Lately, I have been experimenting with a P/P/L split (pull, push, lower in this case.)
Breaking it down a bit further:
- Upper Pull (width focus)
- Upper Push (deltoid focus)
- Lower (squat focus)
- Upper Pull (thickness focus)
- Upper Push (chest focus)
- Lower (deadlift focus)
This may or may not be a 6 day split. So far, I have been using it that way, but I keep it flexible that I can take a day off if needed, or throw in a conditioning day.
Warm-up with a couple sets of light dumbbell swings.
Ring Dips: BWx27,20, BW+2.5×15,15, BW+5×10, BW+10×7, BW+15×5,5, BW+20×3, BW+25×2,2, BW+35×1,1
Incline Bench: 45×27, 50×20, 55×15, 65×15, 95×10, 115×7, 120×5,5
Nutrition: Calories 2,887 Carbs 217 Fat 92 Protein 139