A bit of an insight into my prep for off-season pertaining to split and diet. I've tried to overcomplicate things in the past, but training heavy on a 'bro" split with emphasis on heavy compound movements seems optimal and not trying to reinvent the wheel, so to speak.
Back is (as mentioned before) 2 x per week, this increased frequency + more intensity, emphasis on compound lifts and form seems to be working well. Legs I find if you annihilate in one session, the doms and intensity warrant only 1 x per week, think Platz/Branch who just left no stone unturned every session, rather than two average workouts.
Everything is just pretty basic, diet setup and training. I think knowing your own body is the key thing really. Saying this is a blueprint of the diet and training I'm gonna follow for the foreseeable few months.
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*5 mins warmup
Calves trained at start of most sessions
Monday Back
• Wide grip Pull ups
• Deadlifts
• Single-arm DB rows
• Lat pulldown (wide grip)
• Seated cable v-bar rows
• Hyperextensions
Tuesday Chest
• Incline barbell press
• Flat barbell press
• Incline dumbbell press
• Flat dumbbell flyes
• Chest dips (leaning forward)
• Cable flyes
Wednesday Legs
*warmup bike x 5 mins + 3/4 sets light leg extensions
• Barbell squats
• Romanian BB deadlifts
• Hack Squats
• Lying leg curls
• Standing leg curls
• Leg press
• Leg extensions superset lunges
Thursday Shoulders
• Barbell/dumbbell military press
• Machine military (smith/hammer strength)
• Rear delt dumbbell flyes
• Rear delt high cable flyes
• Dumbbell lateral raises
• Cable front raises superset face pulls
• Barbell shrugs
• Dumbbell shrugs
Friday Back
• Close grip chins
• Barbell Rows
• T-bar rows
• Hammer strength low rows
• V-bar pulldowns
• Dumbbell pullovers
• Rope straight arm pulldowns
Saturday Arms
• Rope pushdowns
• Close-grip decline press
• EZ extensions
• Hammer strength pushdowns
• Single arm reverse pushdowns
• Barbell curls
• Dumbbell hammer curls
• Lying cable curls
• Barbell reverse curls
• Barbell wrist curls
Sunday off
