Thread: ur split

usually:

chest/tris
Back/Biceps
shoulders/legs
traps/calves

I am currently doing clean and jerk day, deadlift day,bench day, squat day with appropriate accessory lifts.

Push, legs, pull.

Mon-Wed-Fri

Deadlift/back day
Squat/leg day
Shoulders Press/Shoulder day
Bench Press/Chest Day
Arm day

-Deadlifts/stiff legged deads/pullups/maybe some straight bar biceps curls

-bench/dips/flyes/calves

-squats/leg press/abs/tris if I feel like it

-shoulder press/traps/maybe calves or abs

Each workout once per week

Chest, tris
back, bis
legs, calves
delts+traps
arms
-rest/back
legs + calves

i like the gym

Switched to full body.

Example: Doing rows on pull day after pullups, I'm not as strong on rows. : (

Now I'm stronger/increasing everything.

I'm also working in more legs every workout. Before it was just a third legs.... upper push/ upper pull / legs.

I needed to shake things up and it's working. : )

I'm a high volume junky so my results may not equal advice for others.

monday legs/bis
tuesday chest/tris
wednesday off
thursday deadlifts/back
friday shoulders/light chest
saturday and sunday off

Front Squat + Accessory
Military + Accessory
Bench + Accessory
Deadlift + Accessory

Train 2-4 days a week on this rotation.

Squat + 2 more legs + calves
Bench + 2 more chest + tris
Deadlift + 2 more back + traps + bis
Military Press + 2 more shoulders + abs

Doing 3-4 sets each.
With rest every other day.

2 days conditioning
3 days lifting

Conditioning days usually 400m or 800m repeats on tmill for 30-45 minutes.

Lifting days 1 day heavy compounds (ie deads/leg press/bench press)
1 day crossfit type stuff (no time on that day)
1 day general strength (6-8 reps/set 4 sets/body part/total body)

Monday: Bench Press, Cleans, Pull-Ups, grip work

Wed: Squats, Leg Press, Sprint Intervals

Friday: Dead lifts, Mil Press, GHR's, Underhand Barbell Rows

Sat: Sprint Intervals

Not much cardio and ver low volume. It work's for cutting though

5 days a week, 2 on 1 Off routine, each muscle split 2 days apart for maximum recovery.

Chest/Calves
Back/Traps/Hamstrings
REST DAY
Shoulders/Triceps
Legs/Biceps
Rest & Repeat

full body(in season) 3x a week mon-wed-fri.
off season upper lower split 4x a week

Originally Posted by Anabolic5150

Push, legs, pull.

Mon-Wed-Fri

I'm doing an upper lower split for now but will be moving in to this in a month or so

Originally Posted by Bonesaw

I'm doing an upper lower split for now but will be moving in to this in a month or so

It's my favorite routine. Here is how I'm gonna run it after my off week and see how I progress, if you like give it a try.

Weeks 1-2, 3 exercises, 3 sets, reps 8-12
Weeks 3-4, 4 exercises, 4 sets, reps 6-10
Weeks 5-6, 5 exercises, 4 sets, reps 10-15
Weeks 7-8, 3 exercises, 4 sets, reps 15-20
Week 9, off.

Like working through the different rep ranges and it gives my joints, tendons and ligaments a break during weeks 5-8 to after training heavy during weeks 1-4.

Right now:

3 days a week
Day 1: Lower body (compound lifts only)
Day 2: Upper body (compound lifts only)
Day 3: Full body accessory day (isolation lifts for all major body parts)

Originally Posted by CaptainNapalm

Right now:

3 days a week
Day 1: Lower body (compound lifts only)
Day 2: Upper body (compound lifts only)
Day 3: Full body accessory day (isolation lifts for all major body parts)

Interesting split, what exercises do you use?