For questions on this muscle building workout, please visit Kyle Griffin at the Muscle and Brawn forum: Kyle Griffin (BigFiveFive).
4 day on, 3 day off split, working each muscle group twice a week.
- Monday/Tuesdays, Thursdays/Fridays – ON
- Wednesday/Saturday/Sunday – OFF
This routine focuses on Primary and Secondary lifts and utilizes muscle recovery time and rep ranges, hitting each muscle group twice a week. While preforming this workout muscle recovery and OFF time is just as important as training time, because of the rep ranges used and stress on the CNS from extensive workouts and working each muscle group twice a week. So stock up on your BCAAs and Glutamine, because you’re going to be pounding them!
The Workout Split
Monday – Chest/Back/Shoulders
(In order) – Primary/Secondary/Secondary. I will preform exercises in a fashion of 3/2/2, meaning, 3 exercises (1-2 compound, 1-2 isolation) for my Primary muscle group (Chosen) 2 exercises for both of my secondary lifts (1 compound, 1 Iso, or 2 Iso for each)
Tuesday – Legs/Biceps/Triceps
Primary/2 Secondaries, This day will be a 4/2/2 exercise split. Legs are split into each muscle group that make up the “leg” Quads/Hams/Glutes/Calves and then Bis/Tris. For legs most of the lifts that you will perform are compound movements that target more than one muscle group at a time, or the whole leg.
Most exercises include, Squats/SLDL/BB Lunges/Leg Press, while also performing a couple Isolation exercises, Leg Curls/Leg Extensions/Calf Work/Etc. For legs i would stick to a 2/2 split meaning, 2 compound lifts and 2 isolation lifts, since you will be working them again in 3 days.
Thursday – Back/Chest/Shoulders
3/2/2 again, Performing the workouts in this order will allow my shoulders to get a rounded workout between the 2 days without them ever being a “Primary” lift. For example, hitting a compound chest lift like bench press and an isolation exercises like cable crossovers BEFORE my shoulders allow me to workout my front delts along with my chest, now I can use my 2 exercises to focus on side delt sweep, and rear delt development. If you personally feel that shoulders could use a “Primary” day, by all means go ahead, I will do this every couple weeks as well.
Friday – Legs/Bis/Tris
4/2/2 On this day focus on hitting 2 compound lifts you didn’t preform on Tuesday and also 2 Isolation you didn’t hit as well. Arms can be mixed up to your liking, I always mix my lifts with arms but always progress in weight.
Notes – Further Explanation
Rep ranges can be to the lifters experience and liking, I personally prefer a higher volume approach and will cycle between “lower” and “higher” volumes. Usually I run this program 4-6 weeks of 10/8/8/6 or 12/10/8/8 or until my gain begin to plateau and body gets tired (joints etc) then will switch to 2-3 weeks of a “lower” volume range looking like 8/8/6/6 or 8/6/6/3/1 and let my CNS and body recover and take longer rests between sets, also while letting strength increase.
^ I always record my progress and log it. So each time I cycle between rep ranges in this routine I will progress in weight in each cycle.
Beginners make sure you’re hitting your compound movements and progressing in weight each time.
This program is highly effective in a “higher” rep range for short cycles (4-6 weeks)
Recovery is key!