6 Day Split 6 Day Split

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Thread: 6 Day Split

  1. #1
    Join Date
    Apr 2018
    Posts
    34

    Default 6 Day Split

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    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

  2. #2
    Join Date
    Nov 2009
    Location
    Texas
    Posts
    2,241

    Default

    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.

  3. #3
    Join Date
    Apr 2018
    Posts
    34

    Default

    Awesome. Thank you!

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