A good 6 day split?

crackerdoctor

crackerdoctor

Member
Hey guys, looking for a good 6 day split. I love working out 6 days a week, and wondering if ya'll can help me get a good split. Thanks.

I should probably add my goal is hypertrophy. Yes, I'm getting in proper nutrition.
 
Chest and Bi's, Back and Tri's, Shoulders and traps, Arms(bi's, tri's), Ab's and Cardio, Leg's, REST,. (repeat). I only go off of a 5 day split and do abs usually twice a week and cardio 3-4 times a week depending if im trying to lean up. So 6 six days doesn't seem needed because you could use an extra rest day sometimes. Also when i do bi's or tri's on days i do back or chest I only do 1-2 exercises for them with 4 sets each, so i can really blast at them on actual arm day.
 
deadlift18 said:
Chest and Bi's, Back and Tri's, Shoulders and traps, Arms(bi's, tri's), Ab's and Cardio, Leg's, REST,. (repeat). I only go off of a 5 day split and do abs usually twice a week and cardio 3-4 times a week depending if im trying to lean up. So 6 six days doesn't seem needed because you could use an extra rest day sometimes. Also when i do bi's or tri's on days i do back or chest I only do 1-2 exercises for them with 4 sets each, so i can really blast at them on actual arm day.
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I'm not a big fan of this... Specially not on this sequence.

If you're working Chest and Bi's on Monday, and Back and Tri's on Tuesday you would be overtrainning those muscles by going 2 days in a row. You'll engage a lot of the tri's on Monday and not give it nearly enough time to recover by Tuesday.

If you're going to go this route you should go for more days in between the two.
 
Check the bb workout database - Invalid Link Removed. The forum may be cr*p but some of the articles and workout db on bb are pretty good.
 
bla55 said:
I'm not a big fan of this... Specially not on this sequence.

If you're working Chest and Bi's on Monday, and Back and Tri's on Tuesday you would be overtrainning those muscles by going 2 days in a row. You'll engage a lot of the tri's on Monday and not give it nearly enough time to recover by Tuesday.

If you're going to go this route you should go for more days in between the two.
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I must add in I'm a relative beginner. about 16 weeks in. From what I've heard, this allows for the body to rest quicker. I'd like to hear your imput on this.

Second, how does this look, my current one.

Mon - Arms

Tues - Legs

Wed - Delts/Traps

Thurs - Chest

Fri - Legs

Sat - Back
 
I really don't see any good reason to spend 6 days a week in the weight room. Arms don't require their own day, delts followed by chest is too overlapping and leaves the shoulder joint with little recovery time.

I am though a big proponent of higher frequency training.

Why not a simple upper/lower split two days a week, then a 5th day focusing on lagging bodyparts and ancillary work.

Br
 
ZiR RED said:
I really don't see any good reason to spend 6 days a week in the weight room. Arms don't require their own day, delts followed by chest is too overlapping and leaves the shoulder joint with little recovery time.

I am though a big proponent of higher frequency training.

Why not a simple upper/lower split two days a week, then a 5th day focusing on lagging bodyparts and ancillary work.

Br
Click to expand...

I work out 6 days a week because I love it. I do agree with your opinion on the chest - delts overlap. I'm going to switch chest & back.

I only give arms their own day because, well, they seem rather lacking.

I do like the idea of your uppper/lower split, but I wouldn't know what to do on those days, like how to balance chest/back on the upper.
 
Focus one of your upper days on horizontal movements (bench press and rows) and the second day on your vertical movements (over head press and pull ups).

If you do mon/tue and thur/fri with upper/lower, then you can do a lower volume core and conditioning day on wednesday and an arm and core day on saturday.

Br
 
crackerdoctor said:
Hey guys, looking for a good 6 day split. I love working out 6 days a week, and wondering if ya'll can help me get a good split. Thanks.

I should probably add my goal is hypertrophy. Yes, I'm getting in proper nutrition.
Click to expand...
over trainnign man, 3-4 days a week i rec.
try to do it every other day, if you want muscle growth that is.
google DC trainning, somthing in this kind of style is nice.
 
Blergs said:
over trainnign man, 3-4 days a week i rec.
try to do it every other day, if you want muscle growth that is.
google DC trainning, somthing in this kind of style is nice.
Click to expand...

I wouldnt suggest DC to someone so green. I like Zir Reds idea.

My personal split right now is:

Back(calves)
Chest
Arms
Legs(calves)
Shoulders
Cardio
Rest
 
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