Whats a good workout for hitting everything 1.5x per week?

[GoneForever]

I wanna start hitting each bodypart 1.5x per week instead of just 1. 2x per week seems too much but 1 1/2 seems like a good change to get outta my normal routine i've done the past 5years of 1bodypart each day. Now, I train 5days per week and take 2 off(not consecutive) and I only wanna hit legs once per week since they are more advanced on me already. Anyone know how I can go about this? I've been brainstorming but cant come up with a good plan.

 

[xmyb420x]

PUSH/PULL (Upper Split)

MON
BI/TRI

TUE
CHEST/BACK

WED
SHOULD/LEGS

THUR
REST

FRI
REST


SAT
CHEST/BACK


SUN
BI/TRI


Of course, make sure there are two completely different variations to the workouts.

I use tons of different exercise, never hitting the same way twice in the same week.

This workes best for me with the 2 day rest period
YMMV.





I forgot to add, that you probably want to make your 1.5x by adjusting which body part you put the focus on during the splits.

IE: Back day 1 be heavy and back day 2 lighter
OR
back day 1 high volume and back day 2 low volume

 

[GoneForever]

^^how is that 1.5x per week though? I see that your hitting bi's,tri's,chest and back 2x per week, and shoulders and legs 1x per week and then its repeated the same again. Correct me if im wrong? Thanks

 

[oldfella]

Try this, train each body part twice in the one day, yes twice. Do chest in the am and then again in the pm, go as hard as you like both sessions, do the same for each body part except legs. train legs twice in the one week say weds and sat. but only once on each of those days. no longer than five maybe six weeks.

 

[xmyb420x]

Well, you really cant hit anything 1.5 times per week without almost doing it twice...right ?


When I do my normal splits I do about 12-16 sets per body part,or 24-32 for the week.
My1x per week nets about 16 sets per body part per week.
I also do a full body 4x per week. With this I get about 4-5 sets per workout in per body part or 16-20 for the week.

So for me, I stay in the 15-30 sets per week on almost all my workouts. (15 being the 1x per week and for me I do powerlifting )

With the particular split we are talking about, I do high volume/low volume. AND high weight/low weight.

I do 10-15 sets for the first workout ,and then on the second workout, I do about 6 sets.

For ME, I need high volume/heavy weights for some body parts, and low volume heavy weight for others, so I do what works for me.(the second workout is mainly just to keep them stimulated and working in different ways, but not overtaxing them)

Also, at weeks end youll be starting shoulders/Legs again and cycling it over.
You ARE touching each parts twice per week really, but not to the extent of your normal volume.

It should fall between your 1xper week and a split as far as total volume.

 

[TooPowerful4u]

Options...these are the splits i typically use when i get best results....

Day 1 - Chest/Back (AM/PM if preferable)
Day 2- Arms
Day 3 - Legs
Day 4- off
Day 5- repeat

Day 1 - Chest, sh, tri
Day 2 - Legs
Day 3 - Back, Bi
Day 4 off, 5 repeat

Day 1 - Arms
Day 2 - Legs
Day 3 - Chest
Day 4 - Back
Day 5 - off
Day 6 Repeat

 

[GoneForever]

Wow this is getting pretty complicated lol so basically your right, you cant really train each part 1.5x per week, so I think what im gonna do is still train everything 1x per week but do 2 bodyparts 2x per week and the other 2 the next week and repeat. And still only do legs once and focus on arms more. So maybe something like this:

Week1: (hit arms/chest 2x)
Mon: Chest/Tri's
Tues: Back/Bi's
Wed: Off
Thurs: Shldrs/legs
Fri: Chest
Sat: Bi's/Tri's
Sun: Off

Week2: (hit shoulders/back 2x)
Mon: Chest/back
Tues: shldrs
Wed:Off
Thurs: Legs
Fri: Back/shlders
Sat: Bi's/Tri's
Sun: Off

And maybe each few weeks adjust what days I hit each bodypart 2x on. For example on week 2 instead of hitting shoulders after back on fri i'll hit them after or before legs on thurs, or maybe instead of hitting back after chest on monday i'll hit it after shoulders on tues,etc.....
And also the 2nd time during the week I hit that bodypart i'll only do 6-8sets instead of my usual 12-16.

 

[TooPowerful4u]

Dude i just told you how you can hit everything 3x in 2 weeks. Thats 1.5 times per week. Did you come here for info or to hear yourself talk lol you ask a question, get it answered...then ignore it and answer it yourself

 

[Dave_19]

I have a nice split I'm not using now, but you basically only train two sister groups 2x a week, and every thing else 1x week. You will alternate groups to double train each week. So week one you may do chest/tri's twice, week 2 may be back and bi's. I think this is a perfect balance. It really allows you to focus on one group at a time. Your central nervous system takes a beating if you heavy resistance train your entire body 2x a week. I think you can get a lot higher quality sets in also doing it like this.

 

[ironfreak83]

Options...these are the splits i typically use when i get best results....

