Question for PHIL: Weekly training split utilizing your recommended techniques

[HELLA SWOLE]

Phil-

I've been reading your threads lately giving bopdy part specific exercise recommendations. You seem to advocate each body part being trained with 3-5 sets, 2-3 times per week. With this being the case, how do you set up a weekly training split under these guidelines?

Maybe??:
Monday: Quads, calves, chest, shoulders, tris
Tuesday: Back, Lats, bis, hams, abs
Wed: Off
Thurs: Same as Monday
Fri: Same as Tuesday
Sat: off
Sun: Repeat Monday

Would this be a good way to set it up? Sorry if I am asking for too much, but I am thinking of giving these more basic techniques a try, as I am burnt out on the higher volume, 16-20 set single body part each day training I have been doing.

 

[richiec]

you could always go 3 on 1 off. ex:
A - back and chest
B - legs
C - arms and shoulders
OFF
A
B
C
OFF
A
B
C

etc

 

[HELLA SWOLE]

I remember him suggesting doing tris on the same day as chest. I don't remember why, but I suspect to reduce redundancy since tris are getting indirect work with chest, so would make little sense to hit them on a separate day if you are going to be doing each group 2-3 times per week. Since shoulders get indirect work with chest as well, I figured it might be wise to add them in with chest also based on his 2-3 X per week protocol to avoid working shoulders and tris 2-3 times per week on their own, and them also getting indirect work 2-3 times per week during chest workouts...

Maybe he will come in and clarify.

Thanks for the response.

 

[Dangkolo]

Hire Phil and you will find out exactly how to break it down
He is very affordable if you ask me
"CHAMORU BUILT"

 

[maldorf]

Hire Phil and you will find out exactly how to break it down
He is very affordable if you ask me
"CHAMORU BUILT"

:yeahthat:

 

[BigJB]

Push,pull,legs repeat

 

[goatfishtwo]

Push,pull,legs repeat

I guess my muscles don't like that because that routine didn't produce great results for me

 

[Rickjamesbiddle]

I guess my muscles don't like that because that routine didn't produce great results for me

Its all a question of how much you are doing in these workouts, with balancing all the sets, reps, weight used and intensity to find the proper frequency to train with. Somebody like Phil Hernon who has bin training bodybuilders for years has a good idea of what works best for the average persons recovery ability and then he will fine tune it to your needs so you get the best results.

 

[SAVAGEPMHNP]

Yeah Phil's training techniques and nutrition philosophies are great! He had trained me a few years ago before I took a 3 year hiatus (school, work, had a daughter, laziness) from the gym! I was in the best shape I had ever been in! When I find some extra funds my plan is to rehire him ASAP! Very affordable as previously stated also!

 

[BigJB]

I guess my muscles don't like that because that routine didn't produce great results for me

How long did you stick with it? How many exercises were you doing? How big of a change from your previous routine was it? What's your idea of great results?

 

[Elvia1023]

I guess my muscles don't like that because that routine didn't produce great results for me

Any routine should work as long as your not overtraining and applying enough intensity to breakdown the muscle effectively. Any sort of resistance is all you need as long as you allow progression in that routine. Then comes diet which is everything and recovery. Plus we don't even know how long you trained that way... 2 weeks, 2 months, 2 years etc. Obviously aas is needed to go past your genetic limit and if used properly can yield the best results. Even if one aspect is not right that will effect your results.

So all in all there are too many factors to say a routine didn't work for you imo. You were properly not eating right for that routine or allowing sufficient recovery. You may have been doing too much... all these things a great trainer such as Phil could address and make changes to allow for more progression.

Don't get me wrong if you came on and said I really dislike that style of training. I don't feel right training a bodypart 3 times per week and feel much better doing higher volume on 1 day then cool everyone is different.

Damn I need to lower my painkiller doses You get my point though I hope.

 

[Knight9]

I love how everyone suggesting splits doesnt understand theyre ALL suggesting 2x a week. Phil says he trains some bodyparts 3x a week and these people suggesting splits are completely ignoring that fact.

 

[HELLA SWOLE]

I love how everyone suggesting splits doesnt understand theyre ALL suggesting 2x a week. Phil says he trains some bodyparts 3x a week and these people suggesting splits are completely ignoring that fact.

