Metal85
MuscleChemistry Registered Member
Half Body split
1/ Upper/Lower.
or
2/ Legs Back Biceps/Chest Shoulders Triceps.
I shall write a basic format based on option 2 to which one can build their own routine
1.
Vertical Pull 1
Horizontal Pull 1
Power Lift 1
Bicep Isolation
*Optional Extra Leg Work
2.
Horizontal Push 1
Vertical Push 1
Chest Isolation 1
Deltoid Compound 1
Tricep Isolation
3.
Vertical Pull 2
Horizontal Pull 2
Power Lift 2
Bicep Isolation
*Optional Extra Leg Work
4.
Horizontal Push 2
Vertical Push 2
Chest Isolation 2
Deltoid Compound 2
Tricep Isolation
I shall write some specific exercises per movement.
Vertical Pull (Back):
Wide Grip Chins
Close Grip Chins
Rack Chins
Pulldowns and their variations.
Horizontal Pull (Back)
Bent Over Barbell Rows
Bent over Dumbbell Rows
T-Bar Rows
Any Machine Row
Kroc Rows
Horizontal Push (Chest)
Flat Bench Press
Decline Bench Press
Incline Bench Press
Dumbbell Press (flat, decline or incline)
Any Machine based Chest Press
Vertical Push (Chest)
Chest Dips
Any Machine assisted Dip Station
Deltoid Compound
Upright Row
Military Press
Overhead Pressing (dumbbells)
Any Machine Based Overhead Pressing
Chest Isolation
Pec Deck
Dumbbell Flys
Standing Cable Flys
Any Machine Based Fly Variation
Power Moves
Barbell Deadlift
Trap Bar Deadlift
Sumo Deadlift
Romanian Deadlift
Rack Deadlift
Squats
Power Cleans
Bicep/Tricep Isolation
Barbell Curls
Dumbbell Curls (and variations)
Concentration Curls
Preacher Curls
Skullcrushers
Close grip Bench Press
Tricep Pushdowns
Close Grip Pushups
How to schedule the workouts.
Two options.
1/ If you can handle the workload perform all four workouts per week
Day 1: WO 1
Day 2: WO 2
Day 3: Off
Day 4: WO 3
Day 5: Off
Day 6: WO 4
Day 7: Off
2/ The option that may better suit many and which I would recommend one begin with.
Train 3 times per week on alternating days either
Mon/Wed/Fri or Tue/Thur/Sat or Wed/Fri/Sun
Work through the workouts 1>2>3>4>1>2.. etc
This way each split is performed once every 4-5 days.
Week 1 A/B/A
Week 2 B/A/B etc..
Set and Rep schemes
I'm not going to give any hard and fast rules here, there are already routines on the forum that do. I will offer some suggestions.
For horizontal/vertical pushing/pulling and deltoid work I would suggest 2-5 sets of 5-12 reps. If you choose low reps use sets higher in the range, if you choose high reps select a lower amount of sets, examples?
5x5
3x8
2x12
I'm sure you get the idea.
For chest isolations and bicep and tricep isolation work I recommend 2-3 sets of 8-12 reps reps
For the Power Lifts I would suggest 3-5 sets of 3-6 reps.
*Leg Work
I use a routine based around these principles myself and have chosen for my power moves squat and trap bar deadlift which I find ample work for legs. However if your choice of power move leaves you feeling like your legs require more work, than add in a set or two of leg press, lunges or ham work into workout 1 and 3 (Leg Back Bicep day)
If this type of routine interests you, feel very welcome to put together a routine with the above guidelines in mind and will be happy to comment on it.
1/ Upper/Lower.
or
2/ Legs Back Biceps/Chest Shoulders Triceps.
I shall write a basic format based on option 2 to which one can build their own routine
1.
Vertical Pull 1
Horizontal Pull 1
Power Lift 1
Bicep Isolation
*Optional Extra Leg Work
2.
Horizontal Push 1
Vertical Push 1
Chest Isolation 1
Deltoid Compound 1
Tricep Isolation
3.
Vertical Pull 2
Horizontal Pull 2
Power Lift 2
Bicep Isolation
*Optional Extra Leg Work
4.
Horizontal Push 2
Vertical Push 2
Chest Isolation 2
Deltoid Compound 2
Tricep Isolation
I shall write some specific exercises per movement.
Vertical Pull (Back):
Wide Grip Chins
Close Grip Chins
Rack Chins
Pulldowns and their variations.
Horizontal Pull (Back)
Bent Over Barbell Rows
Bent over Dumbbell Rows
T-Bar Rows
Any Machine Row
Kroc Rows
Horizontal Push (Chest)
Flat Bench Press
Decline Bench Press
Incline Bench Press
Dumbbell Press (flat, decline or incline)
Any Machine based Chest Press
Vertical Push (Chest)
Chest Dips
Any Machine assisted Dip Station
Deltoid Compound
Upright Row
Military Press
Overhead Pressing (dumbbells)
Any Machine Based Overhead Pressing
Chest Isolation
Pec Deck
Dumbbell Flys
Standing Cable Flys
Any Machine Based Fly Variation
Power Moves
Barbell Deadlift
Trap Bar Deadlift
Sumo Deadlift
Romanian Deadlift
Rack Deadlift
Squats
Power Cleans
Bicep/Tricep Isolation
Barbell Curls
Dumbbell Curls (and variations)
Concentration Curls
Preacher Curls
Skullcrushers
Close grip Bench Press
Tricep Pushdowns
Close Grip Pushups
How to schedule the workouts.
Two options.
1/ If you can handle the workload perform all four workouts per week
Day 1: WO 1
Day 2: WO 2
Day 3: Off
Day 4: WO 3
Day 5: Off
Day 6: WO 4
Day 7: Off
2/ The option that may better suit many and which I would recommend one begin with.
Train 3 times per week on alternating days either
Mon/Wed/Fri or Tue/Thur/Sat or Wed/Fri/Sun
Work through the workouts 1>2>3>4>1>2.. etc
This way each split is performed once every 4-5 days.
Week 1 A/B/A
Week 2 B/A/B etc..
Set and Rep schemes
I'm not going to give any hard and fast rules here, there are already routines on the forum that do. I will offer some suggestions.
For horizontal/vertical pushing/pulling and deltoid work I would suggest 2-5 sets of 5-12 reps. If you choose low reps use sets higher in the range, if you choose high reps select a lower amount of sets, examples?
5x5
3x8
2x12
I'm sure you get the idea.
For chest isolations and bicep and tricep isolation work I recommend 2-3 sets of 8-12 reps reps
For the Power Lifts I would suggest 3-5 sets of 3-6 reps.
*Leg Work
I use a routine based around these principles myself and have chosen for my power moves squat and trap bar deadlift which I find ample work for legs. However if your choice of power move leaves you feeling like your legs require more work, than add in a set or two of leg press, lunges or ham work into workout 1 and 3 (Leg Back Bicep day)
If this type of routine interests you, feel very welcome to put together a routine with the above guidelines in mind and will be happy to comment on it.
