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  1. #1
    Registered User StillbornSoul's Avatar
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    Feedback on my new routine split.

    I wanted to do something similar to a 6 day PPL but thought it'd be nice to break it up a little differently. So I made what I'm gonna call a HLV split (Horizontal, Vertical, Legs.) I'm sure it's been done before, but I haven't seen it.

    I figure I would have more juice if I split bench up from overhead press, as well as chins and rows. My only concern is A. overall balance and B. How the frequency of these groups might postively benefit MPS vs how it will adversely affect recovery since I will be pressing 4 days a week and pulling 4 days plus deadlifts for a technical fifth.



    Likely running this V-->L-->H order.


    The "Primary" lifts will flip between day A and day B of the week. So Horizontal day A for instance, is bench 5X5 followed by Pendlay rows 3X5. On day B It will begin Pendlay rows 5X5 followed by Bench 3X5. The exception is Deadlifts/RDLs will never precede Squats. Any other variations between day A and day B will be noted as they come:


    **Horizontal**

    Primary
    1. Bench 5X5
    2. Pendlay rows 3X5

    Auxiliary
    3. Incline DB bench 3X8-12
    4. Unilateral DB rows 3X8-12

    5A [Day A. Only] Chest dips 3X8-10
    5B [Day B. Only] BoR 3X8-10

    Tertiary A.
    6. BB biceps curls 3X5
    7. Chest flies [Tabatas finisher]

    Tertiary B.
    6. Hammer curls 4X8-12
    7. Reverse flies OR Cable rows [Tabatas finisher]

    **Vertical**

    Primary:
    1. Press 5X5
    2. Chins 3X5

    Auxiliary:
    3. Db press 3X8-12
    4. Pull-ups 3X8-12
    5. Shrugs 3X8-12

    Tertiary A.
    6. Side lateral raise [Tabatas finisher]
    7. Straight-arm pulldowns 3X10-12
    8. Face-pulls 4X12-15

    Tertiary B.
    6. DB hip hugger 3x8-10
    7. Cable pull-downs 3X10-12
    8. Face-pulls [Tabatas finisher]

    **Legs**

    Primary
    1. Low-bar Squat 5X5

    2A. [Day A only] Deadlift (1x5, 1x1) -OR- (3X3)
    2B. [Day 2 only] RDL's 3X8-10

    Auxiliary
    3. Front squat OR Belt Squat 3X8-12

    4A. [Day A only] Glute-ham raise 3X8-12
    4B. [Day B only] BB Glute Bridge 3X5-8

    5. Leg press 3X8-12

    Tertiary
    6. Calf raises 4X8-15
    7. Abs [Tabatas finisher]
    Last edited by StillbornSoul; 12-05-2019 at 07:36 AM.
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  2. #2
    Registered User Filmbuff81's Avatar
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    Filmbuff81 is offline
    Why don’t you just do an upper lower split then 6x , a week then?

    Also unless you need to be pressing and pulling 4x a week I’m not sure it’s the most ideal way.

    2-3x frequency is about as much as you need and after that benefits don’t seem that great and sometimes degrade.

    Also you have so many exercises going I don’t understand how you could think you’ll have more “juice” from this workout vs a traditional PPL?

    If anything your bizarro split would lead to greater fatigue.
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