2 Day Split

[Xenith]

I used to train with a higher frequency, but decided to revert to a more traditional 4-day split hitting muscles once a week. Nice change of pace, but a plateau has been hit and I am not progressing at the rate I was with the higher-frequency split. From experience I respond more to higher frequency. Similarly, please note I prefer/respond to higher volume than most.

From previous splits I know each session will last for ~45-50 minutes. I train shoulders with legs as I have found this to be the most balanced. Upper/Lower caused my upper workouts to be too long and lower too short. Also Lower & Arms/Upper splits I tried a while back were ok but I felt my arms overtraining as they were being worked virtually every day. All suggestions and critique welcome.

 

[Xenith]

WOOHOO! It finally posts after nearly 2 weeks. But as you see I had to post it in small chunks and have a very short topic otherwise I continue to get that bloody '30 seconds exceeded' error). Now for the split itself: 2-day done twice a week:

Workout A: Legs, Shoulders, Abs - (Monday)
Squat x 4
Legpress x 4
SLDL x 3
Lying Hamstring Curls x 3
Seated calf raises x 3
Standing Calf raises OR Donkey Raises x 3 /alternate weekly
Military press x 4
Side laterals OR Lying Laterals x 4 /alternate weekly
Misc. Abs

Workout B: Chest, Back (Width Emphasis), Arms - (Tuesday)
Incline DB x 4
Decline DB OR Chest Dips x 4 /alternate weekly
BB Row x 4
Chins OR Wide Pullups x 4 /alternate weekly
Close-grip preacher curls x3
DB Hammer Curls x 3
Close-grip BP x 3
V-Bar Pushdown x 3
Shrugs x 3

Workout C: Legs, Shoulders, Abs - (Thursday)
Squat x 4
Zercher Squat or Duck Squat x 4 /alternate weekly
Good Mornings x 3
Standing Hamstring Curls x 3
75-Rep Calf Raises x 1
DB Shoulder Press x 4
Rear laterals OR Reverse crossovers (rear delt) x 4 //alternate weekly
Misc. Abs

Workout D: Chest, Back (Thickness Emphasis), Arms - (Friday)
Incline DB x 4
Hammer Chest Press OR Cable Flyes x 4 /alternate weekly
Rack Pulls x 4
One-arm rows OR Long-bar rows x 4 /alternate weekly
Spider Curls x 3
Incline DB Curls x 3
Skullcrusher OR Reverse BP x 3 /alternate weekly
Rope Pushdowns x 3
Behind-the-body Shrugs x 3

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That comes to ~30 sets total per workout. Large muscles get ~8 sets/workout, smaller muscles ~6 sets per workout.

Cheers and thanks in advance for input,
X