ur split

[bit14]

what type of split do u do, 3 days, 4, or 5. What bodyparts do u hit with each split, right now im doing chest and back, legs, and shoulders and arms.

 

[SFW]

usually:

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

 

[ihateschoolmt]

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

 

[Anabolic5150]

Push, legs, pull.

Mon-Wed-Fri

 

[Hell]

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

 

[njc]

-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

 

[trapzilla]

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

i like the gym

 

[Hoglander]

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.

 

[ahiggs]

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

 

[Gazhole]

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

Train 2-4 days a week on this rotation.

 

[x~factor]

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.

 

[ponyboy]

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)

 

[cshea2]

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

 

[buddhaluv]

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

 

[Rubes11]

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

 

[Bonesaw]

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

 

[Anabolic5150]

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.

 

[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)

 

[davegmb]

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?

 

[Bonesaw]

Interesting split, what exercises do you use?

also interested. could you post everything you do?