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Anybody Who is "on" Lets See Your Training Splits
- Thread starter tzan
- Start date
NYBodyguard
New member
chest
back
shoulders, tris
legs
bis/tris
off
off
back
shoulders, tris
legs
bis/tris
off
off
mongogerry1
New member
Chest/shoulders/tri's
legs/calves/abs
back/biceps/traps
off
repeat
legs/calves/abs
back/biceps/traps
off
repeat
Day 1: chest, calves
Day 2: biceps, forearms
Day 3: legs
Day 4: shoulders, triceps
Day 5: back, traps
Day 6: off
throw in abs whenever I have a little extra time, usually 2-3 x a week.
I find this way I get a good 3 days of recovery before using any one muscle again. For example, 3 days after bis do back, 3 days after chest do delt, tris. By taking only one day off a week I work everything 5 x a month instead of 4.
Day 2: biceps, forearms
Day 3: legs
Day 4: shoulders, triceps
Day 5: back, traps
Day 6: off
throw in abs whenever I have a little extra time, usually 2-3 x a week.
I find this way I get a good 3 days of recovery before using any one muscle again. For example, 3 days after bis do back, 3 days after chest do delt, tris. By taking only one day off a week I work everything 5 x a month instead of 4.
needtogetaas
New member
1.full upper
2.full lower
3.off
4.full upper
5.full lower
6.off
7.off.
on 3.off day I run 5-10 miles.
2.full lower
3.off
4.full upper
5.full lower
6.off
7.off.
on 3.off day I run 5-10 miles.
Guvna
New member
1)power leg exercises (squats and leg press), back thickness ( deads and rows), heavy traps, heavy bis, heavy calves
2) Power chest exercises ( Bench, dips), heavy multijoint shoulder movements, heavy tri movements
3) off
4) Light legs (leg extentions and curls), back width (pullups/pulldowns), light bis, light traps, light calves
5) light chest ( incline press and flyes usually), laterals for every head of shoulders, light tris, abs
6)off
7) off
everything to failure.
2) Power chest exercises ( Bench, dips), heavy multijoint shoulder movements, heavy tri movements
3) off
4) Light legs (leg extentions and curls), back width (pullups/pulldowns), light bis, light traps, light calves
5) light chest ( incline press and flyes usually), laterals for every head of shoulders, light tris, abs
6)off
7) off
everything to failure.
needtogetaas
New member
its the bast way.azul said:
Frankieperfect
New member
M- Chest, calves , abs
T- Biceps Triceps, calves , abs
W- Legs , Front and Back squats , hams, calves abs
T- Shoulders ,Abs
F- Back, calves ,abs
Sat- Off well kinda , cardio , basketball, bicycling
Sun- Legs, Leg press, quads, hack squats, calves
I LOVE THIS !!!
T- Biceps Triceps, calves , abs
W- Legs , Front and Back squats , hams, calves abs
T- Shoulders ,Abs
F- Back, calves ,abs
Sat- Off well kinda , cardio , basketball, bicycling
Sun- Legs, Leg press, quads, hack squats, calves
I LOVE THIS !!!
U
UA_Iron
Guest
1 - Chest, calves
2 - Back, hams get hit with deadlifts
3 - off
4 - Arms
5 - legs and calves
6 - Shoulders
7 - off
kind of stole the idea from Needsize, seems to be working very well especially for arms which have been a week point.
previous on split:
1. Chest and Biceps
2. Legs
3. Shoulders and Triceps
4. Off
5. Back
6. Off
repeat
2 - Back, hams get hit with deadlifts
3 - off
4 - Arms
5 - legs and calves
6 - Shoulders
7 - off
kind of stole the idea from Needsize, seems to be working very well especially for arms which have been a week point.
previous on split:
1. Chest and Biceps
2. Legs
3. Shoulders and Triceps
4. Off
5. Back
6. Off
repeat
gymratforlife
Banned
1-chest
2-bicepts
3-legs
4-tricepts
5-delts
6-back,traps
7-calfs,lower back,abs
1-repeat
I jave been doing this schechedule for ever only change exercises around when I grow stale.
2-bicepts
3-legs
4-tricepts
5-delts
6-back,traps
7-calfs,lower back,abs
1-repeat
I jave been doing this schechedule for ever only change exercises around when I grow stale.
Good to see so many different splits working for so many different people. I posted what I had been doing in the original thread, I'm thinking of switching it so I hit each group 2x a week. The spits would look like:
chest/shoulders/triceps
legs
back/biceps
off
chest/shoulders/tricpes
legs
back/biceps
off
Repeat or rest again if needed
I would however change up the exrecises so I'm not using the same exact movements 2x a week. I listed below what I was thinking. Rip it apart for me.
Chest/Shoulders/Triceps
Incline BB Press 3x8
Flat DB Press 2x10
DB Overhead Press 3x8
Side Raises 2x12
Closegrip 3x8
Legs
Squats 3x12
SLDL 3x10
Calfs 3x12-15
Back/Biceps
Weighted Pullups 3x8
BB Rows 3x10
BB Curls 3x8
Off
Chest/Shoulders/Triceps(2nd time)
Flat BB Press 3x6
Incline Fly 2x10
Milliatry Press 3x8
Reverse Flys 2x12
Weighted Dips 3x8
Legs(2nd time)
Leg Press 3x8
Extensions 3x10
Calfs 3x12-15
Back/Biceps/(2nd time)
Deads 3x8
Closegrip Pulldowns 3x10
DB Curls 3x8
Off
chest/shoulders/triceps
legs
back/biceps
off
chest/shoulders/tricpes
legs
back/biceps
off
Repeat or rest again if needed
I would however change up the exrecises so I'm not using the same exact movements 2x a week. I listed below what I was thinking. Rip it apart for me.
