I've been looking round at different five day splits that split the legs into quads and hams and was wondering what people think of this one
Monday - quads and calves
Tuesday - chest and bis
Wednesday rest
Thursday - shoulders and tris
Friday - back and hams
Saturday chest and abs
Sunday off
I do chest twice and it is a week point so one day I focus more upper chest
|
Thread: Five day split
-
08-23-2017, 01:03 AM #1
Five day split
-
08-23-2017, 02:16 AM #2
-
08-23-2017, 02:25 AM #3
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338185
You can do quad training (like squats) and posterior chain training (like Romanian deadlifts) on consecutive days. People worry too much about overlap and in practice it doesn't cause any problems especially to more experienced lifters. Yes, a conventional deadlift will affect quads somewhat and glutes are used by both squats and deadlifts but it doesn't matter. I've put one the day before the other lots of times and it's fine.
Why am I telling you this? Well, your main problem is lack of frequency. You ought to train everything at least twice a week. This means a 2 or 3 day cycle that's repeated.
For example:
1. chest / upper back
2. shoulders / posterior chain
3. legs / abs
Bookmarks