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What is your training split?
- Thread starter Gettingbigger
- Start date
ush incl squats
morgan000
Member
Chest, shoulders, tris
Legs and abs
Back and bis
I do it twice a week with 1 rest day. I should be doing cardio but I rarely go to the gym because they have a rediculously cheap membership drive which has attracted plenty of dickheads and now there isn't much room to move so I mainly train at home.
Legs and abs
Back and bis
I do it twice a week with 1 rest day. I should be doing cardio but I rarely go to the gym because they have a rediculously cheap membership drive which has attracted plenty of dickheads and now there isn't much room to move so I mainly train at home.
Not directly. I do a few sets of very light lateral raises in between other stuff. I have always hated pressing overhead so I don't. I am about to try some high pulls on my back day so that can't hurt.
We both have something in common then don't we
I like it.
Gettingbigger
New member
Some varied splits there, thanks.
I`m feeling stale from 5 days on so as of next week plan to do a 4 day split mon tue rest the fri rest rest.
Not sure on what to do yet but likely will be -
mon quads and hams OR calfs
tue chest and hams OR calfs (whatever I don't do on mon)
thu back and delts - will alternate the starting group each week
fri biceps and triceps - as above.
I`m feeling stale from 5 days on so as of next week plan to do a 4 day split mon tue rest the fri rest rest.
Not sure on what to do yet but likely will be -
mon quads and hams OR calfs
tue chest and hams OR calfs (whatever I don't do on mon)
thu back and delts - will alternate the starting group each week
fri biceps and triceps - as above.
Darkoz
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Darkoz
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vonfram88
Active member
Day 1
Bench
Upright row
Press behind neck or dips
Seated Row
Day3 off or if bored do some power snatches or resistance band abs or some shit
Day4 off
Day5
Power Cleans/high pulls
Squats or box squats or some compound leg exercise
GHR if feeling motivated
Day 6 off
Day7 off unless really bored - do some pointless accessory exercise but not curls
Bench
Upright row
Press behind neck or dips
Seated Row
Day3 off or if bored do some power snatches or resistance band abs or some shit
Day4 off
Day5
Power Cleans/high pulls
Squats or box squats or some compound leg exercise
GHR if feeling motivated
Day 6 off
Day7 off unless really bored - do some pointless accessory exercise but not curls
Darkoz
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Fuck me, I still don't understand it
Instead of assistance I should have just said plus other stuff.
jj80
Member
I did this for ages, worked ok.
Currently doing
Day 1: push pull
rest
rest
Day 4: push pull
rest
rest
rest
Repeat.. No leg day as I have a torn quad.
Solves some problems I had with back day affecting chest day and vice versa.
Focussing on bench now and not doing as much overhead pressing.
Ramping up volume over 12 weeks.
Doing a shitload of sets at fairly heavy %s, across close grip bench, rows, normal bench, overhead press, and chins.
I found once a week just didnt work for me at all, I went nowhere on MAX-OT for chest.
MzPhoenix
Epic Kuncet
I was doing pretty much whatever I felt like six days a week but I'm concentrating on my heavy lifts now, still kinda doing whatever I feel like for the other stuff, usually depends how busy the gym is, so what's available to me. I do abs every day, I know they're under there somewhere!
Monday
Heavy Squat
Tuesday
Heavy Bench
Wednesday
Heavy Deads
Thursday
Light/Speed Squat
Friday
Light/Speed Bench
Weekend off
Sent from my iPhone
Monday
Heavy Squat
Tuesday
Heavy Bench
Wednesday
Heavy Deads
Thursday
Light/Speed Squat
Friday
Light/Speed Bench
Weekend off
Sent from my iPhone
With the 5x5 stuff mate, is that full body? Or squat, dead, bench 5x5 on separate days?
Current split for me is what has worked the best and I always go back to it....Reps are always different each week mainly using prilepins table as a base for volume and intensity.
Day 1: Upper ( BB Bench, Pendlay rows, DB bench, BW heaves, bis and tris )
Day 2: Rest
Day 3: Lower ( Power cleans, Deads heavy, front squats, GHR, DB Rows, Ab rollouts )
Day 4: Rest
Day 5: Upper ( OHP, Weighted heaves, DB bench, Mixed grip BW chins, bis and tris )
Day 6: Lower ( Power cleans, Squats, Deads light, GHR, Farmers walks, Hanging leg raises )
Day 7: Rest
Seems to be working well even eating at maintenance or ever so slightly above, gaining strength monthly and BW is staying fairly solid at 86-87kg.
Rugby88
I have Ep1c Calendar kunce
Hey mate - yep currently -
Day 1 - Squats or speed/explosive leg press > Bench > Bent over row (as my core exercises)
Day 2 - Chest stuff etc
Day 3 - Squats or speed/explosive leg press > Mil press > stiff legged dead
Day 4 - Back stuff etc
Day 5 - Squats or speed/explosive leg press > Bench > Bent over row
Day 6 - Shoulder/arm stuff etc
Its really on the boarder line of over-training so will keep a close eye on it and change it up/back off when I need to - I like to mix this sort of split in every so often - when I feel it is starting to become to much i'll prob go back to 3 days (5x5) add in abit more work in those 3 days and add some more cardio style sessions into those accessory days.
Last edited:
C
Chayumify
Guest
day 1 - upperbody power
day 2 - lowerbody power
day 3 - off
day 4 - push
day 5 - pull
day 6 - legs
day 7 - off
day 2 - lowerbody power
day 3 - off
day 4 - push
day 5 - pull
day 6 - legs
day 7 - off