anyone have any good 5 day splits

[Horsley54]

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]

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]

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]

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]

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]

i agree with yanick. my split goes like this:

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

 

[scott1963]

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]

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]

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]

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]

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]

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]

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]

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

 

[Horsley54]

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