My suggestion for a split

I don`t believe in training every bodypart less than three times a week, but at the same time, I don`t really believe in doing full-body workouts ether, for muscle-growth, so you need a real split. I`m more in direction of Tom Platz also when it comes to higher reps, instead of heavier weights; cranking out more reps. Here`s my suggestion:

Monday, wednesday and thursday:
Normal squats 5 sets
Front squat 5 sets
Hamstrings with bodyweight 5 sets
Standing raises for calves elevated heel on a plate 5 sets
Jumping with focus on calves or running in sand 5 sets

Tuesday, friday and saturday:
Benchpress with normal grip 5 sets
Military press for shoulders behind neck 5 sets
Tricepscurls behind neck standing (a little cheatcurls) 5 sets
Flyes with arms so near floor as possible for stretch 5 sets
Dips with bodyweight all the way down 5 sets

In the evening three times a week you also do:
Deadlifts 5 sets
Deadlifts with stiff legs 5 sets
T-bar rows with narrow grip 5 sets
Chin-ups with bodyweight 5 sets
Cheatcurls for biceps 5 sets
Preacher-curls for biceps 5 sets

So you have to workout twice a day, so every bodypart get`s training three times a week, but you rest on sundays. On sundays you can have a big meal and relax, and maybe stretch a little so your neck doesn`t get stiff and calves, try to stretch chest also so the shoulders don`t get tight. Stretching creates more space for muscle-growth also. I reccommend minimum 10 reps a exercise, 15-20 better. Deadlifts are heavy, but you need it for striations in the lower back, often neglected.

 

Your dedication to training each muscle group three times a week is impressive and aligns with certain high-frequency training philosophies. However, it's essential to consider the balance between training intensity, volume, and recovery to optimise muscle growth and prevent overtraining.

Training Frequency and Recovery:

Training a muscle group multiple times per week can be effective, provided that the volume and intensity are appropriately managed. Research suggests that training each muscle group twice per week may maximize muscle growth, allowing sufficient recovery time. Exceeding this frequency without adequate rest can lead to diminished returns and increased risk of injury.

Volume and Intensity Considerations:

Performing 5 sets per exercise with high repetitions (10-20 reps) emphasizes muscular endurance and hypertrophy. However, it's crucial to monitor total weekly volume to avoid overtraining. Incorporating a mix of rep ranges, including lower reps with higher weights, can stimulate different muscle fibers and promote balanced development.

Exercise Selection and Joint Health:

Including exercises like behind-the-neck presses and cheat curls can place undue stress on the shoulder and elbow joints. It's advisable to perform movements within a safe range of motion and consider alternative exercises that reduce joint strain while effectively targeting the intended muscle groups.

Importance of Rest and Recovery:

Allocating rest days, such as your designated Sunday, is vital for muscle repair and growth. Additionally, ensuring adequate sleep, nutrition, and incorporating active recovery strategies can enhance performance and results.

Individualization of Training Programs:

While high-frequency training works for some, individual factors like training experience, genetics, and lifestyle play significant roles in determining the optimal training split. It's beneficial to assess progress regularly and adjust the program based on personal responses and goals.

In summary, your commitment to a rigorous training regimen is commendable. Balancing training frequency, volume, and recovery is key to sustainable progress and long-term health. Listening to your body's feedback and making informed adjustments will support continued success in your fitness journey.