Good lifting program/ split to do in weekends???

[Fedor5723]

Good Split for Saturday and Sunday lifting/combo???

 

[Fahcough]

You only workout on weekends? Or looking for something different to do outside of Mon-Fri routine

 

[DEVILsSON]

I'd try something like:

Sat: Upper - I'd rotate bench or press weekly as main lifts
Sun: Lower -- I'd rotate deadlifts and squats weekly as main lifts

Keep volume low/moderate so you can recover.

 

[mr.sandman]

Push - Pull

 

[Poon Goon]

Here's an old article by Jim Wendler on the subject. Has a program laid out that is basically what @DEVILsSON suggests.

https://www.t-nation.com/training/effective-training-for-busy-men/

 

[wufabufa]

I'd try something like:

Sat: Upper - I'd rotate bench or press weekly as main lifts
Sun: Lower -- I'd rotate deadlifts and squats weekly as main lifts

Keep volume low/moderate so you can recover.

+1 on this

Probably wouldn't hurt to grease the groove with some calisthenics throughout the week to keep horrible DOMs away. It only takes a few minutes a day here and there to do some pullups and pushups. That's worked for me in the past.