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Half body split programming
Posted on 10/3/20 at 12:39 pm
Posted on 10/3/20 at 12:39 pm
Until recently I was going to the gym 3x per week and doing total body compound lifts but 3 hours a week was making me feel rushed and left little time for accessories or fun stuff like farmer walks. I like hitting muscles every other day and feel the science supports the 48 hour protein synthesis window.
When I started looking at going 6 days per week and hitting half the body I ran into problems trying to figure out how to split. The main programs I found were upper/lower and push/pull/legs. Upper/lower has the problem of overlap because compound exercises like squats and rows both work the back (overtraining). Push/pull/legs has the problem of going more than 48 hours between stimulus (undertraining).
So I started trying to figure out myself how to split up the body in half without any overlap. I quickly realized you can't really separate biceps from lats and you can't separate chest from triceps. So based on that here's what I came up with:
Split A: Legs, Back, Biceps
Split B: Chest, Triceps, Shoulders
And the program looks like (in no particular order):
Mon/Wed/Fri: Squat, Row, Lat pull-down (and deadlift 1-2 x per week)
Tues/Thurs/Sat: Bench Press, Overhead press, Incline Press
This lets me go 6 days per week with the least amount of overlap. It seems weird at first to have biceps on leg/back day but again, doing compound movements you can't really separate biceps from lats.
I haven't been able to find any info about a split like this. Anyone else ever try this or know what is called? Googling "half-body split" brings up mainly upper/lower or push/pull/legs.
Been doing this for about a week and so far I'm digging lifting every day and having more time in the gym for adding other lifts.
When I started looking at going 6 days per week and hitting half the body I ran into problems trying to figure out how to split. The main programs I found were upper/lower and push/pull/legs. Upper/lower has the problem of overlap because compound exercises like squats and rows both work the back (overtraining). Push/pull/legs has the problem of going more than 48 hours between stimulus (undertraining).
So I started trying to figure out myself how to split up the body in half without any overlap. I quickly realized you can't really separate biceps from lats and you can't separate chest from triceps. So based on that here's what I came up with:
Split A: Legs, Back, Biceps
Split B: Chest, Triceps, Shoulders
And the program looks like (in no particular order):
Mon/Wed/Fri: Squat, Row, Lat pull-down (and deadlift 1-2 x per week)
Tues/Thurs/Sat: Bench Press, Overhead press, Incline Press
This lets me go 6 days per week with the least amount of overlap. It seems weird at first to have biceps on leg/back day but again, doing compound movements you can't really separate biceps from lats.
I haven't been able to find any info about a split like this. Anyone else ever try this or know what is called? Googling "half-body split" brings up mainly upper/lower or push/pull/legs.
Been doing this for about a week and so far I'm digging lifting every day and having more time in the gym for adding other lifts.
Posted on 10/3/20 at 1:10 pm to dbeck
Similar to dc training, Google that and take a look how it's split.
Now don't go try and do dc training 6 days a week lol, that would be a recipe for disaster
Now don't go try and do dc training 6 days a week lol, that would be a recipe for disaster
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