https://docs.google.com/spreadsheets/d/1dAW_d8rN9tfTYrV9NPzc8FjXcm7HJ3NhJzRCbSSgEww/edit?usp=sharing
it’s a 4 day schedule with big emphasis on chest/back which is twice a week (1 day that’s chest heavy and the other is back heavy)
the remaining 2 days are arms and legs days with one day being squat/quad focused and the other being a deadlift/glute+ham focus.
I have been doing asynchronous splits for a couple years now (that means I rotate through the days without paying attention to what day of the week it is) I won’t necessarily do only 4 days a week and will workout anywhere from 4-6 days just cycling through the plan.
I’ll bump the weight on individual movements whenever I have pushed the previous weight through the rep ranges.
I only do Olympic weightlifting at the gym now, but when I did hypertrophy only, one thing that bothered me about my plan was the lack of percentages/weights I should use for each exercise. There were days when I simply did a lighter weight because I felt like it. Do you feel like this happens to you too?
it definitely does. something I’m doing lately is I’m trying to keep the same weight for longer. getting better and better form, slowing down, using angles that disadvantage the muscle and make that movement harder, trying hard to do more with less.
I’m still doing the big 3 and trying to go heavy, but all the volume work in trying to make light weight feel heavy.