Kind of what I was thinking...

 

[tri-terror]

This is not Phil's split but one I got from a Story Time With Lats. It works very well doing 3 sets per muscle.

Two day split:
1) chest/back/delts
2) legs/arms
You can do this split eod and take Sunday off or 3 on 1 off. Either way you hit everything 3 times a week.

 

[collinb]

This is not Phil's split but one I got from a Story Time With Lats. It works very well doing 3 sets per muscle.

Two day split:
1) chest/back/delts
2) legs/arms
You can do this split eod and take Sunday off or 3 on 1 off. Either way you hit everything 3 times a week.

I like this routine. I would go 6 on 1 off continually, I originally read it in Arnold's Encyc. His 2 day split 3 times each a weekw ith sundays off or 1 day off in the middle. or 3 on 1 off. I did that for a while, just wore me out...and that was before I was on gear so I might do it again

 

[epoxy]

I am curious to see his split as well, but is he still temp-banned? He was at some point last week, IIRC.

 

[richiec]

I love how everyone suggesting splits doesnt understand theyre ALL suggesting 2x a week. Phil says he trains some bodyparts 3x a week and these people suggesting splits are completely ignoring that fact.

Hey Knight9, have you ever worked with Phil???

I suggested something that PHIL SUGGESTED TO ME, not something I pulled out of my ass. Perhaps you are ignoring the fact that Phil doesn't train the same as everyone else and doesn't train people the same

 

[Elvia1023]

Not every part has to be trained 3 times weekly but I would have the larger muscle groups on that. Different parts require different approaches imo... then you have individuals weak bodyparts. I could go on forever. Look up the big beyond belief program.. either 4 or 6 days per week. When I am better I will be following a program that I created from using the 4 day split as a template.

I posted some info in the last few pages of the life support thread. Basically every part is trained 2-3 times over 4 days allowing for lots of recovery. I also wrote out the complete routine for stages one recently in my log and the life support thread. Click the link on my post and it should be at the top of current or last page. Obviously my back problem effected my exercise choice.

Just adding Phil in no way gave me this routine I am just giving an example of a high frequency low volume routine someone could follow. I will do 2-5 working sets for each bodypart in each session and train multiple times weekly.

 

[Elvia1023]

On many parts instead of doing say 3-5 working sets on one chest exercise I would pick 2 or even 3. So for chest I may do warm ups (a few to prevent injury etc) then 1-2 working sets on flat bench, then 1-2 working sets of decline bench and straight onto chest dips for 1 set to failure. No gym day will last more than an hour for me.

If you google the routine the pdf file shows the actual split but can't copy from that. Just found a thread online that lists it out so here you go. Not set out well but shows everything. I am not gonna follow the reps or rest info and basically play about with things as I like freedom in my routines. But sure a few mins rest between bodyparts. I tend to do high reps but play about with things such as rest pause, forced reps, partials etc.

