I have spent a lot of time obsessing about gym programming and how to split the body up across the week, particularly for hypertrophy. I find myself currently reverting to an old Miloš Šarčev six-day split I deployed with great success when I was 16.
I met Miloš when I was in my early twenties. He was nice, and I thanked him for what his split and ideas about pre- and intra-workout nutrition had done for me.
I have slightly modified this split to mention glutes and adductors, as well as to hit abdominals twice.
Monday: Quads, Glutes, & Adductors.
Tuesday: Chest & Calves.
Wednesday: Back & Abdominals.
Thursday: Shoulders & Calves.
Friday: Hamstrings, Glutes, & Upper Trapezius.
Saturday: Arms & Abdominals.
Sunday: Off.
If you are aiming for 10–30 sets per group, you will probably want to mostly stay away from fatigue and failure if you are going to be able to deploy this for eight weeks (prior to a deload week) without burning out. That being said, you should probably also deload in some way on days when you aren't "feeling it", or when you are perhaps feeling things you shouldn't . . . like a sore knee or an inflamed glenohumeral joint.
Lifting six days per week can be demanding, but it can also be a lot of fun.
Listen to your body.
#hypertrophy #muscle #gym #weightlifting #bodybuilding #strength #performance #power
Recovering Academic
npub1w9…wekxt
2025-03-18 09:29:16
Author Public Key
npub1w9wz0y54ke29f3ryk7zs84s4fttkj7agy3sv2mv2gt44mgg7d39sewekxtPublished at
2025-03-18 09:29:16Event JSON
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"content": "I have spent a lot of time obsessing about gym programming and how to split the body up across the week, particularly for hypertrophy. I find myself currently reverting to an old Miloš Šarčev six-day split I deployed with great success when I was 16. \n\nI met Miloš when I was in my early twenties. He was nice, and I thanked him for what his split and ideas about pre- and intra-workout nutrition had done for me. \n\nI have slightly modified this split to mention glutes and adductors, as well as to hit abdominals twice.\n\nMonday: Quads, Glutes, \u0026 Adductors.\nTuesday: Chest \u0026 Calves.\nWednesday: Back \u0026 Abdominals.\nThursday: Shoulders \u0026 Calves.\nFriday: Hamstrings, Glutes, \u0026 Upper Trapezius.\nSaturday: Arms \u0026 Abdominals.\nSunday: Off.\n\nIf you are aiming for 10–30 sets per group, you will probably want to mostly stay away from fatigue and failure if you are going to be able to deploy this for eight weeks (prior to a deload week) without burning out. That being said, you should probably also deload in some way on days when you aren't \"feeling it\", or when you are perhaps feeling things you shouldn't . . . like a sore knee or an inflamed glenohumeral joint. \n\nLifting six days per week can be demanding, but it can also be a lot of fun. \n\nListen to your body.\n\n#hypertrophy #muscle #gym #weightlifting #bodybuilding #strength #performance #power",
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