what kind of split workout have you found to work best for you? Also what do you do on each day?
When I was a beginner three day full body routines were all I done.
My favorite right now is upper body/lower body with 2 days for upper body and 2 days for lower body. The way I set it up is like this
Monday- Upper Body, Push Dominant, horizontal push/pull, vertical push/pull, triceps
Tuesday- Lower Body, Quad Dominant, 2 quads, 1 posterior chain, 2 abs
Thursday- Upper Body, Pull Dominant, vertical pull/push, horizontal pull/push, biceps
Friday- Lower Body, Posterior Chain Dominant, 2 posterior chain, 1 quads, 2 abs
Or I'll do this.
Monday- Horizontal Emphasis, Vertical Maintenance
Tuesday- Posterior Chain Emphasis, Quad Maintenance
Thursday- Vertical Emphasis, Horizontal Maintenance
Friday- Quad Emphasis, Posterior Chain Maintenance
One or the other. I'm on a full body right now to break a strength plateau, which I've already done, but upper body and lower body (4 days) are my favorite.
Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
Current lifts: Squat: 545 | Deadlift: 600 | Bench: 425 | P. Clean: 325 | Press: 285
KK, could you show an example of workouts for the 4 day split? I know what you mean, I just don't know what to interpret when you say "dominant"
Lately ive been doing this its modified to what i feel like doing during the week.
Day 1: Chest, Tris
Day 2: Cardio, ABs
Day 3: Back, Bi's
Day 4: Legs
Day 5: Light Upper Body
Day 6: Cardio, abs
Day 7: Light Lower Body
This split is rather different its something ive been trying out because i dont like doing each body part once a week, SO i'll hit it hard during each primary time then i'll do whatever i feel necasary on light day always a variation of the main day like i'll involve pushups or dumbell work depending on what i did earlier.
i use branch warrens 5 day split... just feels good and seems to work really well for me