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Thread: Best Split/Routine to Train Consecutive Days? Push/Pull, Upper/Lower, ME/DE?

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  1. #1
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    Best Split/Routine to Train Consecutive Days? Push/Pull, Upper/Lower, ME/DE?

    What would be the best split that would allow me to work out 3-4 consecutive days a week? I travel for work almost every week and most of the time its out in the boonies with no gym access so I need a split where I can work out every day that I am in town or have access to a gym on the road.

    I am currently using Rippetoe's Starting Strength so I don't think I would benefit by squatting heavy and working my back heavy 4 days in a row. My current stats are Bench: 205x5 Dead: 295x5 Squat: 275x5.

    These are the options I think I have:

    Push/Pull

    Upper/Lower

    ME/DE

    Stick with S.S. even on consecutive days

    Any suggestions, routines, alternatives, etc would be greatly appreciated.

  2. #2
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    4 consecutive days? I'm working a 4 day split right now, once a week. I go Maximal Effort everyday when lifting.

    Day 1: Chest/Tris
    Day 2: Quads and Hams
    Day 3: Back/Biceps
    Day 4: Middle Delts/Traps/Calves

  3. #3
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    Workout 1
    -Squat
    -RDL
    -Low Back
    -Abs

    Workout 2
    -Bench
    -Rows
    -Incline
    -Lat Pulldowns

    Workout 3
    -Deadlift
    -Lunge/Step-ups
    -Low Back
    -Abs

    Workout 4
    -Military Press
    -Pull-ups
    -CG Bench
    -Rows

    You can do Triceps and Biceps on the upper body days if you want to.

  4. #4
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    Quote Originally Posted by RhodeHouse View Post
    Workout 1
    -Squat
    -RDL
    -Low Back
    -Abs

    Workout 2
    -Bench
    -Rows
    -Incline
    -Lat Pulldowns

    Workout 3
    -Deadlift
    -Lunge/Step-ups
    -Low Back
    -Abs

    Workout 4
    -Military Press
    -Pull-ups
    -CG Bench
    -Rows

    You can do Triceps and Biceps on the upper body days if you want to.
    This looks like an awesome routine thanks a lot! What sort of set/rep scheme would you recommend?

  5. #5
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    I'd use the BFS for the squat, bench, deadlift, and military press

    Week 1 5x5
    Week 2 5x3
    Week 3 5, 3, 1
    Week 4 10, 8, 6

    For everything else I'd use 3-4x10

  6. #6
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    Thanks a lot, I am going to start this tonight!

  7. #7
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    Rhodes split looks real good, the only issue you might have is recovery near the end, easy way to get around that is NOT going to failure too much.
    I've done something similar before (cause of work like you) and Had nice results
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

    "Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy

    "A man can fail many times, but he isn't a failure until he gives up"

    "However beautiful the strategy you should occasionally look at the results" John Berardi

    Powerlifting Westside Style

  8. #8
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    Quote Originally Posted by Adam MacKinnon View Post
    Rhodes split looks real good, the only issue you might have is recovery near the end, easy way to get around that is NOT going to failure too much.
    I've done something similar before (cause of work like you) and Had nice results
    That's not my training split. Just a suggestion. It should be a rule of thumb NOT to train to failure. Training to failure trains you to fail. You should always hit an easy, but strong set to finish your work. Less is more, to some degree.

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