Whats your split?

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    Whats your split?


    For guys who use either a four or five day split, what does it look like? Personally I like to workout 5 or 6 days a week. So day 5 and 6 usually looks like day 1 and 2 if that makes sense. In other words the body part I'm working doesn't depend on the day of the week but on what day it is in my routine.

    But anyways I'm just looking to switch things up and was wondering if yall guys could throw some ideas at me.

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    day 1 chest
    day 2 deadlifts/bi's
    day 3 shoulders
    day 4 squats/tri's
    day 5 back
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    1 - chest, triceps, calves, upper abbs
    2 - back, biceps, lower abbs
    3 - shoulders, calves, upper abbs
    4 - legs, lower abbs

    This split for me gives 3 days between major muscle groups to be able to recover, and doesn't clash i find, eg. shoulders and chest 1 day apart so delts aren't tired from chest while doing shoulders and so on...
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    Mon: 5x5 upper body
    Tues: 5x5 lower body/Boxing
    Wed: Rest
    Thurs: Hypertrophy upper body
    Friday: Hypertrophy lower body
    Saturday: grappling
    Sunday: Rest
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    Sun: Chest, anterior and medial delts, biceps
    Mon: Quads, Abs
    Tues: off
    Weds: Tris, posterior delts, lats
    Thurs: Hams, low back, calves
    Fri: Active rest day
    Sat: off
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    Mon-Chest
    Tues-Back
    Wed-Abs
    Thurs-Shoulders
    Fri-Arms
    Sat-Legs
    Cardio-3-4days (pick any, it depends on wife's schedule which days i hit cardio)
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    Quote Originally Posted by tattoopierced1 View Post
    Mon: 5x5 upper body
    Tues: 5x5 lower body/Boxing
    Wed: Rest
    Thurs: Hypertrophy upper body
    Friday: Hypertrophy lower body
    Saturday: grappling
    Sunday: Rest
    i'm liking this one...

    mon-bench
    tues-dead or rack pulls
    wed-off
    thurs-squat
    fri-heavy overhead pressing
    sat/sun-off

    i do accessory work every day, from curls to abs
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    Sunday: Chest, Shoulders (Military Press only) Tri's,
    Monday: Legs, Abs
    Tuesday: Back, Bi's
    Wednesday: Off
    Thursday, Friday, Saturday, repeat previous three workouts, but light/high rep.

    I will do this workout for four month's then switch to 5X5's three days a week for the next four month's. I've found that four month's is about the time I plateau, and the drastic change really shocks the central nervous system, and I'm able to push through for new gains.
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    Mon/Thurs: Chest/Triceps/shoulders
    Tues/Friday: Back/Bi/Forearms
    Wed/Saturday: Legs
    Sunday: Rest and EAT!
    Every other day: Abs
    Mon-Fri: Cardio through swim practie
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    day 1: chest
    day 2: off
    day 3: back/bis
    day 4: off
    day 5: shoulders/abs
    day 6: off
    day 7: legs
    day 8: off

    and then repeat

    the days of the week dont matter in this scheme but this has given me awesome results. the most results i have achieved besides my initial gains when i first started lifting
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    Tuesday-Thursday: Off (stoopid school)
    Friday: Legs
    Saturday: Chest/Tris
    Sunday: Back/Bis
    Monday: Shoulders/high rep legs
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    i do 3-4 sets and 5-8 reps per exercise

    Sunday Back and Legs
    Wide Grip Pullups
    Lat Pulldowns
    Mid Rows
    Bent Over Rows
    Front Squats
    Back Squat
    Leg Curls supersetted with Leg Press

    Monday Chest
    Bench
    Incline
    Flyes/Pullovers
    Dips

    Tuesday Back
    Close Grip Pullups
    Front Pulldowns
    Deads
    Upright Rows
    Bent Over Rows

    Wednesday Rest/Cardio/Abs

    Thursday Legs
    Front Squats
    Back Squats
    Split Squats
    Calf Extensions

    Friday Tri's and Bi's
    Close Grip Bench/Incline
    Skull Crushers
    Weighted Dips
    DB Preacher Curls
    EZ Curls
    Reverse Grip EZ Curls

