4-week only STS 2.0 Hypertrophy Rotation?

[Kellyro77]

I'm looking at creating a rotation using STS 2.0 that would replace Meso 2 from the original STS. I'm curious how some of you would approach this (and, of course, Cathe, if you're reading, how would you?)

NOTE: At the time I only have the DVDs - not streaming and therefore no Workout Blender.

Because STS 2.0 doesn't have UB split workouts, these are the options I'm thinking are available:

1. Follow a rotation that would just utilize an UB and LB workout and then include a TB workout each week with rest and/or cardio in between. (Somewhat similar to 2Lazy4Gym, only no extra emphasis on back workouts.)
2. Hack together an UB split by utilizing premixes from the Body Parts workouts in the series (I'd have to use more than one DVD to fully replace a split - meaning I'd have to tag the Shoulders workout onto the other BP DVDs. If I were to do this, I'd use one of the premixes that keep the workout under 60 min - so none of the "Extreme" ones. Probably one of the "No Repeats" versions.). I'd continue to use any of the three LB workouts from the series for the LB days.
3. Use the Express #5 and #6 "Split" workouts from Tri Sets Total Body, just omit the LB exercises and use one of the three full LB workouts for the LB days.
4. Do a mix of options 2 and 3 above to combat boredom for the UB split days. (Or even a mix of 1, 2 and 3.)
5. OR, opt to do only Body Parts workouts for the full four weeks.

Trying to figure this out as a stand-in for the next time I follow along with the original STS and I'm on to Meso 2, Hypertrophy. Just curious which combo you all think is most advantageous given you only have 4 weeks to work on hypertrophy.

 

[Debinmi]

Goodness,what a brain-teaser, LOL. But fun!

The simplest for me would be option 1. Then you get to work each body part twice in the week. Plenty of volume. You could do that for 2 weeks with no repeats. Or another simple option, do the 3 TB in one week - still plenty of volume. Or do a mix of these two simple options to combat boredom over the month. Yet, another option - there are UB/LB splits on Tri-Sets and SuperSets TB, so you could combine them to get another UB/LB split (the LB are rather short but could be repeated or combined). I really enjoy the BP splits, so I'd probably do a week of Legs, Back, Chest, Shoulders, then combine Bi's/Tri's for one week (or sub in Xtrain's BurnSets Bis/Tris) which gives two days for rest/recovery or cardio.

If you're thinking of the traditional "bro-split" of the original STS, then using the prmixes from TriSets would give you one week. Then you could play with those Body Parts to get the split you're looking for. Shoulders could be divided between the two other UB as Cathe does in the LMRE/2 Bonus workouts and in RWH. My shoulders can use the additonal work, so I'd probable make it a 4th workout in that week. 2Lazy4Gym added Back as her 4th. I modified her rotation and rotated an extra full UB part in each week instead of just back.

I think I just muddled the waters

 

[Kellyro77]

Goodness,what a brain-teaser, LOL. But fun!

The simplest for me would be option 1. Then you get to work each body part twice in the week. Plenty of volume. You could do that for 2 weeks with no repeats. Or another simple option, do the 3 TB in one week - still plenty of volume. Or do a mix of these two simple options to combat boredom over the month. Yet, another option - there are UB/LB splits on Tri-Sets and SuperSets TB, so you could combine them to get another UB/LB split (the LB are rather short but could be repeated or combined). I really enjoy the BP splits, so I'd probably do a week of Legs, Back, Chest, Shoulders, then combine Bi's/Tri's for one week (or sub in Xtrain's BurnSets Bis/Tris) which gives two days for rest/recovery or cardio.

If you're thinking of the traditional "bro-split" of the original STS, then using the prmixes from TriSets would give you one week. Then you could play with those Body Parts to get the split you're looking for. Shoulders could be divided between the two other UB as Cathe does in the LMRE/2 Bonus workouts and in RWH. My shoulders can use the additonal work, so I'd probable make it a 4th workout in that week. 2Lazy4Gym added Back as her 4th. I modified her rotation and rotated an extra full UB part in each week instead of just back.

I think I just muddled the waters

Thanks - I appreciate some more ideas. It's definitely a brain-teaser.

Maybe a more simple question is just "if you could only do a 4-week STS 2.0 rotation, what would you do?"

