Whats your split?

drewh10987

drewh10987

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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.
 
sfearl1

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day 1 chest
day 2 deadlifts/bi's
day 3 shoulders
day 4 squats/tri's
day 5 back
 

adonnas

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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...
 

tattoopierced1

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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
 
typeOnegative

typeOnegative

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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
 

Train4Life

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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)
 
tunnelrat

tunnelrat

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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
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
 

Fishhawk

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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.
 

Soopaman

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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
 
dynomite

dynomite

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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
 
SilentBob187

SilentBob187

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Tuesday-Thursday: Off (stoopid school)
Friday: Legs
Saturday: Chest/Tris
Sunday: Back/Bis
Monday: Shoulders/high rep legs
 
Adrenolin

Adrenolin

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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
 
WeakPoint

WeakPoint

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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.
 
drewh10987

drewh10987

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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
 
WeakPoint

WeakPoint

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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.
 
drewh10987

drewh10987

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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.
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.
 
drewh10987

drewh10987

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One more question:

Those guys who do deads: What kind of sets and reps do you typically do?
 
WeakPoint

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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!"
 
pantera101

pantera101

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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
 
WILL DA BEAST

WILL DA BEAST

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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
 
Adrenolin

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Train4Life

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Hey Adrenolin

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?
 
Thixotrope

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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!
 

sr71A

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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. :blink:
 
dertynasty

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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
 

avenue Red

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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
 
ShakesAllDay

ShakesAllDay

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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
 

jammer4

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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
 
Adrenolin

Adrenolin

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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.
 
dlew308

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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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