As of January 6, 2020
Day 1: Back
Day 2: Chest
Day 3: Legs (Quads Focused)
Day 4: Abs/Calves
Day 5: Arms
Day 6: Shoulders
Day 7: Legs (Hamstrings + Glutes Focused)
Day 8: Abs/Calves
Day 9: Pull Day (Back + Biceps)
Day 10: Push Day (Chest + Shoulders + Triceps)
Day 11: Legs
Day 12: Abs/Calves
A 12 Day Split?
Yes! I am excited about this! I will be programming this strategically and I have laid it out so we give each muscle enough rest between days before we crush them again!
If you follow this religiously you will obviously notice that not every Monday, Tuesday, Wednesday, etc will be the same muscle group. It will switch up every day as this is a 12 day cycle, which is unorthodox to your standard splits.
What about rest days?
As you know, giving your body enough rest is crucial for growth and development. With this said, active recovery days are something that I strongly believe in.
What do I mean by active recovery days? I simply mean that I don’t think a “rest” day should ALWAYS be looked at as a lazy “I’m going to do absolutely nothing today” day. Do I think we all need those days every once in a while and it benefits you and your body WHEN YOU NEED IT? Yes, of course! But, I also believe that if you trained hard for 3 days straight and your body was feeling it, yet you still wanted to head to the gym on day 4, going to train some light abs and calves and maybe doing some light cardio is NOT going to exhaust your system (when programmed correctly) or “overtrain” your body and effect your “rest” day in a negative way.
On top of all of this, the most important thing you can do is LISTEN TO YOUR BODY! If you are feeling worn out from the workouts, very sore everywhere, and need a day away from the gym..TAKE IT! This is NOT going to set you back! Your body obviously needs it!
I will be rotating through this split and starting over every 12 days, but as long as you screenshot the workouts before they disappear, you can structure this split however you want! The easiest way in my opinion would be to take your rest days on the days that I have Abs/Calves. No, this does NOT mean to skip these days, it simply means that you can sprinkle them in and add them on top of other days and take the days of Abs/Calves as a rest day IF YOU NEED IT!