Program Refresh - 2 1/2 Day split?

floggg

Right, so I've been back training fairly regularly for most of this year and getting into a good routine. I try to go to the gym 2 days a week, on top of 2 days of 5 a side soccer and maybe jogging once a week as well depending on how I feel/time constraints.

My main goal is weight loss and improve strength. I enjoy soccer and running as well as the gym so don't like having to choose one over the other.

I used to try and go to the gym 3 days a week, but found that my legs ended up being completely for soccer (Monday and Saturdays) and running. So I now generally only hit the gym Tuesdays and Thursdays to give myself a day off before soccer.

I've been doing a full body two day split for the last while, the most recent incarnation of which looks like this:

Day 1
Squats - 3 x 8
Bench - 3 x10
Lever Pull Down - 3 x 10
Core Work - 5 mins
Tricep Cable Push downs - 3 x 10
DB Curls - 3 x 10

Day 2
Deadlift - 3 x 5
Chin-ups - 2 x whatever i can do
Press - 3 x 10
Core Work - 5 Mins
Dips - 2 x whatever I can do
BB Preacher Curl

I'm looking to change things up somewhat, so any suggestions would be welcome. I'd love if I could come up with something that would allow me to hit the gym on Sundays without leaving me wrecked for soccer on Mondays. I'd been thinking of a three day split, but it kinda seems a bit unnecessary for the level I'm training at, and would prefer full body work-outs if possible rather than a body builder style program doing 4 or 5 work-outs for each body part on a given day.

I'm down home to the sticks every second or third weekend so can't really "commit" to a three day split as such anyway (no gym access).

Any suggestions?

floggg

Ok, I've decided to try a three day split for a while. I reckon it will enable me to do the most in the gym without interfering too much with soccer or running.

Here is what I come up with. Any comments? Am i focusing too much or too little on anything? Any suggestions welcome.

Legs and Shoulders
Squats – 3 x8
Calf Raise – 3 x10
DB Lunge – 3 x 10
BB Straight Leg Deadlift – 3 x 10
Kettle Bell Raise – 3 x 10
Shoulder Press – 3 x 10
Core Work

Back and Tri's
Deadlift 1 x 12, 1 x 10, 1 x 83 x 5
Pull ups – 2 x whatever I can do
Cable Row – 3 x 10
Shrugs – 1 x 12, 1 x 10, 1 x 8
BB Curl – 1 x 12, 1 x 10, 1 x 8
Core Work


Chest and Triceps
Bench Press – 3 x 10
Incline DB Press – 1 x 12, 1 x 10, 1 x 83 x 10
DB Fly – 3 x 10
Dips – 3 x 10
One Arm DB Tricep Extension – 1 x 12, 1 x 10, 1 x 8
Core Work

POSSY

floggg wrote: »

Ok, I've decided to try a three day split for a while. I reckon it will enable me to do the most in the gym without interfering too much with soccer or running.

Here is what I come up with. Any comments? Am i focusing too much or too little on anything? Any suggestions welcome.

Legs and Shoulders
Squats – 3 x8
Calf Raise – 3 x10
DB Lunge – 3 x 10
BB Straight Leg Deadlift – 3 x 10
Kettle Bell Raise – 3 x 10
Shoulder Press – 3 x 10
Core Work

Back and Tri's
Deadlift 1 x 12, 1 x 10, 1 x 83 x 5
Pull ups – 2 x whatever I can do
Cable Row – 3 x 10
Shrugs – 1 x 12, 1 x 10, 1 x 8
BB Curl – 1 x 12, 1 x 10, 1 x 8
Core Work


Chest and Triceps
Bench Press – 3 x 10
Incline DB Press – 1 x 12, 1 x 10, 1 x 83 x 10
DB Fly – 3 x 10
Dips – 3 x 10
One Arm DB Tricep Extension – 1 x 12, 1 x 10, 1 x 8
Core Work

I'd be inclined to put shoulder work in with back and set up as day1:legs/day2:chest/day3:back so as to allow your legs recover after squatting before you deadlift, just my 2cents.

floggg

Thanks. I did the leg/shoulder day today and think I might agree with you'll moving shoulders. Was wrecked by the time I got onto the press, which I normally find hard going at the best of times.

I am doing chest last so I can do it on a Friday or Sunday and not interfere much with soccer on Saturday and Monday.

In any event I can myself doing the third day on Sunday a lot of time, with the first day generally being Wednesday so either way there won't be that much of a gap between them most times.