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Post up your training splits!!!

can you put in enough volume and intensity each workout to require only hitting muscles once a week?

and if you do that split you thought about where bench go? deadlifts? rows? or any other compound movement for that matter as they will involve muscles on different days? or do you plan on having a focus each day with other muscles getting a lighter load then their main day so you can do compound movements?

or have you thought about movement based training to hit the entire body and then you can easily do all the muscles without conflict.
 
asooneyeonig said:
can you put in enough volume and intensity each workout to require only hitting muscles once a week?

and if you do that split you thought about where bench go? deadlifts? rows? or any other compound movement for that matter as they will involve muscles on different days? or do you plan on having a focus each day with other muscles getting a lighter load then their main day so you can do compound movements?

or have you thought about movement based training to hit the entire body and then you can easily do all the muscles without conflict.
Click to expand...

Chest day would focus on bench
Back day would focus on rows
Leg day would focus on squats n deads
Shoulder/core would focus on over head BB press
Arms would just be thrown in there bc I'm not a beginner so I need to get focus on them as they won't grow as well with just receiving secondary stress

And I'm not sure if I 1 body part a week is good or not that's the part I am torn on
 
howwedo107 said:
And I'm not sure if I 1 body part a week is good or not that's the part I am torn on
Click to expand...

once a week is good as long as you do enough volume to require that much time for recovery. otherwise it requires more frequent workouts. and some muscles recover quicker then others so you may want to take that into account.
 
Day 1 - chest bis abs
Day 2 - legs calves
Day 3 - pff
Day 4 - shoulders triceps abs
Day 5 - back traps forearms
Day 6 - off
Day 7 - off or repeat day 1
 
Day 1: Chest and Abs
Day 2: Back, Traps, 4arms
Day 3: Cardio and Agility
Day 4: Shoulders and Abs
Day 5: Arms and 4arms
Day 6: Legs
Day 7: Rest
 
mon- legs
tue - chest / bi
thur- shoulder / tri
fri - back
 
as for my split. i do not do anything a specific day of the week.

i am following a ME/DE split ala westside. i lift only 3 days a week though so it varies each week. even the specific days i lift vary based upon how i feel and any changes with work or my daughter. i also have been throwing 1 day a week as i prepare for a highland games event.
 
1 Chest & Shoulders
2 Legs
3 Back & light chest (if recovered)
4 Arms & calves
*5 Cardio and abs
Of course the 2 days of rest are mixed in
 
Mon- A.M.- Moderate intensity Cardio P.M.-Back, Lats
Tues- A.M. or P.M.-Chest, Abs
Wed- A.M.- Moderate intensity Cardio, Calves P.M.-Legs, Calves
Thurs- A.M. or P.M.-Triceps, Biceps, Forearms
Fri- A.M. or P.M.- Shoulders, Traps
Sat- A.M.- HIIT(100 meter wind sprints w/ 30 second rest periods), Legs, Calves
Sun- My well deserving rest day

This is my current leaning program, when i'm in my building program i'll disclude the two moderate cardio morning sessions and add another rest day depending on body responsiveness.
 
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