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  1. #1
    Regular Poster GoHard703's Avatar
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    Default FullBody Old School Split

    I've been on a 5 day split for about 10 weeks now with decent results, but i wanted to try something new. I came across these "old school" workouts, and really fell in love with the set up of the intermidiate version of it. I'm thinking on doing a week on, week off, 1 week 5 day split (my own routine) and next week this full body 3 day split. thoughts?

    Monday

    Exercise Sets Reps
    Squat 3 6-15
    Bench Press 3 6-10
    Pull Up or Lat Pull Down 3 6-12
    Leg Curl 3 8-15
    Upright Row 2 6-10
    Skullcrusher 2 6-10
    Barbell Curl 2 6-12
    Barbell Shrug 2 8-15
    Ab Exercise 2 10-25

    Wednesday

    Exercise Sets Reps
    Deadlift 3* 5-10
    Leg Extension 3 8-15
    Dumbbell Bench Press 3 6-10
    Seated Barbell Press 3 6-10
    Seated Calf Raise 2 10-20
    Cable Tricep Extension 2 6-12
    Concentration Curl 2 6-12
    Rear Lateral 2 8-15
    Ab Exercise 2 10-25


    Friday

    Exercise Sets Reps
    Leg Press 3 10-20
    Barbell Row 3 6-10
    Romanian Deadlift 2 6-10
    Incline Bench Press 3 6-10
    Side Lateral 2 8-15
    Close Grip Bench Press 3 6-10
    Pinwheel Curl 2 6-12
    Dumbbell Shrug 2 8-15
    Ab Exercise 2 10-25
    Current Lifts: Bench 325, Squat 390, Deadlift 465.
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  2. #2
    Moderator Scrutiny's Avatar
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    Default

    I don't understand why you would want to have a week on, and then a week off?
    I can't see your plan getting far - one week an intense 5 day split and the very next week hitting all the muscles through a fullbody split.

    My advice would be to do one.
    Fullbody split looks OK.
    Consistency is the key

 

 

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