whats YOUR favorite workout split?

  1. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    whats YOUR favorite workout split?


    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF

  2. The Female Terminator
    Board Sponsor
    Rosie Chee's Avatar
    Stats
    5'1"  122 lbs.
    Join Date
    Mar 2008
    Location
    Kiwi in the United States
    Age
    30
    Posts
    16,171
    Rep Power
    194004

    Quote Originally Posted by R1balla View Post
    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF
    It really depends on the individual, their goals and needs - and your training programmes should be specific to YOU re these factors.

    Personally, I prefer to do 4-5 resistance sessions a week, with 2-3 of them being Full-Body, nothing for Legs, and a day off after second or third day of resistance sessions.

    A couple of examples (note, only resistance sessions included, not cardio - which is done six days a week):
    Monday - Shoulders
    Tuesday - Arms
    Wednesday - Full-Body
    Thursday - Off
    Friday - Full-Body
    Saturday - Upper Body
    Sunday - Day Off

    Monday - Full-Body
    Tuesday - Full-Body
    Wednesday - Full-Body
    Thursday - Off
    Friday - Upper Body
    Saturday - Shoulders/Arms/Abs
    Sunday - Day Off

    Note also, that as one becomes more experienced and progresses with their physique, splits that they use will also change.

    ~Rosie~
    The Primordial Woman
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  3. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
    •   
       

  4. The Female Terminator
    Board Sponsor
    Rosie Chee's Avatar
    Stats
    5'1"  122 lbs.
    Join Date
    Mar 2008
    Location
    Kiwi in the United States
    Age
    30
    Posts
    16,171
    Rep Power
    194004

    Quote Originally Posted by R1balla View Post
    yeah i understand each person has different goals. thats why i asked what do YOU like. those workouts are interesting. never done a 3 day in a row full body before. that isnt overkill?
    Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

    Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  5. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,080
    Rep Power
    918003

    Westside for Skinny Bastards v3 template
    M.Ed. Ex Phys
  6. Registered User
    ambulldog's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Aug 2008
    Posts
    1,960
    Rep Power
    8430

    i like dc and push-pulls
  7. Registered User
    dlucks's Avatar
    Stats
    6'0"  0 lbs.
    Join Date
    Dec 2009
    Posts
    335
    Rep Power
    849

    Quote Originally Posted by R1balla View Post
    Here is mine. ive seen alot of posts on "what workout to gain mass" so maybe this thread will get enough replies so newbs can just read this. here is mine

    Mon - Shoulders/traps
    Tues - Legs w/ deadlifts
    Wed - OFF
    Thursday - Chest/tri
    Friday - Back (with deadlifts)/ bis
    Weekend OFF
    I like this. Might change it up soon.
  8. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    Quote Originally Posted by Rosie Chee Scott View Post
    Each to their own. Depends on your definition of "overkill" - it's not for me (bearing in mind my training history), but for a beginner it would be. Everything is relative. I don't train like most people and I certainly wouldn't recommend how and what I train like to anyone else.

    Body-part splits have also worked for me re mass, as well as my own spin on the Velocity Training Programme (note that I said the training programme - nothing to do with the nutrition of the Velocity Diet). If you're eating enough and following the main principles for gaining mass, then honestly, anything is going to work.
    thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
  9. The Female Terminator
    Board Sponsor
    Rosie Chee's Avatar
    Stats
    5'1"  122 lbs.
    Join Date
    Mar 2008
    Location
    Kiwi in the United States
    Age
    30
    Posts
    16,171
    Rep Power
    194004

    Quote Originally Posted by R1balla View Post
    thats very true rosie. hey, have u spoken with austin lately? we talk but not about training. he seems unmotivated. is he still with app nut?
    No, I haven't spoken with Austin lately. As far as I'm aware, he's still with Applied Nutriceuticals, although you wouldn't think so from the lack of him on the boards. It's his first year out of high school and away from home, I believe, and for most people, that means going off the rails for a while. If you talk to him, and want to talk about training, broach it and see how he responds. If you're concerned about him, maybe ask why he "seems unmotivated" - it could simply be that he has different priorities at this stage in his life.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  10. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
  11. The Female Terminator
    Board Sponsor
    Rosie Chee's Avatar
    Stats
    5'1"  122 lbs.
    Join Date
    Mar 2008
    Location
    Kiwi in the United States
    Age
    30
    Posts
    16,171
    Rep Power
    194004

    Quote Originally Posted by R1balla View Post
    its his 3rd year at a&m. im gonna call him soon and see whats up. id be more than happy to take his job lol
    Wow, time's gone by faster than I thought - it must have been his first year when he JOINED the AppNut team! If it's his third year, it's possibly his final year (not sure, since you guys also do a lot of 4-year degrees here), and final years of degrees are usually the hardest and the most hectic, so I can understand if his focus is not on training or work.
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
  12. Registered User
    crux's Avatar
    Stats
    5'10"  225 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    46
    Rep Power
    108

    Hey R1, I'll play along.