Day 1 - Chest/Back (AM/PM if preferable)
Day 2- Arms
Day 3 - Legs
Day 4- off
Day 5- repeat

Day 1 - Chest, sh, tri
Day 2 - Legs
Day 3 - Back, Bi
Day 4 off, 5 repeat

Day 1 - Arms
Day 2 - Legs
Day 3 - Chest
Day 4 - Back
Day 5 - off
Day 6 Repeat

i'm no bodybuilder, but this looks like your best option. you're hitting everything twice in a 3 week span, so basically like TP4U mentioned, it's 1.5 times a week like you were asking for. i can see how it could get complicated though since body parts like your tri's and shoulders and back would get hit when you bench, and so forth.

much simpler to train like a powerlifter and just classify everything into movements lol

 

[GoneForever]

Dude i just told you how you can hit everything 3x in 2 weeks. Thats 1.5 times per week. Did you come here for info or to hear yourself talk lol you ask a question, get it answered...then ignore it and answer it yourself

No no not at all. Your method looked good but I only saw shoulders being trained 1x in the 3weeks so I was a bit confused. I just threw out something I thought up of to get advice on it, as well as hear you guys's opinion's on how you would split it up as well.

 

[PHIL HERNON]

TRY THIS

1. CHEST MORNING, CHEST AFTERNOON
2. BACK MORNING, LEGS AFTERNOON
3. LEGS MORNING, CHEST NIGHT
4. SHOULDRES NIGHT, CHEST NIGHT
5. HAMSTRINGS MORNING, CALVS NIGHT WITH ABS IN MORNING
6. BICEPS MORNING, TRICEPS AFTERNOON, NIGHT OFF
7. MORNING OFF, BICEPS MORNING, LEGS NOON, NIGHT TRICEPS
8. BACK MORNING, BACK NIGHT, REST OF NIGHT OFF
9. DAY OFF.NIGHT CHEST AND LEGS
10. ABS.

THIS WAY EVERYTHING EXCEPT CALVS AND TRICEPS ARE HIT 4 TIMES I N6 WEEKS WIT EVERY OTHER WEEK LEGS HIT 3 TIMES OR NONE AT ALL. ABS, AS YOU SEE, ARE TRAINED EACH NIGHT UPON PRAYING.

 

[nemo]

Here are some ideas.
Classic DC split:

1)forearms/bis/legs
2)off
3)chest/shoulders/tris/back width/thickness
4)off
5)forearms/bis/legs
6)off
7)off
8)chest/shoulders/tris/back width/thickness
etc

What I do:

1)back/hams/bis/calves
2)off
3)chest/shoulders/tris/quads
4)off
5)back/hams/bis/calves
6)off
7)off
8)chest/shoulders/tris/quads
etc


Works out to everything being hit 3x in 2 weeks either way

 

[Anti_hero]

1. CHEST MORNING, CHEST AFTERNOON
2. BACK MORNING, LEGS AFTERNOON
3. LEGS MORNING, CHEST NIGHT
4. SHOULDRES NIGHT, CHEST NIGHT
5. HAMSTRINGS MORNING, CALVS NIGHT WITH ABS IN MORNING
6. BICEPS MORNING, TRICEPS AFTERNOON, NIGHT OFF
7. MORNING OFF, BICEPS MORNING, LEGS NOON, NIGHT TRICEPS
8. BACK MORNING, BACK NIGHT, REST OF NIGHT OFF
9. DAY OFF.NIGHT CHEST AND LEGS
10. ABS.

THIS WAY EVERYTHING EXCEPT CALVS AND TRICEPS ARE HIT 4 TIMES I N6 WEEKS WIT EVERY OTHER WEEK LEGS HIT 3 TIMES OR NONE AT ALL. ABS, AS YOU SEE, ARE TRAINED EACH NIGHT UPON PRAYING.

LMFAO!

Secret of the Pro's right there

 

[oldfella]

1. CHEST MORNING, CHEST AFTERNOON
2. BACK MORNING, LEGS AFTERNOON
3. LEGS MORNING, CHEST NIGHT
4. SHOULDRES NIGHT, CHEST NIGHT
5. HAMSTRINGS MORNING, CALVS NIGHT WITH ABS IN MORNING
6. BICEPS MORNING, TRICEPS AFTERNOON, NIGHT OFF
7. MORNING OFF, BICEPS MORNING, LEGS NOON, NIGHT TRICEPS
8. BACK MORNING, BACK NIGHT, REST OF NIGHT OFF
9. DAY OFF.NIGHT CHEST AND LEGS
10. ABS.

THIS WAY EVERYTHING EXCEPT CALVS AND TRICEPS ARE HIT 4 TIMES I N6 WEEKS WIT EVERY OTHER WEEK LEGS HIT 3 TIMES OR NONE AT ALL. ABS, AS YOU SEE, ARE TRAINED EACH NIGHT UPON PRAYING.

Training advice $200.00
Grocery bill $500.00
Phil's Humor Priceless
For all else there's God!

 

[patrick]

Training advice $200.00
Grocery bill $500.00
Phil's Humor Priceless
For all else there's God!

you forgot the hospital bill

 

[GoneForever]

You guys have some good splits. Thanks for all the info. I guess what it really boils down to is just trying out everything over time to see what works best and its probably gonna take years and years just to see what works best.

 

[btech]

You guys have some good splits. Thanks for all the info. I guess what it really boils down to is just trying out everything over time to see what works best and its probably gonna take years and years just to see what works best.

Did you ever get around to reading the DC stickies over at IM?

 

[GoneForever]

Did you ever get around to reading the DC stickies over at IM?

No b/c im gonna hold off on DC until I wanna bulk again.

 

[Mr_Magoo]

what he means about the dc stickies is that it shows a routine that hits each bodypart 3 every two weeks and besides u can never have too much knowledge unless you get paralysis by analysis