my current routine - 4day (2x2)
my current routine - 4day (2x2)
Sheet1 Chest / Back,Movement,Sets,Set1 Rep Range Chest First Chest - BB (top set),Wide Grip Bench Press,1,6 Chest - BB (drop sets),Wide Grip Bench Press,3,6-9 Chest - DB,DB Incline Press,3,8-12 Chest - DB,DB Pause Press,1,F Back - Full,Cable Pull Down - 45,2,10-15 Back - Lats,Close Grip Seated C...
![2x2 routine [2306]](https://lemmy.ml/pictrs/image/48cd4849-8cd5-4577-9106-93e4d1237742.png?format=webp&thumbnail=256)
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.
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Nice, what are your goals? Strength/hypertrophy/weight?