6 Day Split

[Jake Leuty]

I have run NLP already and I am coming back to lifting after the birth of my first child caused me to take a hiatus of a few months. At the end of LP I switched to a 4 day split similar to TM. I much prefer the shorter, but more frequent training sessions. I am curious about the feasibility of an idea. I have only just over an hour to lift in the mornings. The following program would allow me to reach my old numbers more quickly in the time I have available. I am too time constrained to do NLP, and honestly bored with 3 day, full body sessions.

Intesity days would be 3x5 for now and Volume 5x5 at 90% of previous 3x5.

Week A:
Monday - Press Intensity, Bench Volume
Tuesday - Squat, Deadlift
Wednesday - Chin, Row
Thursday - Bench Intensity, Press Volume
Friday - Squat, Deadlift
Saturday - Press Intensity, Bench Volume
Sunday - Rest

Week B:
Monday - Bench Intensity, Press Volume
Tuesday - Squat, Deadlift
Wednesday - Chin, Row
Thursday - Press Intensity, Bench Volume
Friday - Squat, Deadlift
Saturday - Bench Intensity, Press Volume
Sunday - Rest

I assume there will be a chance for recovery issues, but if I am still at novice numbers I should only need 48 hours for recovery. I don't see any conflicting muscle work except for possibly deadlifts on tuesday and back work the next day.

Thoughts?

Thank you,
Jake

[stef]

You might be surprised at what is just 100% fine back to back as long as you aren't overdoing the volume, but for ramping back up I'd drop Wednesday. I'd leave rows for later, for when an assistance exercise like that might be useful, and I'd find a way to do chins at home on their own separate from the other work.

[Jake Leuty]

Awesome. Thank you!