Best Split For Press Movements?

What is the best way to hit shoulders and chest twice in a week on a 5 day routine, since press movements overlap and both hit front delts, which affects performance

PPL or ULPH hits them in the same day, suboptimal to be on the same day
Bro split hits them once per week, suboptimal

Thoughts on
Chest/back
Legs
Shoulders/arms
×
repeat

but then that takes 6 days which is hard to stick to

  1. 1 month ago
    Anonymous

    and full body is dogshit imo

    • 1 month ago
      Anonymous

      Can you elaborate?
      I'm currently running GZCLP and it has 3 days full body and one is upper body.

  2. 1 month ago
    Anonymous

    I do a PPL split. Push day 1 has flat bench, push day 2 has OHP. Both days have lateral raises, pec flys, and dips. Works for me. And for what it’s worth I bench 335 lbs, ohp 200

    • 1 month ago
      Anonymous

      >Push day 1 has flat bench, push day 2 has OHP.

      Can I get an answer as to why ppl do this? I do bench and press on the same day. One push day 1 I do 4x8 bench and 5x5 press and on the second day I do 5x5 bench and 4x8 press. Do I really have to do them on seperate days? Feels unnecessary.

      • 1 month ago
        Anonymous

        Because they have a lot of overlapping muscles and whatever exercise you do second will suffer if you haven’t rested in between. Also I lift heavy and doing bench press and OHP on the same day feels dangerous and has gotten me injured before.

    • 1 month ago
      Anonymous

      you don't do incline? why not do push 1 with bench/incline power, ohp hypertrophy, then vice versa

      • 1 month ago
        Anonymous

        No I don’t do incline. I used to bench then ohp for hypertrophy but I was sick of 2 hour workouts and I feel like ohp never got any better, plus my shoulders were hurting from that much pushing. I try for 4x10 225 or 5x5 255 flat bench so I rest 3-4 minutes between sets

  3. 1 month ago
    Anonymous

    The best plan for shoulders and chest is

    M - chest + shoulders
    W - shoulders + chest
    F - load up 405 and pretend to squat when no one is looking, chest + shoulders

  4. 1 month ago
    Anonymous

    Some sort of Norweigan volume Training. PPL but morning and night, 2x12+ for each compound.

    Then you can do a press and accessory every 36 hours, but still have a 72 hour rest between similar movements. And get 5 sessions of each movement per week.

  5. 1 month ago
    Anonymous

    Separate chest and shoulders into different days. You will only be able to really work one of those in a day as your triceps will be smoked by the end of your first sets. I.E if you start with bench, your overhead press will suffer. If you start with OHP then your bench will suffer.

  6. 1 month ago
    Anonymous

    A: back, shoulders, triceps
    B: legs, back, biceps
    thank me later.

    • 1 month ago
      Anonymous

      chest?

      • 1 month ago
        Anonymous

        why you want to have mantits? are you gay?

  7. 1 month ago
    Anonymous

    Meadows chest manual is set up
    >chest/shoulders
    >back/abs
    >rest
    >legs/calves
    >chest/shoulders
    >arms/abs/calves
    >rest

  8. 1 month ago
    Anonymous

    Do both. 1 day do a heavier weight barbell variant. Another do dumbbell with a higher rep focus.
    Of course do your isolations too.
    I like lots of volume. When I go to heavy my shoulder joint just gets pissed.
    Bro splits are for roiders, hyper responders, or intensity brahs.

    You could do a torso/limbs split with an extra pressing day at the end. I like torso/limb more than upper lower.

  9. 1 month ago
    Anonymous

    Cheat, back, legs, shoulders/arms, rest. 5 day routine, everything gets good rest. Just don't deadlift on back day

  10. 1 month ago
    Anonymous

    I just do overheads twice per week. Once working to a max triple and then @ 60% for volume. Second working to a max single and then @ 60% again for volume. I like it and I progress nice enough. BW 195 and 1RM 255. I don’t do any other push exercises during the week. Do whatever works bro and good luck

  11. 1 month ago
    Anonymous

    I do UPxUP,Shoulders and arm,x

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