I have been doing a 6 day/week push-pull-legs routine. I have one 90 minute gym session on each of those days. Recently my schedule has changed and I can only manage two 45 min gym sessions for 6 days/week. I would like to know how to split my routine for such a schedule. Also, if my existing routine is not amenable to splitting into two-a-day workouts, I would be grateful to know what exercises I should substitute for existing ones.
For those who are so kind as to help me with this question, I would be grateful if you could explain your reasoning behind splitting my program in a particular way. I am confused about this topic and would like to go into this schedule prepared. For example, I am wondering if I break up a push routine into two sessions on the same day, wouldn't I be over training certain muscles? And if I don't break it up like that (instead opting to, say, do push exercises in the AM and pull in the PM), how to I make sure I get the needed 2 to 3 days rest between hitting a given muscle group? By the way, my goal is hypertrophy.
Here's is my existing training schedule (adapted from a Jeff Nippard program):
Day 1 (push)
- Wide grip bench press
- Seated overhead dumbbell press
- Low-to-high cable crossover
- Dip
- EZ bar skull crusher
- Lateral raise
Day 2 (pull)
- Lat cable pulldown
- Pullups
- One-arm dumbbell row
- Cable pulldown row (torso leaned back)
- Cable face pull
- Reverse EZ bar (superset part 1)
- Supinated EZ bar (superset part 2)
- Dumbbell preacher curl
Day 3 (legs)
- Barbell squat
- Dumbbell deadlift
- Cable pull through
- Dumbbell walking lunge
- Cable leg extension
- Seated cable curl
- Cable standing calf raise
Day 4 (push)
- Close grip bench press
- Overhead shoulder press
- Incline dumbbell
- Single arm cable fly
- Cable lateral raise
- Triceps cable pushdown
Day 5 (pull)
- Neutral grip cable pulldown
- Cable seated row, arms out (superset part 1)
- Cable seated row (superset part 2)
- Kneeling cable pullover
- Barbell shrug
- Reverse cable fly
- Single-arm cable curl
- Hammer curl
Day 6 (legs)
- Dumbbell deadlift
- Goblet squat
- Dumbbell stepup
- Cable leg extension
- Swiss ball leg curl
- Seated calf raise
Day 7 (rest)