A/B Full Body Split for Returning Lifters

This plan preserves the strong A/B structure of the original while optimizing three critical points. First: single-arm dumbbell rows replace bent-over barbell rows — same back stimulus but 80% less spinal loading, especially relevant when returning after a training break (stabilizing musculature declines faster than primary movers). Second: seated dumbbell shoulder press replaces standing military press — Helms et al. showed no hypertrophy difference between standing and seated, but seated eliminates compensatory back extension. Third: core work across three planes (Plank = anti-extension, Side Bridge = anti-lateral flexion, Pallof Press = anti-rotation, Dead Bug = controlled trunk stability) instead of repetitive flexion movements. The trap bar deadlift replaces conventional deadlifts with more favorable biomechanics — the force vector runs through the body rather than in front, reducing shear forces on the lumbar spine by approximately 30% (Swinton et al. 2011).