Not 4 days but 3. The DC 2 way split.
back + triceps or biceps
chest + triceps or biceps
legs (complete: quadriceps, hamstrings, calf)
shoulders
Push pull legs on a m/t/t/f split. Low volume high intensity
Push
Pull
Off
Legs
Off
Repeat
I think advanced is a bit of a misnomer. As long as you have developed decent form, know how to really push each set hard, and have a good idea of what movements work okay for you then it’ll work. There’s an advanced DC split but that’s different. I think the 2 way is what more guys should start doing early on and stick with it for atleast a couple of years. It’s a good routine to really help you learn your body and after a couple blasts you’ll really get a good idea of pushing to failure.I always heard DC was an advanced program?
I always heard DC was an advanced program?
This.I think advanced is a bit of a misnomer. As long as you have developed decent form, know how to really push each set hard, and have a good idea of what movements work okay for you then it’ll work. There’s an advanced DC split but that’s different. I think the 2 way is what more guys should start doing early on and stick with it for atleast a couple of years. It’s a good routine to really help you learn your body and after a couple blasts you’ll really get a good idea of pushing to failure.
I think advanced is a bit of a misnomer. As long as you have developed decent form, know how to really push each set hard, and have a good idea of what movements work okay for you then it’ll work. There’s an advanced DC split but that’s different. I think the 2 way is what more guys should start doing early on and stick with it for atleast a couple of years. It’s a good routine to really help you learn your body and after a couple blasts you’ll really get a good idea of pushing to failure.
This.
If you can generate a lot of intensity and can follow a plan exactly as written, it's good...
If you're new to training, no.
Go to intense muscle.com and go read all the stickies under the puppy pound and dog pound subs.Do you know where I can find a program to follow? I tried Google but it more just gives the layout. I'm pretty bad at doing my own training programming so wanted something I can just take and run with. My previous split was what my coach at the time provided me. I'd look into another coach but my funds are a little tight at the moment.
Push
Pull
Off
Legs
Off
Repeat
I used to be a garbage man working 14 hours a day 6 days a week slinging garbage cans. I woke up every morning at 3am so I could train and never missed a session. People find time to do what they actually want to do.
The above would work, you would just have an extra rest day or add a day for weaker body parts.IDK about others, but my work schedule dictates my training in some ways... I get up at 5 am on MWF and come home at 8pm. Just zero time and energy to really train on these days.
So I am forced to train the same bodypart on the same days. Saturday (legs), Sunday (chest), Tuesday (shoulders and tri) and Thursday (Back and biceps).
Hopefully in the future when my schedule changes I can train like the above and train irregardless of the day of the week.
I am sure others have similar time restrictions that can dictate their training approach.
I appreciate everyone taking their time to help me out. I think I'm going to go with a PPL routine. How does the below setup look? I typically do 3 sets per exercise at about 10-12 reps.
Push
Incline Bench Press
Incline DB Press
Incline DB Fly
Triceps Pushdown
Seated Dips
Cable Laterals
Pull
Lat Pulldowns
DB Row
Seated Cable Row
Cable Curl
Hammer Curl
Shrugs
Legs
Smith Squat
Leg Extensions
RDL
Seated Leg Curl
Hip Adduction
樂
here’s what I would do personally. Just an idea. I like to hit each body part across different rep ranges. 3 second negative on every rep.
Each set to failure. On the last set add an intensifier (rest pause, drop set, forced rep, etc.) add weight or reps each week. When you fail to add weight or reps 2 weeks in a row change the movement.
pull:
lat pulldown 6-9,10-12
bent over 2 arm db row 6-9,10-12
cable row 6-9,10-12
pullover 2x15-20
reverse fly 10-12,15-20
db curl 10-12,15-20
hammer curl 2x15-20
standing calves
push:
db bench 6-9,10-12,15-20
fly 2x15-20
db lateral 2x15-20
dips rest pause 3x failure
tricep extension 2x15-20
abs
Legs:
seated hamstring curl 6-9,10-12
hack squat 10-12,15-20
Single leg leg press 2x15-20
rdl 6-9,10-12,15-20
adductor 6-9,10-12
seated calves