RipStone. At weeks 3-4, is this program meant to flirt (for lack of better word) with overtraining a little before deloading? If you keep up the set range of week 4, with no deloading, it looks like you'll be overtraining.

Thanks for your time.

Maybe, maybe not. It really depends on the trainee's individual tolerance to workload. Ideally, if you have not been taking lifts to failure for the first 3 weeks (what you should be doing hopefully), then week 4 should have you peaking in peformance in order to set new 1RMs.