Ramp 1 Week 1
120 sec rest between sets ALL WEEK
Day 1 (Endurance= 13-15 reps)
3 sets of all
Back, Chest, Bi, Calf
Day 2 (Endurance= 13-15 reps)
3 sets of all
Delts, Tri, Thigh, Abs
Day 3 (Strength= 10-12 reps)
3 sets Back, Chest, Thigh
1 sets Delts
2 Calves
1 Bi, Tri
Day 4 (Power= 8-10 reps)
3 sets Thigh, Chest, Back
1 Delts
2 calf
1 Tri, Bi
Ramp 1 Week 2
90 sec rest between sets ALL WEEK
Day 1 (13-15 reps)
4 Sets Back, Chest, Bi, Calf
Day 2 (13-15 reps)
4 sets Delts, Tri's, Thighs, Abs
Day 3 (10-12 reps)
4 Back, Chest, Thighs
1 Delts
2 Calves
1 Bi, Tri
Day 4 (8-10 reps)
4 Thighs, Chest, Back
1 Delts
2 Calf
1 Tri, Bi
Ramp 1 Week 3
90 Sec Rest all week
Day 1 (13-15 reps)
5 sets Back, Chest, Bi's, Calves
Day 2 (13-15)
5 Delts, Tri, Thighs, Abs
Day 3 (10-12 reps)
5 sets Back, Chest, Thighs
2 delts
2 calves
1 Bi, Tri
Day 4 (8-10)
5 sets Thighs, Chest, Back
2 delts
2 calf
1 tri, bi
END OF RAMP ONE
TRAINING PHASE 1
(4-6 weeks, backs off training a bit and allows growth
to occur)
Repeat days 1-4, 3-6 weeks
3 minutes rest between sets all week, every week
Day 1 (10-12 reps)
3 sets Back, Chest, Bi, Calves
Day 2 (10-12)
3 sets Delts, Tri, Thighs, Abs
Day 3 (8-10 reps)
3 sets Back, Chest, Thighs
1 Delts
2 calves
1 Bi's, Tri's
Day 4 (5-7 reps)
3 sets Thighs, Chest, Back
1 Delts
2 Calves
1 Tri, Bi
~~~~~~~~~~~Ramp 2 Training Phase 2 ~~~~~~~~~~~~~~~~
Ramp 2 Week 1
150 sec rest between sets all week!
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets back chest thighs
1 delts
2 calves
1 bi, tri's
Day 4 8-10 reps
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
Ramp 2 Week 2
90 sec rest all week
Day 1 13-15 reps
3 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
3 sets chest, back, thighs, calves, tri's
Day 3 10-12 reps
3 sets thighs, chest, back
2 calves
1 delts, bi's, tri's
Day 4 8-10 reps
3 back, chest, thighs
1 delts
2 calves
1 tri, bi's
Ramp 2 Week 3
60 sec rest all week between sets!
Day 1 13-15 reps
4 sets back, chest, thighs, calves, bi's
Day 2 13-15 reps
4 sets chest, back, thighs, calves
3 tri's
Day 3 10-12 reps
4 sets back, chest, thighs
3 calves
2 delts
1 Tri's, Bi's
Day 4 8-10 reps
4 sets Thighs, chest, back
3 calves
2 delts
1 Tri's, Bi's
END OF RAMP 2
Training Phase 2 (4-6 weeks)
90 rest all week every week for this phase
Day 1 13-15 reps
4 sets back, chest, Bi's, calves
Day 2 13-15 reps
4 sets delts, tri's, thighs, abs
Day 3 10-12 reps
4 back, chest
2 calves
1 Tri's, bi's
Day 4 8-10 reps
4 sets Thighs, chest
2 delts, calves
1 Tri's, bi's
~~~~~~~~~~~~~~Ramp 3 Training Phase 3~~~~~~~~~~~~~~~
Ramp 3 Week 1
3 minutes rest between sets all week
Day 1 13-15 reps
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
3 Thighs, chest, back
2 delts, calves
Ramp 3 Week 2
[rest periods start changing alot day by day]
Day 1 13-15 reps
2 min rest
3 sets back, chest
4 bi's
3 calves
Day 2 13-15 reps
2 min rest
4 sets delts, tri's
3 thighs, abs
Day 3 10-12 reps
90 sec rest
3 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
3 thighs, chest, back
2 delts, calves
Ramp 3 Week 3
Day 1 13-15 reps
2 min rest
4 back, chest
5 bi's
4 calves
Day 2 13-15 reps
2 min rest
5 delts, tri's
4 thighs, abs
Day 3 10-12 reps
90 sec rest
4 back, chest, thighs
2 calves, delts
Day 4 8-10 reps
60 sec rest
4 thighs, chest, back
2 delts, calves
END RAMP 3
Training Phase 3 , 4-6 weeks
Day 1 13-15 reps
60 sec rest
4 back, chest, bi's, calves
Day 2 13-15 reps
60 sec rest
4 delts, tri's, thighs, abs
Day 3 8-10 reps
2 min rest
3 back, chest, thighs
1 delts
2 calves
1 bi's, tri's
Day 4 4-6 reps
3 min rest between sets
3 thighs, chest, back
1 delts
2 calves
1 tri's, bi's
~~~~~~~~~~~~~~~~~~~~THE END of 4 day a
week~~~~~~~~~~~~~~~~~

 

[HELLA SWOLE]

Thanks Elvia. Not exactly what I was looking for though.