First of all:
Nutrition
Taking for granted that your nutrition is on point, when i am saying on point i mean that you know and count your daily calorie intake and your macros by at least 95% correct (you can never by 100% sure if you have eaten 500 or 505 calories per meal, or that was 40carb/40prot/20fat or 37/41/22). Also, i asume that now you are in high calorie diet. Excuse me if that short prologue sound silly if you already know those things but i want to be 100% clear that this is your ticket, if you don't know it, and also be clear for everyone else that will read it.
So, let's go to your training.
Another thing I forgot to say before each training session I do 20
minutes of HIIT on the threadmill
Just stop it. It's ok to do a 5-10 minute warm up, but 20 minute HIIT before each workout? You can't expect nothing from that, either losing fat or control it. Think it in the other way, if you are doing now a 20 minute HIIT before each workout what are you going to do at summer? Or when you will be at, let me say, 95kg and 12% body fat? Your body will get used of it and then it won't be any surprise, so it won't trigger it anymore to burn the fat. Don't use strong weapons so early, unless your only goal is to lose weight (both fat and muscle) and only that.
You can do a 5-10 minute warm up before the workout and after your workout a 20 minute fast walking in treadmill with a medium incline.
Before we go to your split, i have to say that this not a split, this will just make your body sore and more sore and more. Maybe you will see results and you keep seeing when you are a beginner but not with the right way, so we come to the second of all.
Second of all:
Rest
The problem with my program is that I cannot make use of the 48 hour
recovery time that my body gives me.
The problem is that your program is so wrong organised, that's why you can't have a 48 hour recovery for each muscle.
Overtraining doesn't necessary mean that you will grow. Muscles grow when they rest, not when you train them. When you train the muscle you "destroy" it, giving him the time he need to recover will make him grow as it will need more "space" every time to reconstituted totally. That's the mucle building process or muscle growth or getting bigger and stronger. So, we will make an appropriate split that will let you get the time you need to rest and recover every week.
Training
We finally come to last thing of the three, Nutrition/Rest/Training, the Training. Okay i have said it before, this is not a split, let me explain why. Could it be one of the baddest split. You are training the three big muscle groups every next day and you are training last arms and shoulders.
Not only you can't have the time to recover but you are burning you body in totally wrong way.
After all, we got to the point. Let's choose an appropriate split that will surprise your body and let you rest - grow. It's not that usual split but it's a correct and an excellent one. That's a 7-day split. You can start with Day 1 and end to Day 7 at any range you prefer.
You are free to choose the exercises you like but they shouldn't be escersices that you are doing too long, and you have get used of them, and they should be exercises thay hit the whole muscle group at every workout. Here is a proper split/exercise program:
Day 1 - Shoulders/Traps/Triceps
- Push Press
- Arnold Press
- Lateral Raises
- Bent Over Lateral Raises
- High Cable Lateral Raises
- Dumbbell Shrugs
- Pressdown
- Lying Dumbbell Triceps Extension
- Overhead Dumbbell Triceps Extension
Day 2 - Back / Abs
- Pulldowns with open grip
- Pullups with medium grip
- Barbell Row
- Seated Cable Rows
- Deadlifts
Hyperextensions
Crunches
- Leg Raise on straight bench
- Plank
Day 4 - Chest / Biceps
- Incline Barbell Press
- Incline Dumbbell Flyes
- Dumbbell Press
- Pullover
- Preacher Curls
- Dumbbell Curls with straight back against the wall
- Concentration Dumbbell Curls
Day 5 - Legs
- Barbell Squats
- Front Barbell Squats
- Leg Extensions
- Lying Leg Curls
- Romanian Deadlifts
- Standing Calf Raises
- Seated Calf Raises
For Day 6 if you decide to add another workout, you can choose the excerises.
Considering that split what we can see is that we start the week with small muscle groups that will allow us to go as heavy as we want and let our arms grow much more (going heavy in Triceps is the point on big arms). Second day, we hit the one of the three big muscle groups, we hit it alone as we do on legs too, because chest works together when we train arms and shoulders. That's why we isolate the back at a single day, hitting lower and upper back and abs too. Third day rest, we will leave 48 hours pass before we workout arms again, we have hit them on first day and tomorrow they will work for chest too but they would have the time to recover. Also back will have it's time to recover before we need it again to workout together on leg day (yeah back collaborate with legs on some excersices). Forth and fifth day looks logical now.
For the sixth day, again, i suggest resting but it's ok if you want to isolate a muscle group and hit it twice a week, i wouldn't suggest that to be back or legs, or even big lifts for chest. It would be ok to hit arms, if you want to and need to. But not necessary.
I would suggest to run this program for 12 weeks. For reps i would suggest to run a pyramid by changing the reps every 3 weeks. A nice pyramind would be:
- Weeks 1-3 : 12/10/8 reps per set
- Weeks 4-6 : 10/10/8 reps per set
- Weeks 7-9 : 8/8/6 reps per set
- Weeks 10-12 : 8/6/6 reps per set
For Abs and Calfs go to 20-30 reps for 4 sets. On each day the first excersice go for 4 sets, first will be a low weight warm up.
That's all.
