anyone have any good 5 day splits

Horsley54 · 01-02-2003, 01:06 PM

i am looking for a good 5 day on, 2 day off split, with abs and chest being my weakest points, was wondering if anyone had any good workouts that corresponded to that

**P-funk** · 01-02-2003, 02:03 PM

Here is my workout, it covers 5 days:
mon:chest, abs
tues: back
wed:legs
thurs:shoulders,traps,abs
fri:arms
sat:rest
sun:rest

If you want to prioritize your chest here is a five day workout that I use to use and it worked well for me:
mon-chest/bi's/abs
tues-back/tri's
wed-legs
thurs-shoulders/traps/abs
fri-chest(ligth weight high reps, 12-20, lower volume than your
mon. w/o, just try and get a good pump)
sat-rest
sun-rest

**I Are Baboon** · 01-02-2003, 02:07 PM

p-funk, you lift weights five days in a row? You need to REST, man! Most people will agree that two days in a row should be your max.

BTW, my split is four days.

**P-funk** · 01-02-2003, 03:11 PM

IAB, I have tried a number of different training splits over the years and this one (one body part a day, mon-fri) is the best one for me. If I felt like this were overtraining I wouldn't do it. I have never had a problem gaining size, cutting down or gaining strenth on this split. If my lifts are going down or I am overly sore I would change things but this one has worked best for me. I have tried different four day splits and three day splits and none seemed to give the same results that I get from the five day split. I didn't just start lifting yesterday and decide that this was what was best for be....I made my conclusion after trying a number of routines over a couple of years. I understand that there are a lot of people that will agree with you on this issue; however, I have met a lot of people that agree with me as well. I think you have to take time to see what works best for you and stick with that. If four days a week is good for you great, but it doesn't work for me...........

okay, go ahead call me crazy...lol

Yanick · 01-02-2003, 04:31 PM

I do a 5 on 2 off split, doesn't seem bad. In fact i prefer it, i don't have to be in the gym for a long time doing 2 or 3 body parts/day and i get to concentrate solely on one muscle group. Just in case the original poster wants more info, my split is like this:

Monday - Chest
Tuesday - Back
Wednesday - Thighs
Thursday - Shoulders, Traps
Friday - Arms, Calves
Saturday - Rest
Sunday - Rest

I see no reason why such a split would be deemed overtraining, especially since you don't know of the volume/intensity/density involved in the workouts.

neanderthal · 01-02-2003, 06:25 PM

i agree with yanick. my split goes like this:

mon - chest
tues - back
weds - arms
thurs - legs
fri - delts
sat&sun - off

scott1963 · 01-06-2003, 01:17 PM

When I was a younger man, I would lift a three day cycle
Mon Chest. TRis and shoulders
tues Back and Bicep
wed Legs and abs
thurs repeat cycle
SUN Rest I needed it

I now do a five day
MOnday Chest
Tues Back
wed legs
thurs Arms
Friday shoulders and Abs

I find I have alot more energy for the workout and the intensity is better. You can really hit one area hard without having to hold back for the next bodypart. I know that the shoulder problems I have now are probably the fault of my workout schedule I was doing before. Some times more is not always the best, give yourself plenty of time to recover before you target that muscle group again. Good Luck

Scotty the Body · 01-06-2003, 02:27 PM

If the 5 day split is working for you, then keep doing it.
However, your central nervous system needs rest time, training 5 days in a row with two days off is going to be hard on you and I think over time you WILL burn out.

For those that are doing a 5/2 split, I wonder on your intensity level? IMO the only people that can maintain a 5 day split with real intensity are those using drugs to aid their workouts.
And no, I'm not accusing those that do 5/2 of drug use.

**P-funk** · 01-06-2003, 03:12 PM

My workouts are extremly intense............I am totaly drug free.
Can you please post your split just so that I can get an idea, training four days a week can be divided up a couple of different ways.

Scotty the Body · 01-06-2003, 03:39 PM

Your a lucky one then P-Funk, most drug free BBer's wouldn't be able to keep up a 5 straight day routine for a long period of time.

