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my split

davisville64

Member
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:
 
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.
 
cable626 said:
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.
Click to expand...
whats ur setup look like?
 
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.
 

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cable626 said:
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.
Click to expand...
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.
 
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.
 
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