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Half body split programming

Posted on 10/3/20 at 12:39 pm
Posted by dbeck
Member since Nov 2014
29454 posts
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.
Posted by lsu777
Lake Charles
Member since Jan 2004
37901 posts
Posted on 10/3/20 at 1:10 pm to
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
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