Low volume split

[BilboBaggins]

I just switched out my training last week. I have always trained 3 sets between 8-12 reps per set with great results. With work being busy and not having as much time to train I switched to a low volume 4 day split.

I have read numerous posts and stickies on various boards regarding low volume training but have never tried it.

I have decided to run this split:

mon-upper
bench press 4x10
dbell shoulder press 4x10
barbell row 4x10
tricep pressdown 3x10
standing dbell curl 3x10

tues-lower
squat 4x10
walking lunges 4x10
lying leg curl 4x10
seated calve raise 4x40

wed-off

thurs.-upper
dips 4x10
lateral raise 4x10
deadlift 4x10
tricep kickback 3x10
hammer curl 3x10

fri-lower
leg press 4x10
front squat 4x10
stiff legged deadlift 4x10
standin calve raise 4x40

sat-off

sun-off

Any suggestions? I ran this all week and the workouts feel great. I find I am not as tired and don't gas out near the end.

 

[1badmofo]

I think it's good to change it up once and a while. I have done routines similar to this and got good results. You are hitting each body part twice per week, yet still getting lots of rest. The key is intensity.

 

[Teutonic]

I agree w/ mofo..If I don t switch up I can get stagnant..and..well...bored. Every switch results in a new type of soreness...Good luck !

 

[BilboBaggins]

So far its going well. Just finished up my first week and I am sore as fuck. Never thought you could get this sore from one exercise per muscle group, but I am keeping the weight fairly heavy and I am finding it easier to keep the intensity up. Along with the diet I have been running I am feeling really good. I hope to see some good results.

 

[linds]

Looks interesting i'll have to check it out.