    I've had a few variations of the below over the years, but this split strikes a good balance between mass, number of days between body parts and not wanting to schedule myself on the weekends. I also sacrifice some intensity if I have to double up large bodyparts, so I split it out over 5 days. On weeks that I do not plan on deadlifting, I will exchange back and leg day. And, if I know I will have to cut my split to 3 or 4 days in a given week due to schedule, I will combine my arms with the upper body workouts and/or combine shoulder and back day.

    Monday - Legs
    Tuesday - chest, calves
    Wednesday - back (incl. deadlifts or rack deads)
    Thursday - Shoulders (+ traps if they're not too sore from deads, and rotator cuff exercises every other week)
    Friday - Tri's, bi's
    Sat & Sun - off
  13. Registered User
    Secretive's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Oct 2010
    Posts
    30
    Rep Power
    64

    Generally I avoid back and bi in the same workout, since Deadlifts AND upper back AND biceps is a lot of work.

    Also I can do chest and tris together, or chest and shoulder but cant do chest/shoulder/tri in one session and get a complete workout

    Usually in my splits there is one inconvinient muscle group which gets put wherever it fits best, it is hard to balance these things..

    Current

    Chest/arms
    Back/Dead
    off
    Shoulders/arms
    Legs/Squat
    off
    off

    Might take an extra day off after sholder/arm and then train legs the next day or I might just get the whole weekend off, whichever works best

    I can fit in extra workouts if I want too. For example I might do light chest after the shoulder arm workout, or an extra little back work saturdays
  14. Registered User
    southpaw23's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jun 2010
    Posts
    3,376
    Rep Power
    1387262

    Quote Originally Posted by Rodja View Post
    Westside for Skinny Bastards v3 template
    Is Snoop or Ice Cube the instructor? Because that influences my decision.
  15. Registered User
    lilanimal's Avatar
    Join Date
    Mar 2007
    Location
    dville
    Posts
    81
    Rep Power
    131

    5/3/1
  16. Registered User
    carnivalhobo's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jan 2008
    Posts
    99
    Rep Power
    171

    Legs/Calves/Abs
    Chest/Delt/Tri
    Back/Biceps
    Rest

    Repeat usually more of a ABC - DFG - ABC - DFG kinda way, not repeating many exercises in back to back workouts.
  17. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,080
    Rep Power
    918003

    Quote Originally Posted by southpaw23 View Post
    Is Snoop or Ice Cube the instructor? Because that influences my decision.
    Not too familiar with Louie Simmons or Joe DeFranco, are we?
    M.Ed. Ex Phys
  18. Registered User
    southpaw23's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jun 2010
    Posts
    3,376
    Rep Power
    1387262

    Quote Originally Posted by Rodja View Post
    Not too familiar with Louie Simmons or Joe DeFranco, are we?
    Were they also part of NWA?
  19. Registered User
    primetime74's Avatar
    Stats
    5'11"  185 lbs.
    Join Date
    Nov 2010
    Posts
    121
    Rep Power
    108

    I change my routine up a lot to keep my body guessing. I usually like to set things up to where I either have a day off before or both before and after legs. I find that extra rest really helps. Im trying to bring legs up so I find that rest before helps.

    Right now my days arent set, but my body split is as follows:
    back/calves
    chest/bis
    shoulders/tris/forearms
    legs

    Ill be changing it up to focus more on shoulders and arms in the next few weeks. To where Ill do a heavy shoulder light arm day. Then a few days later a heavy arm day with light shoulders.
  20. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    i do something like this as well. i constantly change my routine. also, i will lift something twice a week like on mondays and thursdays if i am focusing more on that body part.
  21. Registered User
    lonewolf0420's Avatar
    Stats
    6'2"  223 lbs.
    Join Date
    May 2008
    Location
    Florida
    Age
    36
    Posts
    2,314
    Rep Power
    1678

    For awhile now its been:

    Mon/chest
    Tues/Back
    wens/off
    thurs/arms
    fri/shoulders
    sat/off
    sun/legs/back.

