My custom split

Nate K · 02-21-2006, 07:00 PM

I made this shit up because I want to try something new when I finish up this cut. It's a 11 day split....but it doesn't matter to me. I know I'm going to get crap for a 11 day split, hahaha.

Day 1 (Push) 5xChest, 5xAnterior & Lateral Delts, 3xTriceps
Day 2 (Pull) 6xBack, 3-2xPosterior Delts, 3xBiceps
3 Abs, calves, shrugs
4 Off
5 Legs - (Alt. leg days between Deads n Squats) - 6xQuads, 4-6xHams
6 (Push) Chest, Anterior & Lateral Delts, Triceps
7 Off
8 (Pull)
9 Abs, calves, shrugs
10 (Legs)
11 Off
Repeat

Rep range for the day will be for major lifts will be Alternate between (4-6) or (8-12)

My body is accustomed to alot of volume so I don't think it will be a problem....Im experienced enough to know what exercises to do so I don't need any help on that.....

I've been was doing P/RR/S but am now doing P/RR/P/S during my cut to maintain strength. It's going well so far, I'm down 4 pounds in 2 weeks and have gotten stronger I think.

**CowPimp** · 02-21-2006, 11:44 PM

Nothing wrong with an 11 day split, although I would probably just do push-off-pull-off-legs-off or something if I were you. That seems needlessly complicated. Also, do you really need a day for abs, calves, and shrugs? Throw the calves on leg day, shrugs on pull day, and abs on push or maybe even leg day.

Nate K · 02-22-2006, 08:40 AM

You have to understand that I'm used to smashing a muscle once a week, and it has worked nice for me......I can barely comprehend doing chest, anterior, lateral delts, triceps, and abs.....you get the picture. I have no problem going to workout often and my idea was to incorporate Push/Pull/Legs and still getting my gym time in that I refuse to cut back too much.

Is it really that silly to have an accessory type day?

**CowPimp** · 02-22-2006, 09:21 AM

Quote:

Originally Posted by Nate K

Is it really that silly to have an accessory type day?

I guess not silly, so much as unnecessary. Also, it would seem more logical to me that you would want a rest day to follow your leg workouts each time. This is sort of hard to do with that accessory day unless you just add in another day of rest.

Nate K · 02-22-2006, 10:10 AM

Quote:

Originally Posted by CowPimp

I guess not silly, so much as unnecessary. Also, it would seem more logical to me that you would want a rest day to follow your leg workouts each time. This is sort of hard to do with that accessory day unless you just add in another day of rest.

Well at least I don't have a Bi's n Tri's day now.
Screw rest, I don't need rest.

What do you think are the amount of sets? Am I pushing it?

Day 1 (Push) 5xChest, 5xAnterior & Lateral Delts, 3xTriceps
Day 2 (Pull) 6xBack, 3-2xPosterior Delts, 3xBiceps
3 Abs, calves, shrugs
4 Off
5 Legs - (Alt. leg days between Deads n Squats) - 6xQuads, 4-6xHams

**CowPimp** · 02-22-2006, 09:53 PM

Well that sort of depends on how close to failure you go. Most likely your volume level is fine. That seems very reasonable, even if you are exerting yourself a lot.

02-21-2006, 07:00 PM	#1
Nate K Registered User Join Date: Nov 2004 Posts: 1,680 Photos: 3	My custom split I made this shit up because I want to try something new when I finish up this cut. It's a 11 day split....but it doesn't matter to me. I know I'm going to get crap for a 11 day split, hahaha. Day 1 (Push) 5xChest, 5xAnterior & Lateral Delts, 3xTriceps Day 2 (Pull) 6xBack, 3-2xPosterior Delts, 3xBiceps 3 Abs, calves, shrugs 4 Off 5 Legs - (Alt. leg days between Deads n Squats) - 6xQuads, 4-6xHams 6 (Push) Chest, Anterior & Lateral Delts, Triceps 7 Off 8 (Pull) 9 Abs, calves, shrugs 10 (Legs) 11 Off Repeat Rep range for the day will be for major lifts will be Alternate between (4-6) or (8-12) My body is accustomed to alot of volume so I don't think it will be a problem....Im experienced enough to know what exercises to do so I don't need any help on that..... I've been was doing P/RR/S but am now doing P/RR/P/S during my cut to maintain strength. It's going well so far, I'm down 4 pounds in 2 weeks and have gotten stronger I think.

02-21-2006, 11:44 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Nothing wrong with an 11 day split, although I would probably just do push-off-pull-off-legs-off or something if I were you. That seems needlessly complicated. Also, do you really need a day for abs, calves, and shrugs? Throw the calves on leg day, shrugs on pull day, and abs on push or maybe even leg day.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

02-22-2006, 09:53 PM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	Well that sort of depends on how close to failure you go. Most likely your volume level is fine. That seems very reasonable, even if you are exerting yourself a lot.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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02-22-2006, 08:40 AM	#3
Nate K Registered User Join Date: Nov 2004 Posts: 1,680 Photos: 3	You have to understand that I'm used to smashing a muscle once a week, and it has worked nice for me......I can barely comprehend doing chest, anterior, lateral delts, triceps, and abs.....you get the picture. I have no problem going to workout often and my idea was to incorporate Push/Pull/Legs and still getting my gym time in that I refuse to cut back too much. Is it really that silly to have an accessory type day?