Due to starting new working hours, wanting to try working each muslce more than once a week and being able to fit it around other sports easier. I would like some advice on planning a new routine.

I was thinking about spliting it up into two routines, legs and abs, then upper body. So I can train on some days that I play other sports. As I could play football the same day, I do an upper body workout, but not a legs day.

I've looked through the routine section, but they seem to be either full body or 3/4/5 day splt.

Would much apreiciate anyone's help or anyone posting up there routines and opinions. The gym I use is well equiped so any exercise is available to me, but I'm not a fan of dead lifts and bent over rows. A bit paranoid about putting to much strain on my back.

Cheers in advance.

i have been doing olympic lifting for over 20 years, now kind of retired, i train in my garage now and i just do a simple routine to keep my strenth up, if you dont like deadlifts just build up slowly


day 1 legs,chest,biceps

squats 3x3
bench 3x3
ez curl 3x10

day 2 back, shoulders,triceps

deadlifts 3x3
shoulder press 3x8
db tricep extensions

on squats and deads esecially i just aim to do a weight for that amont of sets, if the 3rd set is hard i do the same weight next week or do 5x3 on it then up 2.5/ 5 k i fine it simple but affective (not too many sets)

last week deads 70x5 120x5 150 3x3 easy 155 next week

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1