Training split

[Ben]

Hi joe,

Looking to bulk, legs need to grow.

Obviously wanting to put size on all over though, training 5x a week.

So would a,

Legs

Push/pull

Calformation

Shoulders/arms

Legs

Be a good split or what would you advise?

Many thanks

[BryceBahm]

Ben wrote:

Hi joe,

Looking to bulk, legs need to grow.

Obviously wanting to put size on all over though, training 5x a week.

So would a,

Legs

Push/pull

Calformation

Shoulders/arms

Legs

Be a good split or what would you advise?

Many thanks

Hey Ben,

This can be a challenging question without diving in and seeing what is working. The fact is, your assessment after starting a split and making adjustments based off that is what is going to get you closer and closer to a split more favorable for your leg production.

I always advise a balance of recovery and intensity. This means each time you train legs you’ve got to be able to put forth quality work sets. Even if just 1-3. They have to be good sets providing good stimuli.

Also, growth many times equates to recovery and frequency. So find they balance of volume you can train at a high level at and do it as frequently as possible. You may be able to train legs every 3-4 days or maybe every 5th day. Regardless, your progress will likely be very indicative of the quality of your leg workouts being as often as possible and at the highest level of training them each time.

[Joe]

Ben wrote:

Hi joe,

Looking to bulk, legs need to grow.

Obviously wanting to put size on all over though, training 5x a week.

So would a,

Legs

Push/pull

Calformation

Shoulders/arms

Legs

Be a good split or what would you advise?

Many thanks

1. What Bryce said
2. The Calformation program isn’t just a one day thing. It’s has programming every day, and even the loaded work increases in frequency throughout the program. And it is a true body part specialization program. So if you want to run it, that has to be your one and only body part you’re trying to bring up. Everything else needs to be on maintenance (so you can’t prioritize quads/hams at the same time)
3. Like Bryce said, you’ll likely need to have to go something like legs, 3 days off, repeat. Assuming you mean that you train 5 days during a 7 day period, with your suggested split, you finish with legs, and then start right back with legs. Even if your two rest days were in between, it still might not be enough rest, and if put upper body in between

[Author]

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