Poll: What kind of split do you follow?

what kind of split do you use?

  1. Registered User
    doingwork30's Avatar
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    what kind of split do you use?


    what kind of split workout have you found to work best for you? Also what do you do on each day?

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    kingk0ng's Avatar
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    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
    Wednesday- Off
    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
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    ianm4208's Avatar
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    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"
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    jumpshot903's Avatar
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    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.
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    slacker86's Avatar
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    i use branch warrens 5 day split... just feels good and seems to work really well for me
  6. Registered User
    kimmy gibler's Avatar
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    sunday-calves& quads
    mon-back
    tues-off
    wed-calves,delts,tris
    thur-hamstrings
    fri-off
    sat-chest
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    indianballer's Avatar
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    5 day

    Sunday: Back
    Monday: Chest
    Tuesday: cardio/abs
    Wednesday: Legs
    Thursday: Shoulders
    Friday: Arms
    Saturday: cardio/abs
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