I currently train 4 days per week. I divide my body into 3 workouts and rotate between a power training workout which incorporates low reps (2-5) and longer rest periods with a hypertrophy day incorporating higher reps (6-12) and shorter rest periods. On the hypertrophy day I also incorporate intensity techniques such as supersets, drop sets and partial reps.
Week 1
Monday: Back, Biceps- Power
Tuesday: Chest, Shoulders, Triceps- Power
Wednesday: Rest
Thursday: Legs- Power
Friday- Back, Biceps- Hypertrophy
Saturday- Rest
Sunday- Rest
Week 2
Monday: Chest, Shoulders, Triceps- Hypertrophy
Tuesday: Legs- Hypertrophy
Wednesday: Rest
Thursday: Back, Biceps- Power
Friday- Chest, Shoulders, Triceps- Power
Saturday- Rest
Sunday- Rest
What are you doing cardio wise and how will that change as you get closer to the comp. Also what and how often are you working abs?
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