In previous posts here and here, I discussed a 2-day split that I ran for a short period of time. I’m currently back to my traditional 3-day A/B routine and have been for several months.
The 2-day split was a great experiment. I was able to gauge my capacity for a much higher frequency and see how I tolerated some extra wear and tear. I soon found out three main points:
- The higher frequency was not kind to my joints. I feel this was partially due to my frequency of performing similar exercises and not switching up the movements enough.
- I should have lowered the volume considerably. I kept my weekly volume total the same for all body parts, but I could have lowered it quite a bit due to the simple fact of increased frequency.
- It’s impractical to train 6 days per week consistently. I love to train, but life can get in the way and will sometimes make it a struggle to get in 6 workouts per week. It adds an extra layer of stress.
It all led me to take a week off to heal up my joints and then start over with my normal 3-day split.
Day 1: Chest/back
Day 2: Shoulders/arms
Day 3: Legs
I’ll normally train on Mondays, Tuesdays, Wednesdays, Fridays, and Saturdays, with Wednesdays and Sundays off. If I happen to train Monday through Friday, I’ll take off the entire weekend. This allows for enough wiggle room for other obligations. These rest days can easily float around as needed.
But the routine above does not allow for me to train everything twice per week.
One idea that I’ve been thinking about lately is a hybrid approach. Still training only five days per week, but hitting each body part twice in that time frame.
Day 1: Upper body
Day 2: Lower Body
Day 3: Off
Day 4: Chest/back
Day 5: Shoulders/arms
Day 6: Legs
This would allow for a solid week of training everything twice while also keeping those two rest days available as needed.
What are your thoughts? Have you tried this before? What’s your experience been like?
Comment below!
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Brad Borland 
I’m working on a very similar split, and trying to keep it to Monday – Friday with the weekend dedicated to shenanigans.
I have cancer, lung and brain, for which I went through brain surgery, radiotherapy and then immunotherapy, the latter to get my immune system to snap to and figure out how to fight the disease itself. It was reading your blog in February that convinced me to get a gym membership and rediscover the mental wellness that shifting bits of metal from A to B can bring.
After 15 years of being a lazy prick, hitting the weights again 4-5 days a week has been mentally and physically transformative. Reading your words was the kick in the pants I needed. Thank you, sir.
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Paul! First, and most importantly, I hope everything is going well with treatment. I know it can be all-consuming and rather stressful. Moving forward can be a challenge and also be a new beginning.
Second, I am humbled and grateful for your message. Thank you for reading! To know that I’ve inspired someone makes me want to connect even more with you guys (and gals!).
I love that you used “shenanigans!” Me too! Sometimes I’ll train 5 days in a row and give myself the weekends off. Sometimes it’s just easier and a little freeing, especially when you have family stuff.
Finally, thank you for posting your comment here. I love getting messages, but when it goes into the comments section, others get to read and get inspired by your words.
Thank you, sir for your story. Please stay in touch with your story. I love to post questions and answers as posts here on the site, so stay in touch and good luck!
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Hey Brad. Would like to see how you lay all the workouts out. This split looks like it would be fun!
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Thanks, Nick. Stay tuned!
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