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whats your favorite/current training split??

Jeremy Brown

Jeremy Brown

Member
whats up everyone, just in the process of coming up with a new training split (been on the same one for about a month now)...

just wondering what everyones current, or favorite, training split is (day/muscle group worked)??
 
Ive been using the P/RR/S routine as of late. Been going on 7 weeks now and it seems to work fairly well. Basically one week is Power , next week is rep range, next week is shock. Im thinking about going back to DC training in a few weeks though.

Heck, upper/lower has always been solid for me.

Mon - upper
wed - lower
fri - upper

mon - lower
wed - upper
fri - lower
 
I used to do:
chest/tris.

back/bis.

legs/shoulders.


For the next couple weeks I'm going to do:

Lunges. Flat bench. bent BB rows. BB shoulder press. Abs. cardio
REST
Leg press. Incl bench. lat pulldowns. DB shoulder press. Abs. Cardio
REST
Bi's. Tri's. Calf's (also done on leg press day). Abs. Cardio
2Days REST, then start again.
 
I'm doing:

Monday: Back
Tuesday: Chest
Wednesday: Legs
Thursday: Shoulder/Traps
Friday: Arms
Saturday: Off
Sunday: Off

I've found that putting arms on a separate day makes a big difference for me :D
 
My favorite program is
Mon: Heavy Upper Body
Tuesday: Heavy Lower Body
Wednesday: off/cardio
Thursday: Chest, Back Hypertrophy day
Friday: Legs Hypertrophy day
Saturday: Arms and shoulders Hypertrophy day
Sunday: off/cardio
 
My current training looks like this
Monday:Legs/bi's
Wednesday: Chest/tris
Friday: Back/shoulders

And I've found that working bi's after legs works for me. lol...everyone is different...figure out which is best for you.
 
bolt10 said:
My favorite program is
Mon: Heavy Upper Body
Tuesday: Heavy Lower Body
Wednesday: off/cardio
Thursday: Chest, Back Hypertrophy day
Friday: Legs Hypertrophy day
Saturday: Arms and shoulders Hypertrophy day
Sunday: off/cardio
Click to expand...

I'm gonna have to try this one out! Have you tried Doggcrapp? If so, how would you compare the strength/size gains between the two?
 
bubbachew said:
I'm gonna have to try this one out! Have you tried Doggcrapp? If so, how would you compare the strength/size gains between the two?
Click to expand...

I have never done DC training before but i really like the program i mentioned up there. It is the one i tend to come back to all the time. Its great cuz you can focus on strength and low volume on Heavy/power days while still work on higher reps etc on hypertrophy days.
 
bolt10 said:
My favorite program is
Mon: Heavy Upper Body
Tuesday: Heavy Lower Body
Wednesday: off/cardio
Thursday: Chest, Back Hypertrophy day
Friday: Legs Hypertrophy day
Saturday: Arms and shoulders Hypertrophy day
Sunday: off/cardio
Click to expand...

i may have to try this out when i run my cycle of The One!!

keep 'em coming fellas!!
 
brk_nemesis said:
If God worked out,.....He would do DC.
Click to expand...

haha interesting way of putting it. But yeah, the best gains I have ever gotten strength/size wise, was from DC.

*Not for beginners* Please get your 3 compound lifts up, and do A LOT of Doggcrapp researching before trying this program.

There are many that try this program, and fail, and bash it, because they weren't ready for it, and didn't know enough about it.
 
My training routine :
Monday : Chest / Tri
Wendnesday : Back / Bic
Friday : Should / Calves
Sunday : Legs
I'll go try to swap friday and sunday training

NG From Belgium - No Pain No Gain - Animal
 
bubbachew said:
haha interesting way of putting it. But yeah, the best gains I have ever gotten strength/size wise, was from DC.

*Not for beginners* Please get your 3 compound lifts up, and do A LOT of Doggcrapp researching before trying this program.

There are many that try this program, and fail, and bash it, because they weren't ready for it, and didn't know enough about it.
Click to expand...

lol very true. I remember doing 60's, maybe 70's from time to time on traditional training for hammer curls,..... now im hitting 90lb Db's for 20 reps each arm on my Rest pause Workset. That makes it hurt bad enough by the end,... but the forced stretch afterwards,... my GOD... its like all the other worksets and forced stretches for DC,.. like being born again.:laugh:
 
brk_nemesis said:
lol very true. I remember doing 60's, maybe 70's from time to time on traditional training for hammer curls,..... now im hitting 90lb Db's for 20 reps each arm on my Rest pause Workset. That makes it hurt bad enough by the end,... but the forced stretch afterwards,... my GOD... its like all the other worksets and forced stretches for DC,.. like being born again.:laugh:
Click to expand...

Those extreme stretches are brutal...I always do them, even when not doing DC.
 
bubbachew said:
Those extreme stretches are brutal...I always do them, even when not doing DC.
Click to expand...

yup they are,.. i think the two most brutal are: bi's and quads. Especially quads lol,.... but all in all I can see a difference from the forced stretches. My muscles are starting to have a "hanging" of-the-bone, thickness look to them. I'm liking it.
 
so would you guys recommend doing the DB chest stretch after a chest workout to promote growth even when not training on an actual DC program?
 
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