I use a 3 or 4 day split as I work at the gym the odd week so I never know just how many days I'm going to be there.
I'm using Gopro's routine right now, I do one body part per day with arms together on one day. I often skip shoulders cause I believe they get alot of work with back and chest but when I do them, its with chest.

So, I'm really doing the same as you, I don't always get everything done in one week, but find that I don't get as worn out and each week isn't always the same old thing.

**P-funk** · 01-06-2003, 03:52 PM

I don't thnk our splits are that different actually. Each muscle group gets worked once a week and has 6 days to rest till it gets hit again. I just strech my routine out over 5 days because it allows me to concentrate better on the muscle being worked, instead of pairing things up. I feel like when I work 2 muscle groups at a time my intensity is lower while working the 2nd muscle group and that sucks becauase I don't feel I am working to my bodies potential.
Each week isn't always the same either. Rep ranges change, volume changes, intensity changes, I mix it up. This is where keeping a journal comes in handy.

Yanick · 01-06-2003, 08:34 PM

STB,

i definitely agree with you, high intensity (percieved effort, AND %xRM) and to failure training, 5 days a week would probably lead to overtraining. I personally use fairly low volume (6-8sets for large BP's and 3-4 for smaller ones), stay a rep shy of failure and my reps are not hardly ever low(higher intensity leads to CNS overtraining).

**P-funk** · 01-06-2003, 08:53 PM

See look we are all on the same page. Nice post Yan...Now, can anyone give me a good 7 day split......just kidding.lol

Lightman009 · 01-06-2003, 08:55 PM

I agree with IAB, but if it's working for you then stick with it.

Horsley54 · 01-06-2003, 11:02 PM

My body is used to the fucked up schedule that i do. my work, school and workout schedule is all fucked up anyway so my body just kind of takes it in strides. sometimes i do feel a bit burned out so i try to tone down the intensity, but the only time that was really the case was during finals when i took some time off because studying and working and trying to workout was kiling my immune system so i took a break

01-02-2003, 01:06 PM	#1
Horsley54 Registered User Join Date: Jan 2003 Location: Alabama Posts: 2	anyone have any good 5 day splits i am looking for a good 5 day on, 2 day off split, with abs and chest being my weakest points, was wondering if anyone had any good workouts that corresponded to that

01-02-2003, 02:03 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	Here is my workout, it covers 5 days: mon:chest, abs tues: back wed:legs thurs:shoulders,traps,abs fri:arms sat:rest sun:rest If you want to prioritize your chest here is a five day workout that I use to use and it worked well for me: mon-chest/bi's/abs tues-back/tri's wed-legs thurs-shoulders/traps/abs fri-chest(ligth weight high reps, 12-20, lower volume than your mon. w/o, just try and get a good pump) sat-rest sun-rest
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2003, 03:11 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	IAB, I have tried a number of different training splits over the years and this one (one body part a day, mon-fri) is the best one for me. If I felt like this were overtraining I wouldn't do it. I have never had a problem gaining size, cutting down or gaining strenth on this split. If my lifts are going down or I am overly sore I would change things but this one has worked best for me. I have tried different four day splits and three day splits and none seemed to give the same results that I get from the five day split. I didn't just start lifting yesterday and decide that this was what was best for be....I made my conclusion after trying a number of routines over a couple of years. I understand that there are a lot of people that will agree with you on this issue; however, I have met a lot of people that agree with me as well. I think you have to take time to see what works best for you and stick with that. If four days a week is good for you great, but it doesn't work for me........... okay, go ahead call me crazy...lol
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2003, 04:31 PM	#5
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	I do a 5 on 2 off split, doesn't seem bad. In fact i prefer it, i don't have to be in the gym for a long time doing 2 or 3 body parts/day and i get to concentrate solely on one muscle group. Just in case the original poster wants more info, my split is like this: Monday - Chest Tuesday - Back Wednesday - Thighs Thursday - Shoulders, Traps Friday - Arms, Calves Saturday - Rest Sunday - Rest I see no reason why such a split would be deemed overtraining, especially since you don't know of the volume/intensity/density involved in the workouts.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

01-02-2003, 06:25 PM	#6
neanderthal Registered User Join Date: Oct 2002 Location: ILLINOIS Posts: 108	i agree with yanick. my split goes like this: mon - chest tues - back weds - arms thurs - legs fri - delts sat&sun - off
	"Losers always whine about their best, winners go home and f*ck the prom queen." "Every man has an animal inside. Some men have a domestic animal, and others a wild animal."

