Below is a great little work-out program I like to use. It's three days per week only and is a slight twist on your usual bro split which is commonly 4-5 days per week (and sometimes even six). One thing you'll notice about this program is I don't include RDLs, one of the six basic exercises I recommend. Why don't I include RDLs? Because I don't bloody want to (and also because I'm relying on other exercises -- particularly squats and deadlifts -- to provide adequate stimulation). Have a look below to see what I mean.
Now netspurts claim working out twice per week is the "sweet spot" for natties aka naturals aka those of us not on juice. I won't bother you with the research papers presented to support this but needless to say, many have been done over the years and if you're really that interested, feel free to do an internet search you lazy bastard. Most people avoid bro splits because they're not getting this double-whammy but note the following in regards to this program:
I. You get two pressing exercises per week, benchpress and overhead press
II. You get two leg exercises per week, squats and deadlifts
III. You get two back exercises per week, bent-over rows and deadlifts
IV. You get two bicep exercises per week, bicep curls and bent-over rows
V. You get three tricep exercises per week: a specific tricep day (main), benchpress and overhead press
VI. You get three shoulder exercises per week: overhead press (main), benchpress and bent-over rows
Deadlifts work back and legs, primarily the posterior chain but they do work legs and are especially great for calves in my opinion. Both benchpress and overhead press recruit the triceps though my main tricep exercise would be CGBP (close-grip benchpress). Do you have to include a tricep specific day? No. You could switch this out for any area you felt needed work i.e. you might have a trap-specific day where you did shrugs. Up to you. What people also forget is that benchpress hits front delts and bent-over rows hit back delts.
Now.
Can you see how the whole idea of "bro splits" being strictly isolation-based is flawed? Exercises don't ignore surrounding musculature in so-called "isolation" movements, they actively draw upon it, including the very same musculature employed in other so-called isolation movements which aren't so isolationist either. In other words, exercises regularly spill-over into other areas. Which is a good thing. So I hope this helps some of you to temper your initial judgements of bro splits but wait, there's more: you could periodize the program as shown below.
That's pretty cool, huh? In the deload week I personally wouldn't squat past 100kg and if I did, I'd just do one set of five. Same with deadlift: I wouldn't deadlift past 120kg and no more than five reps either (your figures may be higher or lower). On benchpress day I'd do three sets of push-ups and completely drop the arm work. For the bent-over row I'd do, say, 50kg x 10 and leave it at that. For overhead press I'd do 30kg x 10 and leave it there too. Most of us can't deload well -- I'm still learning too -- so switching to bodyweight movements is always a good idea in my opinion. Feel free to differ.
Lastly, you could do the same program only this time follow a light-moderate-heavy scheme through-out. Check out the below twist on this and note that the middle week is moderate week right across. On weeks you heavy squat you do light deadlifts and vice versa. On weeks you do heavy benchpress you do light overhead press and vice versa. Everything is staggered to balance energy output including the bent-over rows: heavy squats followed by light rows. Light squats followed by heavy rows. Why? Because your back is fully engaged when you squat to keep you upright.
I hope the above also provides a clear idea how a simple, three-days per week work out of no more than two exercises per day can be tweaked into something a whole lot bigger. But note this: even though some of the variations are over a month the overall program itself retains its simplicity. This is absolutely key: KISS. Keep It Simple, Stupid. It works every time. All we need is a good, basic program that provides the stimulus we need and we're away laughing. Thanks for reading, kia ora whanau.
△
© ironkiwi.nz