MESO-Rx
Anabolic Steroids
Full body v splits
- Thread starter Shocksl
- Start date
Test_Subject
New Member
Upper / lower is a split.
Full body is just what it sounds like.
Full body is just what it sounds like.
Full body 4x a week, each day focused on certain lifts and muscle groups, but most everything hit somehow on each day. Works great for strength, probably not ideal for size.
Test_Subject
New Member
I've been toying with the idea of running a 4x per week push/pull full body program after I finish up my current one:
Monday - back, hams, rear and side delts, biceps
Tuesday - chest, quads, tris, shoulder pressing movement, calves
Repeat Monday and Tuesday on Thursday and Friday with slight exercise variations and higher rep ranges.
Having your whole body or close to it all pumped at once is a good feeling. It'd be hard for me to ever go back to just one or very few muscle groups even if I wasn't training for strength. If/when I make the switch to bodybuilding for awhile I'd prefer something like you have there or upper/lower. I find very isolated splits too boring.
Mine is a day focused on one of each of the big three with secondary focus on one other of the big three, fourth day is a full body, higher rep pump type day plus mobility work. Upper back all four days alternating horizontal and vertical pulls each day. Each day alternatives finishing with hamstrings or adductors and abductors superset with the upper back work. Glutes and abs on Thursdays and Sundays, which are generally easier days allowing extra stuff thrown in.
Endure
Member
While there is some overlap from my experience if you are looking for more physique/aesthetics splits are your friend. Full body is going to be greater for general athletic performance and cardiovascular function overall.
Necessary Evil
Member
@Perrin Aybara mind sharing your workout plan? I'm really interested in this type of training.
I'm getting ready for a push/pull meet currently, so not doing much low bar back squatting to save my hips and lower back. Also just starting to ease back into regular benching, so not as much comp style bench as normal.
Tuesday (main squat day)
Front squat
Sumo block pull
Belt squat (sumo stance)
Horizontal pulls
Hamstring curls
Thursday (main bench day)
Bench
Paused squat (sumo stance)
Incline dumbbell press
Kettlebell swings against bands
Ab wheel
Vertical pull
Adductors and abductors
Saturday (main deadlift day)
Sumo deadlift
Slingshot bench
Belt squat (sumo stance)
Horizontal pull
Hamstring curls
Sunday (full body accessories and mobility)
Several triple sets of various exercises
Currently always including dumbbell glute bridges, ab wheel, dips, vertical pulls, and adductors and abductors. Most stuff in the 10-40 rep range. Followed by farmers walks and stretching and mobility.
Rep ranges are typically 5 or less on the main squat, bench, and deadlift. Usually peak set days (triples or under or an AMRAP), rep days, and speed days. Other stuff like pulls and hamstring curls are usually 10-20 rep range.
As it's set up now it's mostly a sumo deadlift program, but things can be swapped in for balance or to focus on something else.
Upper Max Effort
off GPP
Lower Max effort
off GPP
Dynamic Upper
Dynamic Lower
off
I alternate exercises every session. Very similar to Westside but not. I train my weaknesses and reinforce my strengths. Core work is done every day but day after Dynamic Lower. That is total off day.
off GPP
Lower Max effort
off GPP
Dynamic Upper
Dynamic Lower
off
I alternate exercises every session. Very similar to Westside but not. I train my weaknesses and reinforce my strengths. Core work is done every day but day after Dynamic Lower. That is total off day.
LeoTC
Member
Broken Record:
Fan of programming antagonistic movements and rowing every day.
Bench / Pendley
Decline Bench / Yates Row
OHP / Pull-up
Incline Swiss Press / Decline Lat Pull
On DL / Squat days I pair the main lifts with something that gets my hips moving and activates the glutes. Bell Swings / Box Jump
Then work antagonistic Quad / Ham movements.
Absolutely can't recommend enough for a multitude of reasons.
Fan of programming antagonistic movements and rowing every day.
Bench / Pendley
Decline Bench / Yates Row
OHP / Pull-up
Incline Swiss Press / Decline Lat Pull
On DL / Squat days I pair the main lifts with something that gets my hips moving and activates the glutes. Bell Swings / Box Jump
Then work antagonistic Quad / Ham movements.
Absolutely can't recommend enough for a multitude of reasons.
Pull/Push/Legs/Off/Repeat or something of the sort. IMO hands down best possible and most modifiable split for size. And your strength shouldn’t slouch either.
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