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Good split?

LiftWithDonuts

LiftWithDonuts

Well-known member
Monday- bis/tris
Tuesday- shoulders/calves
Wednesday-chest/tricep
Thurday-back/bicep
Friday-legs
Sat-Sunday active rest

Any suggestions on changes or specific workouts that should be done?
Goal is to keep some size while leaning up. I just started doing fasted cardio in the mornings 3 days a week.
 
Matthandyo said:
Monday- bis/tris
Tuesday- shoulders/calves
Wednesday-chest/tricep
Thurday-back/bicep
Friday-legs
Sat-Sunday active rest

Any suggestions on changes or specific workouts that should be done?
Goal is to keep some size while leaning up. I just started doing fasted cardio in the mornings 3 days a week.
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Only thing i would change is swap shoulders/calves to Friday And legs to Tuesday, that way your not training tris again on Tuesday.
 
This ^^^

My split I have been using for the last few years that has continued with consistant progress:

Quads/Calves
Chest/Delts
Hams/Calves
Lats/Traps

Rest days mixed in intermitently.
 
That split seems pretty solid mountainman33. You don't do any main bicep or tricep exercise? Or do you work them well enough hitting them as a secondary. Like if you do rows or close grip
 
Matthandyo said:
That split seems pretty solid mountainman33. You don't do any main bicep or tricep exercise? Or do you work them well enough hitting them as a secondary. Like if you do rows or close grip
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I haven't done direct bi/tri work since starting that split and development isn't an issue. My recovery seemed to take a little less time when I started it as well, but that's purely anecdotle. It could just be in my head. But I will say I've gone 3 weeks with no rest days before with no issues.
 
I might have to give that a try. Yeah I've noticed growth in my biceps from working them twice a week directly. Same with my triceps. I think i might try out legs 2x a week and see how that goes
 
I haven't done direct bi/tri work in almost 5 years and they have just continued to grow. I just started an old school push/pull/leg/dead routine to change things up and I have bi and tri work on the respective push/pull days. Should be interesting.
 
I've noticed a lot more people swithing to a 2x leg split, and with good results. My legs are the biggest they've ever been, and that's including when I played volleyball in college and did legs constantly for jumping.
 
I think most everyone would benefit from a strength, composition, and athletic ability by doing legs 2x a week.
 
I've been doing this split for a while with great results. Maybe be too much volume/work for some people so adjust accordingly.

Mon: Chest / Tri / Abs
Tuesday: Back / bis
Wednesday: Legs / Calves / Abs
Thursday: Shoulders / Upper Chest
Friday: Arms / Abs
Saturday: Legs / Calves (if recovered enough from wed. this week I wasn't so I didn't train legs!)
Sunday: Track Workout (45 minutes)

20 minutes of interval stairs post workout mon-saturday.

1 Scoop eFlow Nutrition ENRAGE preworkout
1 Scoop purple wrath or metabolic nutrition BCAA during workout
2 scoop whey protein and 50 grams carbs post workout (I use a variety of different protein and carb sources depending on what I feel like drinking/eating)

current weight about 180-185 and 6-7% BF
 
EWolfe08 said:
I've been doing this split for a while with great results. Maybe be too much volume/work for some people so adjust accordingly. Mon: Chest / Tri / Abs Tuesday: Back / bis Wednesday: Legs / Calves / Abs Thursday: Shoulders / Upper Chest Friday: Arms / Abs Saturday: Legs / Calves (if recovered enough from wed. this week I wasn't so I didn't train legs!) Sunday: Track Workout (45 minutes) 20 minutes of interval stairs post workout mon-saturday. 1 Scoop eFlow Nutrition ENRAGE preworkout 1 Scoop purple wrath or metabolic nutrition BCAA during workout 2 scoop whey protein and 50 grams carbs post workout (I use a variety of different protein and carb sources depending on what I feel like drinking/eating) current weight about 180-185 and 6-7% BF
Click to expand...

Wolf, if you don't mind, what do your leg workouts look like those days?
 
Levyii said:
Wolf, if you don't mind, what do your leg workouts look like those days?
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I took about a month + off from training legs because I was having some serious pain/stiffness in my knees and quads. I couldn't even do a bodyweight squat. But I've been slowly working leg's back in, as of last week lol. probably one of the reasons I was so sore after last wednesday leg session. Let me tell you tho, my leg's feel great now, no more stiffness or pain, that time off helped a LOT!

I followed pretty much my regular leg workout, aimed for about 15 reps per set: Squats, Leg Press, Stiff Legged Deads, Leg Ext, Leg Curls, one set of walking lunges (lol), and blasted calves standing and seated. Here's a pic i took last wednesday, mind you I took at least a month off from training legs.

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