    Been thinking of switching too
    mon - chest/back/bi's/abs
    tues - legs/shoulders/tri's
    wens/off
    thurs - repeat mon
    fri - repeat tues
    sat/off

    I'm thinking two or three movements per body part- 3 to 4 sets each movement. I'd pretty much be hitting each body part twice a week.

    I always train for mass. Strength ain't a big thing with me.

    What do you guys think?
  22. Running with the Big Boys
    Board Sponsor
    R1balla's Avatar
    Stats
    5'10"  0 lbs.
    Join Date
    Dec 2009
    Location
    h town
    Posts
    11,446
    Rep Power
    3785188

    i train for mass also and that right there, at least for me, would be waaaaaaay too much in one day. chest, back AND biceps? holy crap lol the most id do is chest/back. like this

    Mon - chest/back
    tues - legs
    wed - off
    thurs - chest/back
    fri - legs
    sat - arms
  23. Running with the Big Boys
    Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Location
    Texas
    Age
    30
    Posts
    23,080
    Rep Power
    918003

    Quote Originally Posted by southpaw23 View Post
    Were they also part of NWA?
    Next time you want to be a smartass, at least be funny and accurate (e.g. Snoop was not in NWA, nor is he Westside).
    M.Ed. Ex Phys
  24. Registered User
    Tomahawk88's Avatar
    Stats
    5'7"  250 lbs.
    Join Date
    Dec 2007
    Location
    Georgia
    Posts
    9,086
    Rep Power
    629304

    Getting back to 3 days a week with DC and cardio as much as I can stand.

    Another routine I like is

    M Back light, heavy
    Tu Chest light, heavy
    W Legs heavy, light
    Th Shoulders heavy, light
    F Arms light with strict form
    S & S off
  25. Registered User
    southpaw23's Avatar
    Stats
    5'11"  165 lbs.
    Join Date
    Jun 2010
    Posts
    3,376
    Rep Power
    1387262

    Quote Originally Posted by Rodja View Post
    Next time you want to be a smartass, at least be funny and accurate (e.g. Snoop was not in NWA, nor is he Westside).
    Rodja not sure where that came from, thought we were cool. Luckily I don't take you as seriously, as you seem to take yourself.
  26. Registered User
    MEPSE's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Jun 2009
    Location
    Florida Panhandle
    Age
    50
    Posts
    140
    Rep Power
    139

    Monday - Chest and Back
    Wednesday - Legs
    Friday - Shoulders and Arms
  27. Registered User
    Type O Hero's Avatar
    Stats
    5'10"  182 lbs.
    Join Date
    Jan 2010
    Posts
    864
    Rep Power
    73441

    Monday - Chest/Shoulders/Triceps
    Tuesday - Back/Legs/Biceps
    Wednesday - Off
    Thursday - Shoulders/Chest/Triceps
    Friday - Legs/Back/Biceps
    * I do abs when they feel fresh, so how ever often that is.

    I make sure my overall weekly volume isn't too high and this has been working really well for me for physique training. I don't do leg work with the goal in mind, "to build as much mass as possible." I don't like having larger thighs so I tend to do less leg work just to keep them define and tone.

    I mostly use compound lifts but do some form of isolation to about every area at some point during the week so every area gets some stimulation. I use supersets a lot too when I'm liftign in the 8-10 rep ranges. Flex between sets (maybe just a few seconds, maybe 10 seconds, or however you feel at the moment) to increase definition. But you usually need to be fairly lean to notice a visual diference. It does work though!
  28. Registered User
    g0hardorgohom's Avatar
    Join Date
    Mar 2010
    Location
    Mount Olympus
    Posts
    4,003
    Rep Power
    773277

    DC is my favourite right now. Another good is this:

    Tuesday and saturday:
    Chest, quads, delts, triceps

    Thursday and sunday:
    Back, hamstrings, calves, biceps, forearms and abs
  •   

      
     

Similar Forum Threads

  1. whats your favorite bicep workout?
    By R1balla in forum Training Forum
    Replies: 45
    Last Post: 04-19-2011, 03:54 PM
  2. whats your favorite/current training split??
    By Jeremy Brown in forum Training Forum
    Replies: 21
    Last Post: 03-05-2009, 10:58 PM
  3. whats you favorite workout for each upper body part??
    By just93 in forum Training Forum
    Replies: 1
    Last Post: 08-28-2008, 01:42 AM
  4. ManBeast's Favorite split.
    By ManBeast in forum Exercise Science
    Replies: 3
    Last Post: 09-14-2003, 11:43 PM
  5. All-Time Favorite Split
    By Nelson in forum Exercise Science
    Replies: 11
    Last Post: 03-26-2003, 11:35 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in