1 day split!

[Zee Deveel]

So one of my friends only has 1 day a week to workout, he wants to build strength and bulk up a bit. He's doing Muay Thai and BJJ.

I was thinking something like:

Squats: 3x5
Bench Press: 3x5
Deadlift: 1x5
Shoulder Press 3x5
Chins: 3xFailure

Any feedback / ideas?

[JB]

Scroll slightly down the page and you get this http://www.iron-city.net/showthread.php?t=2864

[ATZ]

Use the search function? ^^^

[Zee Deveel]

There's not much useful information in that thread.

I wanna make a workout for him, I don't just need suggestions of exercises.

I wanted to include Power Cleans, but I think doing PCs, Deadlift, Bench, Squat on the same day would be way too much so I put in chins instead, also they should work his biceps a bit more.

[chi]

push, pull, postier chain, quads all heavy

[Zee Deveel]

Postier chain?

[ATZ]

Postier chain?

Ass, hams, calfs, hips: Any Deadlift variation, GHR's, Power Cleans.

What Chi means is something like: Bench, Chins, Deads, Front Squats. (Not necessarily in that order)

He's only working out once a week so its hardly going to kill him doing all of that in one session.

[JB]

If it were me I'd do at least 5*5s on everything. maybe fronties, deads, push press/OHP and chins or rows. and then finish off with some face pulls and press ups.

[666]

I'd probably build up to a heavy 1-5 then have a back-off on each of a similar exercise to those ^^^ I'd probably need some torso work as well, but that's a weakness of mine.