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What does your lifting split look like?


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Monday - Military Press, close grip bench and assistance for upper back and tri's

Tuesday - Deadlift, front squat and assistance for glutes/hams.

Thursday - Bench and assistance for upper back and tri's

Friday - Squat, straight led deadlift and assistance for glutes/hams.

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MON: SQUATS

TUE: BENCH

WED: DL or DL VARIATION

THU: REST

FRI: LEGS w SQUAT VARIATION

SAT: CHEST w BENCH VARIATION

SUN: ASSISTANCE & ANCILLARY WORK

 

I rotate that training cycle like this:

 

WEEK 1: Light (working at 70% max)

WEEK 2: Medium (working at 80% max)

WEEK 3: Heavy (working at 90-100% max)

WEEK 4: Deload

 

I also take a full week off the gym every 12 weeks or so, just to allow my CNS to recover and allow my immune function and other systems to come back up.

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