my split

[davisville64]

The mad scientist that is myself made this split. It's a bit unorthodox, but I think it will work pretty good.

chest/hamstrings
back/calves
off
delts(includes traps)/calves/abs
quads/forarms
arms/abs
off


All suggestions are appreciated. :wave:

 

[cable626]

you end up working your tri's not once, not twice, but thrice a week.
calves before quads? put them together.

If you are really looking to change around ur workout, you might want to try a push/pull split, I'm using one now and love it.

 

[stalemate]

you end up working your tri's not once, not twice, but thrice a week.
calves before quads? put them together.

If you are really looking to change around ur workout, you might want to try a push/pull split, I'm using one now and love it.

whats ur setup look like?

 

[cable626]

well here is basically what I do.
Sometimes throw in an extra set or 2, sometimes take out some based on pump/energy/ or amount of time I have.

Strength days are low reps, low volume, heavy weight.
Hypertrophy days are moderate weight, mod-high reps, high volume.

I do all 4 of these workouts every 7-8 days based on how i'm feeling also.

I don't go to failure, so this way I can recover faster. It helps BIG time. If I went to failure I wouldn't be able to do do all 4 workouts every week.

 

[davisville64]

well here is basically what I do.
Sometimes throw in an extra set or 2, sometimes take out some based on pump/energy/ or amount of time I have.

Strength days are low reps, low volume, heavy weight.
Hypertrophy days are moderate weight, mod-high reps, high volume.

I do all 4 of these workouts every 7-8 days based on how i'm feeling also.

I don't go to failure, so this way I can recover faster. It helps BIG time. If I went to failure I wouldn't be able to do do all 4 workouts every week.

Thanks, I'll have to give that a try sometime.

As for a 4 day split, how about this one?...

monday- chest/bi's
tuesday- legs/calves
wednesday- off
thursday- delts/tri's/abs
friday- back(w/traps)/calves
saturday- off
sunday- off/ light abs work at home

My only concern with this split is... When should I work the rear delt? Thursday or Friday.

 

[Gethuge]

You are making things more complicated then they need to be IMO. Stick to basics, even arnold recommended that when trying to build mass/strength.