Thread: anyone have any good 5 day splits

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

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.

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

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.

i agree with yanick. my split goes like this:

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

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

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.

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.

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.

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.

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).

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

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