Fortunately I've got lots of time before I need to come to any firm decisions on this - won't be revisiting STS again until the end of the year - but I'm thinking that I'd rather utilize STS 2.0 for the hypertrophy phase.

 

[Debinmi]

Maybe a more simple question is just "if you could only do a 4-week STS 2.0 rotation, what would you do?"

I would do two weeks of UB/LB/TB splits.
Then two weeks of Body Parts (with then maybe the remaining TB thrown in somewhere ).

 

[Nabbe47]

This is suggested by Google Gemini AI Agent:

The 4-Week "Total Body & Split" Cycle
This rotation blends total body metabolic conditioning with focused upper/lower splits to build strength and endurance. It gives your body a rest day between each lifting session to maximize recovery.

• Monday: Upper Body Focus (Chest, Back, Shoulders)
• Tuesday: Recovery or Steady-State Cardio (30 min max)
• Wednesday: Lower Body Focus (Quads, Hamstrings, Glutes, Core)
• Thursday: Recovery or Steady-State Cardio (30 min max)
• Friday: Total Body Strength (Supersets or Giant Sets)
• Saturday: Mobility, Yoga, or Rest
• Sunday: Complete Rest Day

Cathe Friedrich Workouts to Use
You can mix and match from the STS 2.0 series to fill this schedule:

• Total Body: Supersets, Giant Sets, or Tri-Sets Total Body
• Upper Body: Upper Body 1, Upper Body 2, or Body Parts Back + Biceps
• Lower Body: Lower Body 1 or Lower Body 2
• Recovery / Core: Mobility 1, Active Recovery, or Metabolic Core

 

[nickisteen]

I'm looking at creating a rotation using STS 2.0 that would replace Meso 2 from the original STS. I'm curious how some of you would approach this (and, of course, Cathe, if you're reading, how would you?)

NOTE: At the time I only have the DVDs - not streaming and therefore no Workout Blender.

Because STS 2.0 doesn't have UB split workouts, these are the options I'm thinking are available:

1. Follow a rotation that would just utilize an UB and LB workout and then include a TB workout each week with rest and/or cardio in between. (Somewhat similar to 2Lazy4Gym, only no extra emphasis on back workouts.)
2. Hack together an UB split by utilizing premixes from the Body Parts workouts in the series (I'd have to use more than one DVD to fully replace a split - meaning I'd have to tag the Shoulders workout onto the other BP DVDs. If I were to do this, I'd use one of the premixes that keep the workout under 60 min - so none of the "Extreme" ones. Probably one of the "No Repeats" versions.). I'd continue to use any of the three LB workouts from the series for the LB days.
3. Use the Express #5 and #6 "Split" workouts from Tri Sets Total Body, just omit the LB exercises and use one of the three full LB workouts for the LB days.
4. Do a mix of options 2 and 3 above to combat boredom for the UB split days. (Or even a mix of 1, 2 and 3.)
5. OR, opt to do only Body Parts workouts for the full four weeks.

Trying to figure this out as a stand-in for the next time I follow along with the original STS and I'm on to Meso 2, Hypertrophy. Just curious which combo you all think is most advantageous given you only have 4 weeks to work on hypertrophy.

I like option 1!

 

[nickisteen]

This is suggested by Google Gemini AI Agent:

The 4-Week "Total Body & Split" Cycle
This rotation blends total body metabolic conditioning with focused upper/lower splits to build strength and endurance. It gives your body a rest day between each lifting session to maximize recovery.

• Monday: Upper Body Focus (Chest, Back, Shoulders)
• Tuesday: Recovery or Steady-State Cardio (30 min max)
• Wednesday: Lower Body Focus (Quads, Hamstrings, Glutes, Core)
• Thursday: Recovery or Steady-State Cardio (30 min max)
• Friday: Total Body Strength (Supersets or Giant Sets)
• Saturday: Mobility, Yoga, or Rest
• Sunday: Complete Rest Day

Cathe Friedrich Workouts to Use
You can mix and match from the STS 2.0 series to fill this schedule:

• Total Body: Supersets, Giant Sets, or Tri-Sets Total Body
• Upper Body: Upper Body 1, Upper Body 2, or Body Parts Back + Biceps
• Lower Body: Lower Body 1 or Lower Body 2
• Recovery / Core: Mobility 1, Active Recovery, or Metabolic Core

Nabbe47, I really like this idea!