Thread: workout split??

How about...

back (horizontal pulling) and chest monday
Quads and bis tuesday
rest wednesday
lats (vertical pulling) and shoulders thursday
deads/posterior chain/hams and tris friday
sat, sunday rest

Listening to Built is a win-win situation.

So if you have a brain cell in your head, DO IT !


HI BUILT!!

Originally Posted by Built

How about...

back (horizontal pulling) and chest monday
Quads and bis tuesday
rest wednesday
lats (vertical pulling) and shoulders thursday
deads/posterior chain/hams and tris friday
sat, sunday rest

Very similar to my last routine before I switched up. Had great results from this...I would heed her advice, bro.

The only thing you might want to change is putting quads before back day. Some people will react better that way as they would struggle through leg day on tuesday, not being as fresh as they would have been on monday.

How about a 3-day full-body split?

Session A:
*3-5 min light cardio warmup
*(static stretch if needed) active warmup: 5 mins
*warmup sets: 3-5 mins

(1.) Back Squats: 3-5 x 5 @ 5-6 RM w/ 2 min rest intervals (RIs) (8 - 18 mins w/ setup)

(2.) Incline DB Chest Press: 3 x 8 @ 8 - 10 RM w/ 1.5 min RIs (5-6 mins w/ setup)

(3.) DB Romanian Deadlifts: 3 x 12-20 @ N/A w/ 1 min RIs (5 mins w/ setup)

(4.) Chinups: 3 x 10 @ 10-12 RM w/ 1-1.25 min RIs (5 mins)

*calves/abs/isolation optional, but can superset and complete with only a few extra minutes

Session B

*same warmup

(1.) Deadlifts: 6 x 3 @ 3-5 RM w/ 2-3 min RIs (15-25 mins w/ setup)

(2.) BB Bent-Over Rows: 3 x 8 @ 8 - 10 RM w/ 1.5 min RIs (5-6 mins w/ setup)

(3.) BB Split Squats OR (if rack unavailable) BB Hack Squats: 3 x 12-20 @ N/A w/ 1 min RIs (5 mins w/ setup)

(4.) BB Military Press: 3 x 10 @ 10-12 RM w/ 1-1.25 min RIs (5 mins)


Repeat as A, B, A - B, A, B, etc...

Rationale:

-you lift at submaximal loads on the biggest lifts - squats, and deads. I put squats as 5 x 5 to give a bit more of a rep work effect as a strength and muscle builder, whereas deads are even lower because I find they're better oriented to pure power work, and you said you love deads so this way you get to lift really heavy of them.

-you get mid-rep work on the other common powerlifting movements -- bench and military -- which will be good for strength and muscle development, but not too taxing on your CNS.

-you get some high-rep work on the secondary leg movements because (a) lower body can handle higher volume than upper and (b) this allows you train the large, growth hormone haven of the legs at extra volume in shorter time than heavier loads, and finally (c) it's good for general conditioning.

-I put back work at higher reps again for conditioning, time efficiency, but also because you have deads and squats heavy, which will augment your back development greatly. This way you have a nice balance of loads, and you're not overworking the CNS at all.

-also, you may not have noticed but these workouts would flow very smoothly. In session A you might find the DBs you press for 8 reps will probably work well for high rep romanians. So, the transition between those two exercises will be fast. Also, high rep chins might not require added weight, so you can go from romanians to chins quickly. You can even superset them if you like, and get out in shorter time. Session B is the really efficient workout. I prefer split squats for mid- to high-rep squat training, but should you choose hacks you can go through your entire workout with one barbell, only having to change the weights. Also, because military is higher rep cleaning the barbell off the floor will hardly fatigue you before the set, if at all. This entire session can be performed in the same spot, with minimal equipment.

-finally, you hit every muscle in the body each workout, without overworking any of them. You get steady stimulation throughout the week, and at a variety of volume and training intensities. DOMS will be minimal, and recovery will be faster. Plus, you'll rest 4 days versus training 3. Assuming your diet is sound, you'll gain nicely because your body will stimulated just enough to get stronger for each workout. And, with compound emphasis you're not wasting any time.

Originally Posted by Built

How about...

back (horizontal pulling) and chest monday
Quads and bis tuesday
rest wednesday
lats (vertical pulling) and shoulders thursday
deads/posterior chain/hams and tris friday
sat, sunday rest

good split thanks

Originally Posted by Arlen

It is good to spend time with family but your physique is important too.I agree with the schedule but you haven't mention the time.I advice you to spend at least two hours in the gym.

Yea its been runnin between 1 1/2 - 2 hours since I changed it up
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Originally Posted by Arlen

It is good to spend time with family but your physique is important too.I agree with the schedule but you haven't mention the time.I advice you to spend at least two hours in the gym.

full blown heavy workout really doesnt have to be longer than 60 min... thats with warm up and 2 min rest between sets.

Originally Posted by Gissurjon

full blown heavy workout really doesnt have to be longer than 60 min... thats with warm up and 2 min rest between sets.

My rests go 1 min 3 min 5 min 8 min but yeah gyms small and lotsa smaller guys in there cant even work in with anybody. gotta wait on equipment only one real bench and a smith machine. all the bumbell benches are already bein used most of the time. not whining just givin reasons it takes as long as it does.

Originally Posted by Built

How about...

back (horizontal pulling) and chest monday
Quads and bis tuesday
rest wednesday
lats (vertical pulling) and shoulders thursday
deads/posterior chain/hams and tris friday
sat, sunday rest

Hmmm i like this split, but isnt it alot of back? Are the deadlifts affected by the lats the day before or the horizontal pulling a few days earlier?