So now that I’ve gotten to about 6 weeks out from the next encounter with the stage, I increased training frequency and thus, increased total volume. I made steady progress through the first couple months training 4x/week with what most would consider moderate volume. Without decreasing the volume per session, I’ve added a 5th day to the split. That looks like this:
Mon: Chest/arms (2 triceps moves/1 bicep move)
Tues: Back/arms (2 bicep moves/1 triceps move)
Wed: off
Thurs: Hamstrings/calves/abs
Fri: Delts/arms (2 triceps/1 bicep)
Sat: off
Sun: Quads/calves
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