General Points of Concern
1. Splitting training into AM/PM sessions is NOT about increasing volume. It is instead just a way to split up the current volume you are doing.
PLEASE DO NOT DO THIS UNLESS REQUIRED BY POINTS A and B BELOW
2. There are really only TWO reasons why you would split like this:
A. Timing issues
You can’t commit the necessary time for one session but can do two shorter sessions.
B. Fatigue generation
Example: You work so hard doing quads that it would be unproductive to try and do hamstrings directly after, and therefore the training effect would be minimized.
3. There really is no inherent advantage to splitting training like this. It significantly complicates life and also requires additional focus on peri-workout nutrition, as well as nutrition concerns between sessions to ensure sufficient nutrients without incurring GI distress (keep fats low during peri workout periods to aid digestion)
4. You can split SOME sessions and not others. Most people that begin this approach will begin with legs only as AM/PM (for reason stated “fatigue generation” above).
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Basic Tenets of Programming LOWER BODY
1. All Quads in the AM and all Hams/Glutes in the PM for FIRST LEG DAY
2. All Hams/Glutes in AM and all Quads in the PM for SECOND LEG DAY
But that is not sufficient breakdown…
AM Lower Session
The AM Leg session MUST consist of the HIGH-FATIGUE movements. These are generally considered the COMPOUND movements (such as Barbell Squats, Hack Squat/Leg Press machines, Lunges, Split Squats, Heavy Hip Hinges; such as DL, SLDL, RDL, Heavy Hip Ext or Good Mornings).
***Note that SOME Hip hinge variations *COULD* be in a PM session on the days where we need some “low-fatigue” hamstring work in the PM (such as Hip/Back Extensions, Or higher rep, lighter load work with DB RDL and Good Mornings)
PM Lower Session
The PM session MUST consist of the LOW FATIGUE movements. These are generally considered the ISOLATION movements (such as Leg extensions, Leg curls, Calves, Abs etc…)
***Important to note that in a “free weight only” environment (without machines), we need to use SOME Squat-pattern movements when quads are in the PM. Examples might include (but still important to make sure these are the “low fatigue” variations):
Foam-Roller DB Hack Squats
High rep (lower load) lunges and split squats
Heels-Elevated Goblet Squats
BW/Inverted Leg Extensions
Any work with exclusively bands (banded leg curl etc…)
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Example Lower Body Training Split for the Week
First Leg Day
AM – High Fatigue Quads + Calves
Barbell Squat or Hack/Leg Press
Heavy Split Squats or Lunges
Calves
PM – Low Fatigue Hamstrings/Glutes + Core
Leg Curl variation (Gliding, Towel/Slider, Swiss Ball, Banded)
Hip Thrust variation (generally higher rep or banded; low fatigue)
DB RDL or Banded/Light Good Mornings
Abs
Second Leg Day
AM – High Fatigue Hamstrings/Glutes + Calves
SLDL, RDL, Deadlift variation (or heavy Good Morning)
Hip Thrust (barbell, heavy/difficult sets)
Calves
PM – Low Fatigue Quads + Abs
Leg Extensions or BW/Inverted Leg Ext Variations
Heels-Elevated Goblet Squats or DB Foam Roller Hack Squats
*Could also do higher rep Lunge/Split Squat work here
Abs
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Basic Tenets of Programming UPPER BODY
1. All BIG MUSCLE GROUPS in the AM
2. All SMALL MUSCLE GROUPS in the PM
But that is not sufficient breakdown…
Just like the LOWER BODY, it is important to complete the ENTIRE muscle group versus splitting up the SAME muscle group across multiple sessions.
However, for UPPER BODY, this may mean completing some compound and some isolation work in the same session (whereas, for LOWER BODY we would save all isolation work for the PM session)
Example:
When doing AM work, you need to complete Bench Press and Flies both in the AM.
It would be counterproductive to try and do the Flies in the PM after the chest was stimulated a few hours prior
When approaching AM/PM split for Upper Body Days, there are circumstances to be aware of:
IF FULL UPPER BODY DAY:
All Chest and Back + Rear Delts in AM
All Shoulders/Arms in PM
IF PUSH FOCUS DAY:
All Chest in AM
All Triceps in PM
Shoulders can be placed in AM or PM, but not split between the two
***If Shoulders in PM, do BEFORE Triceps
***Also note, COMPOUND Tricep movements (Push-ups, close-grip bench, dips) should be done in AM since they also heavily involve the chest
IF PULL FOCUS DAY:
All Back and Rear Delts in AM
All Biceps in PM
