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Need help with program/split14707

Tritons private msg quote post Address this user
Hi everyone. I need your help to kind of choose a split wich would be the most optimal for bodybuidling/strength.

I am able to go to gym 4x per week, i can not fo more due to my 2x a week 24hour shift work.

At the moment i am doing full body 4x a week - squats, bench...

Should i keep it that way or should i make like oridnery "bro split", i want to keep training each muscle group atleast 2x a week, but i also want to add more volume, especially for my back and arms.

Any suggestions? Thanks!
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ajm87 private msg quote post Address this user
you could do

chest/tri
back/bi
legs/shoulder
full body

or throw shoulders on your chest/tri days
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Highdeas private msg quote post Address this user
Chest/Shoulders
Legs
Arms
Back/Traps
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THE GODFATHER wannabemuscular private msg quote post Address this user
5/3/1 is a 4x per week setup and you can customize the accessories to be geared toward your bodybuilding interests.
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Tritons private msg quote post Address this user
@ajm87 This is actually pretty good, thanks.

@wannabemuscular I had forgot about the 5/3/1. I will check his book again.

@Highdeas This split lacks of frequency. But thanks.

Thank you for your responses.
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