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What is your training split?

G

Gettingbigger

New member
Just wondering what everyones training split is?

5 days/4 days etc?

Currently do 5 day split mon-fri weekend off.
Mon - Quads
Tue - Hammies/calfs
Wed- Chest
Thu - Back/Delts
Fri - Biceps/Triceps

Think I will go to a 4 day split, 2 on 1 off, 2 on, weekend off.
 
Gettingbigger said:
Just wondering what everyones training split is?

5 days/4 days etc?

Currently do 5 day split mon-fri weekend off.
Mon - Quads
Tue - Hammies/calfs
Wed- Chest
Thu - Back/Delts
Fri - Biceps/Triceps

Think I will go to a 4 day split, 2 on 1 off, 2 on, weekend off.
Click to expand...

Splitting quads and hams, how do you do that?

In fact how does one effectively split the rest of these?
 
3 day split, day off between lifting rotations. Abs and 10 mins cardio everyday, with 45 mins cardio on the day I don't lift.
Chest and bi's
Legs and tri's
Back and shoulders

Has been good for losing the winter coat but will go back to a Mon/Wed/Fri compound lifts style program after Summer.
 
Was doing a body part a day split, however, for the last 4mths or so have done an Upper/Lower split

Mon - Lower
Tues - Upper
Weds - Rest (still goto gym and do some high rep and more cardio stuff)
thurs - Lower
Fri - Upper

Weekends rest but do try to get out for a mountain bike or keep reasonably active, but nothing planned.
 
Silverback said:
Splitting quads and hams, how do you do that?

In fact how does one effectively split the rest of these?
Click to expand...

obviously mind muscle connection...


Hey Hamstrings.. Take the night off...
Sure thing baws!
Tell calves you guys are on tomorrow night.
Sweet as baws!
 
MONDAY - SHOULDERS and Atlas Stone
TUESDAY - BACK and Speed Flat Bench and DUCK/JUMP Squats
WEDNESDAY - QUADS and Farmers Carry/ Tyre Flip
THURSDAY - Bi's/Tri's/Traps and Sled Pulls etc
FRIDAY - CHEST and Wall Ball/Weighted Agility rope push ups
SUNDAY - DEADLIFT/Hamstrings and SPEED Squat.

The Main exercises are always the same each day as I know I can do them without super sore from a previous workout. The ancillary exercises change though.
 
3 days on, I day off, as best as I can

1)thighs, lower back, abs

2)chest triceps and shoulder presses (pressing day)

3)back, biceps and calves
 
1.Squat
pull
push
2. leg-press
leg curl
pull
push
curl
3. Dead
pull
push
farmers
4. once a month 3x3 circuit
+ farmers
 
Silverback said:
So you add lifts to make the dead and bench more useful?
Click to expand...


Not really. Accessory probably isn't the right word.

The main lift builds the main lift. The rest is just there as a bit of balance and work other muscles missed on the main lift.

Bench day will be some curls, flys, rows and OHP.

Dead day will be leg press, back raises, abs.
 
3 day split, gives me options to smash everthing twice a week or take rest days and stretch it.
 
Bazza20 said:
Not really. Accessory probably isn't the right word.

The main lift builds the main lift. The rest is just there as a bit of balance and work other muscles missed on the main lift.

Bench day will be some curls, flys, rows and OHP.

Dead day will be leg press, back raises, abs.
Click to expand...

Sweet.
 
1. Heavy Squats + Light Deads + Hammys. Then Heavy Deads + Light Squats + Hammy's next workout
2. Chest + Triceps + Calves
3. Back (Minus Deads) + Quads (Leg press or Front Squat), Leg Extensions
4. Shoulders + Biceps + Calves
 
Silverback said:
Splitting quads and hams, how do you do that?

In fact how does one effectively split the rest of these?
Click to expand...

You very rarely add any value in these types of threads. Back up the ivory tower with you, do not pass go, do not collect your $200.

Back & bis
Chest and tris
Nothing
Legs
Nothing
Repeat
 
Squats and squats and squats.

Bench and bench and bench.

Deadlift and deadlift.

Overhead press and incline bench.

Tim.
 
bull said:
You very rarely add any value in these types of threads. Back up the ivory tower with you, do not pass go, do not collect your $200.

Back & bis
Chest and tris
Nothing
Legs
Nothing
Repeat
Click to expand...

We both have something in common then don't we :)
 
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