Dynamic 2/3 day splits

At the moment I am working on a three day split that can be broken down to Push, Leg and Pull.  I have completed one cycle with last week as my first off-loading week for the program.  I intend to complete 2 cycles before changing it up slightly, with different routines.  Off-loading week is fully focused on strength endurance and conditioning, helping to maintain good stamina and CV.  The three day split is all body-building style work, going to failure on each set, with every fourth week before the off-loading week, introducing drop-set pyramids to really finish me off.  Some of this is DC style, while the rest is pure age-old simple man versus iron.

This week is worth mentioning, since it has been a diversion from the 3 day split, forcing an unusual 2 day split integrating some of day 1 into day 2 and 3.  This is due to holiday time and no access to heavy equipment.  So Weds saw just over an hour of work, with today comprising of an equal amount of volume.  Yesterday was a mini conditioning drill, with 10 minutes of burpees pull-ups, some light jump rope conditioning and stretching.  Today now has me finished for the weekend, with another Monday miss due to bank holiday next week and fathering duties.  So next week will see another 2 day split across Tues, Weds and Thurs, with Friday off to attend a wedding.  Busy times!

What I am really trying to express here though, is that it is still possible to complete the muscle building volume for the entire week in two days by dropping some conditioning.  The conditioning can be picked up at the weekends if really necessary.

The 3 day split:

Monday:

• Dumbbell bench press
• Shoulder press
• Standing roll-outs
• Weighted dips
• One-arm triceps extensions
• Push-up finisher: 1 set to failure

Wednesday:

• Deadlift
• Leg press
• Glute-ham extensions
• Bodyweight squats finisher: 1 set to failure

Friday:

• Lat pull-downs
• Incline biceps curls
• Seated row
• EZ curl
• Chin-up finisher: 1 set to failure

The 2 day split:

Wednesday:

• Deadlift
• Leg press
• Glute-ham extensions
• Dumbbell bench press
• Shoulder press
• Toes to the bar finisher: 1 set to failure

Friday:

• Lat pull-downs
• Incline biceps curls
• Seated row
• EZ curl
• Weighted dips
• One-arm triceps extensions