    Saturday Rest/Cardio/Abs
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    Quote Originally Posted by sfearl1 View Post
    day 1 chest
    day 2 deadlifts/bi's
    day 3 shoulders
    day 4 squats/tri's
    day 5 back
    I REALLY like this routine, definitely thinking of switching up to it.
    Is there anyway i could put a bit more legs into it though, maybe on squat day or shoulder day. Was also thinking of doing Chest/Abs, Shoulders/Traps and Back/Calves.
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    Well I finally decided on what I'm gonna do. Been doing it for the last two weeks and it has been nothing but positive so far. It looks like this...

    Mon: Chest
    Tue: Back
    Wed: Legs & calves
    Thur: Tri/Bi
    Fri: Shoulders
    Sat: Deads & calves & some minor detail work
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    Looks great, how often do you work abs? Just curious because I haven't been rockin em everyday just about every 2nd or 3rd day lately.
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    Quote Originally Posted by WeakPoint View Post
    Looks great, how often do you work abs? Just curious because I haven't been rockin em everyday just about every 2nd or 3rd day lately.
    I try to hit abs at least three times a week, but I've been kind of slacking lately as I've been on a serious bulk, but I'm gonna start hitting them again. Also part of the problem is in the last year or two I have realized how marginal of an impact ab exercises have on the appearance of abs and how the most important aspect for ab definition is diet. So I find myself less motivated to do actual ab exercises and would rather just stick to my diet.
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    One more question:

    Those guys who do deads: What kind of sets and reps do you typically do?
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    Amen to that. I hate when these little skinny f**ks brag about how they're like "oh you might have bigger arms then me but I got nicer abs" "Well if I was cutting right now I think I'd have you beat and be about uhh 30 pounds heavier then you so yea STFU!"
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    when i do a split its chest,back and calves,off,arms(includes forearms)and calves,shoulders,legs,off. "Id rather have a little fat with bigger muscles,than be skinny with abs.I had that in the fith grade." me
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    Mon. Chest & Abs
    Tues. Legs & Calves
    Wed. OFF
    Thurs. Delts, Traps Abs
    Fri. Bi's & Tri's Calves
    Sat. OFF
    Sun. Back & Maintenance

    I like this split because I hae plenty of rest for my upper & lower body between workouts. Also I am able to work abs and calves(which are small) 2x a week
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    Quote Originally Posted by drewh10987 View Post
    One more question:

    Those guys who do deads: What kind of sets and reps do you typically do?
    i do 3-5 sets with 5-8 reps
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    Hey Adrenolin


    Quote Originally Posted by Adrenolin View Post
    i do 3-4 sets and 5-8 reps per exercise

    Sunday Back and Legs
    Wide Grip Pullups
    Lat Pulldowns
    Mid Rows
    Bent Over Rows
    Front Squats
    Back Squat
    Leg Curls supersetted with Leg Press

    Monday Chest
    Bench
    Incline
    Flyes/Pullovers
    Dips

    Tuesday Back
    Close Grip Pullups
    Front Pulldowns
    Deads
    Upright Rows
    Bent Over Rows

    Wednesday Rest/Cardio/Abs

    Thursday Legs
    Front Squats
    Back Squats
    Split Squats
    Calf Extensions

    Friday Tri's and Bi's
    Close Grip Bench/Incline
    Skull Crushers
    Weighted Dips
    DB Preacher Curls
    EZ Curls
    Reverse Grip EZ Curls

    Saturday Rest/Cardio/Abs
    I like your routine. What about shoulders? Didn't see 'em. Do you find that your legs are rested enough between Sunday and Thursday and Sunday again?
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    Day 1-Chest, Abs, calves
    Day 2 Back
    Day 3 Quads
    Day 4 Delts, Triceps, Abs, calves
    Day 5 Biceps, Hams
    Day 6
    Day 7 off

    LI cardio on weight days
    HI Interval cardio on non weight days

    My energy reserves ad strength stay high while my fat reserves stay low...OH YEAH!
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    Exclamation


    Day 1- Quads
    Day 2- Rest
    Day 3- Biceps/Delts
    Day 4- Rest
    Day 5- Chest/Hams
    Day 6- Rest
    Day 7- Back/Traps
    Rest

    Repeat Cycle..

