Thread: In Need Of A New Split

Monday - Strength Upper
Tuesday - Strength Lower
Wednesday - Off
Thursday - Hypertrophy Fullbody
Friday - Off
Saturday - Explosive Power Fullbody
Sunday - Off

Strength sessions should be low volume, high intensity. 3x3 or something, 1-3 exercises. Including warmups should be about 10-12 sets maximum.

Hypertrophy should be about 6-8 exercises, higher rep range, around about 20-25 sets. Use fun stuff like TUT, tempo, negatives, post/pre exhaust etc etc.

Power should be about 1-3 exercises again, low reps, 6-10 sets of 1-5 reps and really focus on maximum explosiveness.

yo thanks gazhole

No worries man. Including strength, power, and hypertrophy work all in one program keeps it fun and is great for overall gains!

Originally Posted by Gazhole

Monday - Strength Upper
Tuesday - Strength Lower
Wednesday - Off
Thursday - Hypertrophy Fullbody
Friday - Off
Saturday - Explosive Power Fullbody
Sunday - Off

Strength sessions should be low volume, high intensity. 3x3 or something, 1-3 exercises. Including warmups should be about 10-12 sets maximum.

Hypertrophy should be about 6-8 exercises, higher rep range, around about 20-25 sets. Use fun stuff like TUT, tempo, negatives, post/pre exhaust etc etc.

Power should be about 1-3 exercises again, low reps, 6-10 sets of 1-5 reps and really focus on maximum explosiveness.

Gaz, can you give an example of what lifts you might put on explosive day? Obviously, cleans are a staple, but I assume it wouldn't just be 3 types of clean.

Examples? Thanks! This program looks interesting. I have so many things I want to try in my next bulk in August (have all of May left before cut but I'm not bringing in anything new at this point..just stick to 3 day full body w/ 1 day accessory...I really like the destroy + flood idea).

Originally Posted by Phineas

Gaz, can you give an example of what lifts you might put on explosive day? Obviously, cleans are a staple, but I assume it wouldn't just be 3 types of clean.

Examples? Thanks! This program looks interesting. I have so many things I want to try in my next bulk in August (have all of May left before cut but I'm not bringing in anything new at this point..just stick to 3 day full body w/ 1 day accessory...I really like the destroy + flood idea).

Explosive stuff could be:

Cleans/Hang Cleans

One Arm Dumbell Snatch

Snatch/Hang Snatch

Push Press/One Arm Push Press (DB)

Jerks From Rack

Speed Bench/Speed Squats

Box jumps

Any type of medicine ball throw/slam

If you have a sandbag or a power bag you can do speed deads and follow through to throw it over your head as high as you can.

Could also do a million things with kettlebells.

Explosive stuff is a lot of fun, and is a good opportunity to mix things up in your training since they're usually all fullbody movements anyway.

Got the idea for this split when i read P-Funks (now old) blog PATRICK WARD'S BLOG: Hypertrophy training........ that article was in 2007 but i only read it last year and loved that split idea.

With regards to a full body workout, how might that look in terms of excercises, sets, etc?