Over the years of training, I found that my body always responds best when I hit the same bodypart at least twice within 7 days. I just never responded good without hitting a bodypart once a week. I am currently doing the Titan training system. It’s a 4 day split, Mon, Tues, Thurs, and Friday. I have Wednesday and the weekends off right now.
Mondays are Heavy Base Training on lower body and Volume training on Upper Body.
Tuesdays are Heavy Base Training on Upper Body and Volume Training on Lower Body
Thursday - Muscle Rounds - Lower Body & Chest
Friday - Muscle Rounds - Upper Body
Muscle Rounds are where you pick a weight you can do 8-10 reps with and do 4 reps with 10 seconds rest and you do this for 6 rounds. That is 1 set. You do 4 sets of this
So it looks like this…
4 reps, 10 second rest, 4 reps, 10 second rest, 4 reps, 10 second rest, 4 reps, 10 second rest, 4 reps, 10 second rest, 4 reps, 10 second rest and that is 1 set.