    This is a a routine I been doing for quite some time. It gives me ample time to really blast a certain muscle group with ample recovery time. I really customed this routine so certain weak areas like biceps and delts got their own day . I always found it impossible to train two and three body parts together so quads is separated from hams. Rest days are really active rest days in the form of cardio and accessory training such as calves/forearms which last nothing more than 10-15 mins. Let me know what you guys think.
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    My split is:
    4 days heavy weight (low volume) - strength
    1 day off
    4 days lighter weight (higher volume) - hypertrophy
    1 day off

    I like this ALOT. On my strength days I lift in the 4-7 rep range and near every lift is a compound movement.

    On my hypertrophy days, the weights are lightened up a bit and rep ranges are kept in the 10-15 range making sure to squeeze the muscle contraction in every rep. Also rest intervals are about half the time of heavy days.

    I made a worksheet of my split with A weeks and B weeks and hosted it on a website in case any of you want it. For the actual printable workouts, feel free to pm me.

    link to spreadsheet
    http://www.mediafire.com/?ezyj9y1dy1x
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    Mon- Chest/weighted abs/cardio
    Tues- Off
    Wed- Bi/Tri/cardio
    Thurs- cardio/abs
    Fri-Legs/Shoulders/cardio
    Sat-Arms/abs/cardio
    Sun-Cardio
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    Lifts on the same line are superset.

    1: CHEST, TRICEPS
    - DB incline, DB overhead ext.
    - DB bench, BB decline ext.
    - Cable fly, Cable rope pulldown

    2: BACK, BICEPS
    - Cable row, DB hammer
    - Lat pulldown, DB inc. curl
    - BB deadlift, BB preacher

    3: ABS
    - Machine crunch
    - Lying leg raise
    - Oblique crunch

    4: SHOULDERS, TRAPS
    - DB side, DB rear, BB shrug
    - UR row, Cable shrug
    - Cable side, Cable rear

    5: QUADS, HAMS, CALVES
    - Leg press, seat. curl, seat. calf raise
    - DB lunge, ly. curl, stand. calf raise
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    m- shoulders
    t - arms
    w - legs
    t - off
    f - chest
    s - back
    s - off

    lift arms and shoulders heavy one week while lifting chest and back light....then swtich it up next week and lift back and chest heavy and go for more reps on shoulders and arms...has been workin for me the last few weeks gonna keep at it
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    What happened to back day?

    Quote Originally Posted by avenue Red View Post
    Mon- Chest/weighted abs/cardio
    Tues- Off
    Wed- Bi/Tri/cardio
    Thurs- cardio/abs
    Fri-Legs/Shoulders/cardio
    Sat-Arms/abs/cardio
    Sun-Cardio
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    Quote Originally Posted by Thixotrope View Post
    What happened to back day?
    yea i noticed that myself
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    Quote Originally Posted by Train4Life View Post
    I like your routine. What about shoulders? Didn't see 'em. Do you find that your legs are rested enough between Sunday and Thursday and Sunday again?
    i dont work my shoulders directly anymore, they are very overdeveloped from heavy pressing movements, and dwarf my arms (a little)...anyways they get more than enough work from any kind of pressing movement i do, they just got way to sore when i used to do shoulders on wednesday.

    as for legs, i feel they get enough rest from sunday to thursday,...on sundays i dont do both front and back squat, i do one or the other, and then the opposite on thursday.

    i actually do alot of this with many of the muscle groups, and i usually never stick with one particular exercise for more than a month, unless its one of the big compound movements....i like to change it up alot, it helps to progress and hit less plateaus.
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    I normally do sets of 10,8,6 increasing weight as i lower reps

    m - chest/tris/shoulder
    t - cardio or rest
    w - back/biceps
    th - cardio or rest
    f - legs/shoulders
    sat/sun - rest (more like get worn out by toddler)
  

  
 

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