What training split do you use?

[GeovanniG]

I currently Do full body workouts, and I'm looking to change things up.

I have heard of the three day split (push/pull/legs) and the lower/upper body split.

Are there any others? What are you currently using/recommend?

 

[hvactech]

4 day free style split

 

[asooneyeonig]

i lift 3 days a week with 1 mobility day and i try to do some throwing once a week as i want to do a highland games event.

for lifting i have 2 upper and 2 lower body workouts i cycle through. and every other sunday is a strongman day.

 

[GeovanniG]

i lift 3 days a week with 1 mobility day and i try to do some throwing once a week as i want to do a highland games event.

for lifting i have 2 upper and 2 lower body workouts i cycle through. and every other sunday is a strongman day.

I really love your workout, it sounds great

 

[NYiron]

http: // www . simplyshredded . com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011. html

Remove spaces to link

Saw huge gains in strength and size while using this program. All day fullness felt like a constant flex.

 

[asooneyeonig]

I really love your workout, it sounds great

its westside spread over a longer period of time. i was lifting 4 days a week or at least trying but i found i kept missing a workout. with just 3 days a week its much easier to miss a day and do it the next day or 2 and i can get back on track in a week or so with my normal lifting days. much easier on the constitution. add in at my age i know i just dont recover as fast and i slack off on conditioning i feel much better overall.

 

[kingk0ng]

Monday - Upper Body, Horizontal Emphasis, Vertical Maintenance
3X5 Bench Press
3X5 Barbell Rows
3X10 Incline Press
3X10 Pullup
3X10 Weighted Dips

Tuesday - Lower Body, Maximum Effort 3X5 Squat
3X5 SLDL
3X5 Front Squat
3X10 Abs
3X10 Abs

Thursday - Upper Body, Vertical Emphasis, Horizontal Maintenance
3X5 Strict Press
3X5 Chins
3X10 Bench Press
3X10 Barbell Rows
3X10 Barbell Curls

Friday - Dynamic Effort Lower Body
5X3 Power Clean
6X3 Speed Squat
3X3 Good Mornings
3X10 Abs
3X10 Abs

 

[GeovanniG]

Monday - Upper Body, Horizontal Emphasis, Vertical Maintenance
3X5 Bench Press
3X5 Barbell Rows
3X10 Incline Press
3X10 Pullup
3X10 Weighted Dips

Tuesday - Lower Body, Maximum Effort 3X5 Squat
3X5 SLDL
3X5 Front Squat
3X10 Abs
3X10 Abs

Thursday - Upper Body, Vertical Emphasis, Horizontal Maintenance
3X5 Strict Press
3X5 Chins
3X10 Bench Press
3X10 Barbell Rows
3X10 Barbell Curls

Friday - Dynamic Effort Lower Body
5X3 Power Clean
6X3 Speed Squat
3X3 Good Mornings
3X10 Abs
3X10 Abs

Another great workout routine.