01-02-2003, 02:07 PM	#3
I Are Baboon pedal pedal pedal Moderator Join Date: Mar 2001 Location: Beerville Posts: 11,010 Photos: 10	p-funk, you lift weights five days in a row? You need to REST, man! Most people will agree that two days in a row should be your max. BTW, my split is four days.

01-06-2003, 01:17 PM	#7
scott1963 Junior Member Elite Member Join Date: Dec 2001 Location: ne Posts: 38	When I was a younger man, I would lift a three day cycle Mon Chest. TRis and shoulders tues Back and Bicep wed Legs and abs thurs repeat cycle SUN Rest I needed it I now do a five day MOnday Chest Tues Back wed legs thurs Arms Friday shoulders and Abs I find I have alot more energy for the workout and the intensity is better. You can really hit one area hard without having to hold back for the next bodypart. I know that the shoulder problems I have now are probably the fault of my workout schedule I was doing before. Some times more is not always the best, give yourself plenty of time to recover before you target that muscle group again. Good Luck

01-06-2003, 02:27 PM	#8
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	If the 5 day split is working for you, then keep doing it. However, your central nervous system needs rest time, training 5 days in a row with two days off is going to be hard on you and I think over time you WILL burn out. For those that are doing a 5/2 split, I wonder on your intensity level? IMO the only people that can maintain a 5 day split with real intensity are those using drugs to aid their workouts. And no, I'm not accusing those that do 5/2 of drug use.
	Cool

01-06-2003, 03:12 PM	#9
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	My workouts are extremly intense............I am totaly drug free. Can you please post your split just so that I can get an idea, training four days a week can be divided up a couple of different ways.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-06-2003, 03:39 PM	#10
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	Your a lucky one then P-Funk, most drug free BBer's wouldn't be able to keep up a 5 straight day routine for a long period of time. I use a 3 or 4 day split as I work at the gym the odd week so I never know just how many days I'm going to be there. I'm using Gopro's routine right now, I do one body part per day with arms together on one day. I often skip shoulders cause I believe they get alot of work with back and chest but when I do them, its with chest. So, I'm really doing the same as you, I don't always get everything done in one week, but find that I don't get as worn out and each week isn't always the same old thing.
	Cool

01-06-2003, 03:52 PM	#11
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	I don't thnk our splits are that different actually. Each muscle group gets worked once a week and has 6 days to rest till it gets hit again. I just strech my routine out over 5 days because it allows me to concentrate better on the muscle being worked, instead of pairing things up. I feel like when I work 2 muscle groups at a time my intensity is lower while working the 2nd muscle group and that sucks becauase I don't feel I am working to my bodies potential. Each week isn't always the same either. Rep ranges change, volume changes, intensity changes, I mix it up. This is where keeping a journal comes in handy.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-06-2003, 08:34 PM	#12
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	STB, i definitely agree with you, high intensity (percieved effort, AND %xRM) and to failure training, 5 days a week would probably lead to overtraining. I personally use fairly low volume (6-8sets for large BP's and 3-4 for smaller ones), stay a rep shy of failure and my reps are not hardly ever low(higher intensity leads to CNS overtraining).
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

01-06-2003, 08:53 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,642	See look we are all on the same page. Nice post Yan...Now, can anyone give me a good 7 day split......just kidding.lol
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-06-2003, 08:55 PM	#14
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	I agree with IAB, but if it's working for you then stick with it.
	Just Shut Up and LIFT.

01-06-2003, 11:02 PM	#15
Horsley54 Registered User Join Date: Jan 2003 Location: Alabama Posts: 2	My body is used to the fucked up schedule that i do. my work, school and workout schedule is all fucked up anyway so my body just kind of takes it in strides. sometimes i do feel a bit burned out so i try to tone down the intensity, but the only time that was really the case was during finals when i took some time off because studying and working and trying to workout was kiling my immune system so i took a break

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