ExRx.net

What this means 3 on, 1 off Pull / Push / Legs
ABCX. Week have 1day off? ABCXABCX indeed work muscle train two time a week?

you are right with your assumptions.

_________________
"his hands can't hit what his eyes can't see" - muhammad ali

3 on 1 off means you work 3 days in a row and then take a day off. Pull/push/legs is how you split the 3 days.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

like Stu says

too add, or confuse, I'll say this protocol ignore the 7 day week limitations. Some "weeks" you'll have two days off. 1 day off every 4 days.

Who says a week has to be 7 days long? Oh, sure, the people who write dictionaries and who make calendars, but ignore them. Your week is 8 days long, and that's OK. My week is 9 days long (axbxcxdxx), if I don't have any interruptions.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

ABCX Does not mean 3 days consecutive one day off, and back again ABCXABCX?
Do not get over-training.

you had me at

Yes, its 3 days exercise 1 day rest
Maybe someone here can put it into a song for you.

Differnt muscle worked each ABC, so you dont 'get over-training'

Ok
Oscar_Actuary What is your split.

Berkshire Hathaway Inc.NYSE: BRK.
split 50 to 1 in Jan 2010

but seriously,

I am changing frequently.

Anything from
Here are a few I've done

Sunday, Tuesday, Thursday : Full Body

or

Monday Upper, Tuesday Lowe, Thursay Upper, Saturday Lower

or

Tuesday Full Body, Thursday Upper, Saturday Full Body. I think this one works well


In summer I tend to go for 4 days/week to keep workouts shorter. I train in hot garage in summer.

I also will do every other day, Upper/Lower or Full Body.

Rather than try to copy or worry what someone else is doing, you can just try something for a few weeks, and then adjust. For me, I try to keep the following in mind:

1. Do I want to do certain lifts on certain days? I tend to want Heavy leg work at night, especially weekends
2. Will I sometimes use yard work as a warm up, or afterwards? Antoher reasion for more sessions in summer and morning time training
3. How frequently do I want to work my chest / back / legs / arms / shoulders / core
4. How will I vary the intensity
5. What is the rest of my life looknig like, what days will I have time
6. Is there some good tv to watch

keep it simple. Just do it. Adjust. And do it some more

There's the answer. I think I'll delete everything from the first post to here.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

but we don't want to lose the early morning comedy gold

What is the difference between "light / heavy workouts 4 Day a Week (2 day split workout)"
and "3 day split: AXBXCXX".
What is better for 2 year experience 160 lb. for Gaining Muscle Mass.

one workout you do lighter weights for higher reps, the other workout you use heavier weights for lower reps

I'm going to presume for you, that which ever you stick with.
Ultimately, for average joe, the simplicity and flexibility of 4 day upper / lower is hard to beat