First and foremost, this isn’t set in stone or the way that you have to do it. It’s simply a guide.
Lately I have been following a Push/Pull/Legs type of split after 2-3 years of simple Total Body lifts.
I start my push days with DB Bench Press, pull days with Chin Ups, and leg days with RFE Split Squats…all 5 sets of 3-5 reps with a decent amount of rest between sets (3-5 minutes).
Then the vast majority of the lift on all days takes place in the 6-12 rep range. Accessory type lifts like Landmine Presses, Dumbbell Rows, and Leg Curls.
Finally, I will end most, but not all, sessions with something in the higher rep range with a short rest period. This may be Push Ups, Ring Rows, or Sled Pushes or Pulls.
Again, this isn’t the end-all-be-all, it’s just a guide, and a pretty good guide.
Heavy compound lifts with lots of rest.
Moderate lifts with moderate rest.
Higher reps with short rest.
Hope that helps!
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