Working Shoulders & Chest on the Same Day?

I wanted to do a follow-up on my email about Mike Mentzer.

Specifically, the body part split he used.

In his first book, “Heavy Duty,” he recommended this split.

  • Day 1: “Pushing Muscles” – Chest, Shoulders, and Triceps
  • Day 2: “Pulling Muscles” – Back and Biceps
  • Day 3: Legs

This is still a pretty standard split.

Called Push – Pull – Legs.

Mike passed away in 2001, but one of his best friends, John Little, wanted to share Mike’s final workout recommendations.

It was released in 2003 in a book titled “High-Intensity Training the Mike Mentzer Way.”

Here’s the split he used and recommended later in life.

  • Day 1: Chest and Back
  • Day 2: Legs and Abs
  • Day 3: Shoulders, Biceps, and Triceps

I like this split quite a bit.

But with Kinobody methods, we aren’t as concerned with having massive legs, so legs don’t need their own day.

I simply don’t think huge bodybuilder legs look good.

Legs don’t need a dedicated day unless you are after massive thighs that rub together… the worst feeling!

Because of this, I prefer a 2-Day split.

This works the entire body over 2 days instead of 3.

Here’s the split I used in my new Lazy Ripped Course.

  • Monday: Chest, Mid-Back, Biceps, and Hamstrings
  • Thursday: Shoulders, Lats, Triceps, and Quads

Here’s why I like this setup.

When you work your chest, your shoulders and triceps assist with the lifts.

So, these muscle groups get worked on Monday indirectly.

By Thursday, it is time for direct, intense work on these muscle groups.

So each week they are getting worked twice…

One direct and one indirect workout.

This keeps the gains coming in these muscle groups.

When you work chest and shoulders on separate days?

You are able to hit PRs on incline presses and shoulder presses on a regular basis by doing them in separate workouts.

On back exercises, the biceps get worked.

In my Lazy Ripped workout, we do direct biceps exercises on Monday.

We do chin-ups (lats) on Thursday.

The biceps play a big role in chin-ups.

So they are getting worked twice per week as well.

Directly and indirectly.

Also, the chest gets hit indirectly from shoulder presses, and the back gets hit twice per week.

Once with pull-ups and the other with rows.

Lazy Ripped works so well because each muscle group gets hit two times per week without having to do tons of volume.

You never become overly fatigued or overtrained.

This Direct + Indirect training is extremely effective.

It took me a while to figure out the ideal setup for training 2 days per week, but I’m convinced this is it

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Here’s a couple more benefits of lifting weights just two times per week.

More time to walk.

Less hunger.

This is the ideal situation for getting lean.

As soon as I switched to training two times per week, fat loss became almost effortless.

It was super easy to create a deficit by following my diet and hitting those steps.

I also had more energy.

I think you will find this to be the case when you try it.

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Talk Soon,

Greg O’Gallagher


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