My Current Bodypart Split and an Update on Changes

It’s that time again when I share what I’m doing regarding training, diet, and other changes. I’m not one to constantly chase the newest training program or diet plan, but I do know when to switch things up and modify a few variables.

As I was getting a bit bored and unmotivated with my current 3-day split (chest/back, shoulders/arms, legs) I knew I needed two things: A short break for my joints and recovery and a new split different enough to elicit real change and stimulation.

After around six days off I started to feel restless and a need to move and train more. That signaled that the break was over. Much needed, but now it was time to get back to work.

Previously, I was performing a 3-day split (above) so I knew I didn’t want to go back to another 3-day split. As I’ve written about before, I tend to draw from three main splits which have worked very well for me over the years:

1. Chest/Back
   Shoulders/Arms
   Calves/Hams/Quads
   
2. Chest/Shoulders/Triceps
   Calves/Hams/Quads
   Back/Biceps
   
3. Chest/Back/Shoulders
   Arms/Calves/Hams/Quads

I decided to go with option 3. This 2-day split is perfect for when you want to get back into the gym after a layoff for several reasons.

• It splits up everything into two days enabling you to quickly get a lot of work done in a short amount of time.
• If you miss a day, it’s not like you’re behind schedule all that much. You’ll be back on the wagon in no time.
• It’s low volume so your recovery won’t be as taxed as coming back and performing a high-volume routine.
• It’s high frequency so your strength and muscle gains come back at a faster clip.
• It’s novel. After training everything on an average of 1.5 times per week, I can easily train everything 3 times per week therefore stimulating my motivation in new ways.

Here’s a rough breakdown of what my workouts look like:

1. Incline barbell press 3 x 10-16
   Flat dumbbell press 3 x 10-16
   Close-grip pull up 3 x as many as possible
   Bent-over barbell row 3 x 10-16
   Dumbbell side lateral raise 3 x 10-20
   Cable rear deltoid pull 3 x 10-20
   Dumbbell shrug 3 x 12
   
2. Lying barbell triceps extension 3 x 10-20
   Standing dumbbell curl 3 x 10-20
   Standing calf raise 3 x 10-16
   Seated calf raise 3 x 10-16
   Seated leg curl 2 x 10-20
   Dumbbell Romanian Deadlift 2 x 12
   Leg extension 2 x 10-20
   Barbell squat 3 x 10-16

This may be temporary or I may go to a hybrid style split. More on that soon. For now, this will work and I will try to squeeze out everything I possibly can from it.

Until next time. Happy lifting!