Workout splits

epersonius

epersonius

New member
I have been bodybuilding for about 18 months using the following split:

Mon- chest
Tues- back
Wed- legs
Thu- shoulders, traps
Fri- bis, tris
Sat- off
Sun- off

I have seen great progress with this but have been evaluating and thinking about switching to the following split

Mon- chest, tris
Tues- back, bis
Wed- legs
Thu- shoulders, trap
Fri- back, chest (more machine and single arm movements)
Sat- legs (more isolation movements, single leg movements)
Sun- off

Any and all thoughts welcome on pros and cons of each. I am looking to take the next step in my training and want to have my program match this and well as researching PH to add to this.

Thanks in advance for your time and thoughts
 
I am always a fan of increasing the frequency that you hit your body parts, even for a bodybuilder. The first thing I thought when I saw what you want to change to is that you almost intuitively look like you are moving towards a program like PHAT. Heavier compound movement to start the week and then higher rep work and more isolation when you hit things again a second time. Check it out: Invalid Link Removed
 
epersonius said:
I have been bodybuilding for about 18 months using the following split:

Mon- chest
Tues- back
Wed- legs
Thu- shoulders, traps
Fri- bis, tris
Sat- off
Sun- off

I have seen great progress with this but have been evaluating and thinking about switching to the following split

Mon- chest, tris
Tues- back, bis
Wed- legs
Thu- shoulders, trap
Fri- back, chest (more machine and single arm movements)
Sat- legs (more isolation movements, single leg movements)
Sun- off

Any and all thoughts welcome on pros and cons of each. I am looking to take the next step in my training and want to have my program match this and well as researching PH to add to this.

Thanks in advance for your time and thoughts
Click to expand...


The above means nothing without (goals as mentioned) but also exercises, variables (sets x reps x rest x intensity), and progression-periodization plans.
 
bolt10 said:
I am always a fan of increasing the frequency that you hit your body parts, even for a bodybuilder. The first thing I thought when I saw what you want to change to is that you almost intuitively look like you are moving towards a program like PHAT. Heavier compound movement to start the week and then higher rep work and more isolation when you hit things again a second time. Check it out: Invalid Link Removed
Click to expand...

big fan of PHAT, followed by a 10 week deload... I have been switching up my routines drastically every 10 weeks or so and it keeps things fresh...

DC (dog crapp)
Wendler's 5/3/1/
PHAT

tons of cool different routines to try... Get Jefit (android app) and start looking at your time between work sets...

in regards to your suggested split of 6 days a week, i always have issues nailing all six days consitenly... one thing you can do is number your workouts 1-6... if you onl get 5 days training in one week, start the next with workout 6 then reset back to your normal routine... I just did this type of numbering system for a 10 week powerlifting set and it was AWESOME... strangely freeing....
 
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