Low fatigue going from 3/4 day to 5/6 day?

Training Q&A [Moderated]
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1

Hey guys, I have a really busy work schedule (and 2 young kids) and when I purchased the low-fatigue template I didn’t realize, especially in the 3 day, just how time-intensive the workouts are. It’s also not balanced in time - I find the first workout to be the longest, 2nd to be the shortest (by a good margin), and the third workout to be in the middle. And this is with antagonistic supersets my workouts are anywhere from 45-75 min. I could try with the 4-day template but in general with my family/kids/work I’m more likely to have time every day, but shorter bouts, rather than longer dedicated bouts only on a few days.

I need to be closer to 30 min/day (ideally each week day) and that could probably come from either taking the 3-days and splitting them in half or taking the 4 day and pushing the supplemental work into a dedicated day How would you recommend I go about splitting up these templates?

One idea I had:

  • Mon (Squat + Bi/Tri accessories)
  • Tue (Bench + Squat/Dead accessories)
  • Wed (Dead + Back accessories)
  • Thu (Squat + Chest/Bi/Tri accessories)
  • Fri (Bench + Squat/Dead accessories)
  • Sat (Dead + Back accessories)
2

This is totally fine to do what you’re planning. Only thing I would add is at least ~ 75 -minutes of conditioning per week, ideally where you’re heart rate is 80-85% your max.

For a bit of context, frequency is mainly a tool to distribute training load. Shorter, more frequent sessions work just as well as longer, less frequent sessions. Based on available evidence, they appear to work about the same for strength, hypertrophy, and cardiorespiratory fitness.

3

Cool, I didn’t mention this but I’m also rowing 3 days a week right now, too (vigorous intensity, minimum 150 watts). So it’s easier for me (and easier to manage fatigue) if I can get 30 min of lifting and 30 min of cardio 6 days a week than 3+3 with dedicated lifting and rowing days.

Is there a way in the app to account for this split so I can take the protocols from individual exercises (like 4 reps at RPE 7 for 5 sets) and apply the exercise selection to them?

Thanks!

4

I don’t think our app has that functionality, but that’s a good idea for an update. If I get some free time, maybe I’ll do it for you in your account.