Individual muscle groups vs half/full body splits.

[White_Lie]

Currently doing a 3 day split, 1 day off.
Back/Bi's, Legs/Shoulders, Chest/Tri's. Tiny bit of ab/core work each day.

Usually start with a 5x5 compound, then lighter accessory work. Pretty much like this

Deadlifts - 5 x 5
T Bar or BB rows - 3 x 8-12
Lat pulldown/Chins - 3 x 8-12
Face Pulls - 3 x 8-12
DB Rows - 3 x 8-12
DB Curls - 2 x 10-12
BB Curls - 2 x 21's

Front Squat - 5 x 5
Leg Press - 3 x 12-15
Leg Curl - 3 x 20
Leg Extension - 3 x 20
Calf Raise - 4 x 10 - 20
OHP - 5 x 5
RDF - 3 x 10-12, Superset with Front or Side Raise - 3 x 10-12
Upright Row - 3 x 10-12

Flat Bench - 5 x 5
Flat Bench or Chest Press - 3 x 8-12
Incline DB's - 3 x 8-12
Weighted Dips - 3 x 6-15
Cable Flyes - 3 x 8-12, Superset with Pullovers - 3 x 8-12
Cable Pushdowns - 2 x 8-12, Superset with DB Skullcrushers 2 x 10-12
BB Skullcrushers 2 x 20, Superset with Cable kickbacks 2 x 10-15


Took me a while to get the balance of higher volume and only 1 rest day per week but it's definitely paying off. Dropped a fair bit of weight in the accessory work, putting more focus on the stretch/squeeze and the heavier 5x5's keep the strength up. I also switch the leg/shoulders around, so once a week legs first then shoulders and the second workout of the week shoulders first. That's probably the toughest/longest workout of the week but in/out in 60-80 minutes usually.

 

[Jungnaut]

Wow those are solid sessions there [MENTION=17161]White_Lie[/MENTION]; did you program that yourself? Not for the fainthearted on the heavy days lol

 

[White_Lie]

Yeah, just fine tuned it over time. I'll probably still tweak a few things here and there when progress starts to stall but it's serving me well for now.

Like I said, took a while to get the balance of volume and the body recovering.

Nearly everyday is a heavy day lol
I'm still putting weight on the bar every week with the 5x5 and the accessory work is still heavy enough to be tough but more of a focus on the stretch and contraction.