Chest/Shoulders/Triceps
Incline BB Press 3x8
Flat DB Press 2x10
DB Overhead Press 3x8
Side Raises 2x12
Closegrip 3x8
Legs
Squats 3x12
SLDL 3x10
Calfs 3x12-15
Back/Biceps
Weighted Pullups 3x8
BB Rows 3x10
BB Curls 3x8
Off
Chest/Shoulders/Triceps(2nd time)
Flat BB Press 3x6
Incline Fly 2x10
Milliatry Press 3x8
Reverse Flys 2x12
Weighted Dips 3x8
Legs(2nd time)
Leg Press 3x8
Extensions 3x10
Calfs 3x12-15
Back/Biceps/(2nd time)
Deads 3x8
Closegrip Pulldowns 3x10
DB Curls 3x8
Off
Tux
Well-known member
I just recently switched to a 4day-a-week split, goes like this:
Monday: Chest, biceps, upper abs
Tuesday: Quads, hams
Wed: OFF
Thurs: Shoulders, tris, calves, lower abs
Fri: Back, forearms
Monday and thursday seem like longer days, but none of my workouts takes more than 75 minutes. I do between 15-20 sets for larger bodyparts like chest and legs, up to 25 sometimes for back. Right now I am dieting down a bit, so fairly strict diet in the week, cheat day on saturday. This seems to be working better than my old 6-days-a-week routine, even on gear I was overtraining, I'm getting strength gains again!
Monday: Chest, biceps, upper abs
Tuesday: Quads, hams
Wed: OFF
Thurs: Shoulders, tris, calves, lower abs
Fri: Back, forearms
Monday and thursday seem like longer days, but none of my workouts takes more than 75 minutes. I do between 15-20 sets for larger bodyparts like chest and legs, up to 25 sometimes for back. Right now I am dieting down a bit, so fairly strict diet in the week, cheat day on saturday. This seems to be working better than my old 6-days-a-week routine, even on gear I was overtraining, I'm getting strength gains again!
gymratforlife
Banned
Were you doing one muscle per day though?I seem to gro nicely and I go 7 days per week I just do 1 muscle per day though.I have a problem staying out of the gym lol hence the name Gymratforlife.Tux said:
Tux
Well-known member
Yes, my old routine went like this:
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads
Friday- Arms
Saturday- Off
Sunday- Hams and forearms
I was getting too much cross-stimulation between shoulders, tris, and chest, my tris were still sore on mondays, killing my bench presses, and my low back would get sore from squats( bad form which I just changed) killing my deadlifts and hamstrings on sunday. I like this new split better... I put up 300lbs for 4 reps on bench weighing 171lbs... that was my 4th set too, clean, paused reps. I'll be putting up 350 by the end of the summer, and hopefully will be about 180 and ripped!
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads
Friday- Arms
Saturday- Off
Sunday- Hams and forearms
I was getting too much cross-stimulation between shoulders, tris, and chest, my tris were still sore on mondays, killing my bench presses, and my low back would get sore from squats( bad form which I just changed) killing my deadlifts and hamstrings on sunday. I like this new split better... I put up 300lbs for 4 reps on bench weighing 171lbs... that was my 4th set too, clean, paused reps. I'll be putting up 350 by the end of the summer, and hopefully will be about 180 and ripped!
brooklynheight
New member
JKurz1 said:
i curl 25 lbs 146 times...
i get a total body workout that way
Tweakle
New member
I wave load my volume/sets and vary my rep range so its impossible to put it down in a short post but I'll try
day 1 - deads, pullthrus, face pulls, abs, neck
rest
day 2 - bench, bb rows, db swiss ball presses, wide grip chins, dips, db curls
rest
day 3 - Squat, pause squat, Leg press/ext/curl (1 set high reps each), calfs
weekend off
day 4 - decline bench, close grip chin, shoulder press, cable row, pressdown, bb curl
rest
repeat
2 sets of 4-6 reps.
food = 5k cals ED, 400 g's protein minimum.. usually 2-3lbs meat and lots of shakes and fats
day 1 - deads, pullthrus, face pulls, abs, neck
rest
day 2 - bench, bb rows, db swiss ball presses, wide grip chins, dips, db curls
rest
day 3 - Squat, pause squat, Leg press/ext/curl (1 set high reps each), calfs
weekend off
day 4 - decline bench, close grip chin, shoulder press, cable row, pressdown, bb curl
rest
repeat
2 sets of 4-6 reps.
food = 5k cals ED, 400 g's protein minimum.. usually 2-3lbs meat and lots of shakes and fats
coloradosteve
New member
mon. chest and biceps
wed. shoulders forearms and calfs
thur. legs
fri. back and tris
for chest, I do the Ian King contrast method for example 315 for 1(not my max) and then do 295 for 6 reps, 4 sec pause on chest. Then I repeat with 315 x1 and do 300 x 6. Ian King is the master of intensity. Be very very careful using his methods
shoulders I do high reps because I don't want to hurt them. I use alot of Poliquin type routines for shoulders.
For back I use a Paul Tsatsouline's russian ladders. Paul is the master of using volume to gain strength.
wed. shoulders forearms and calfs
thur. legs
fri. back and tris
for chest, I do the Ian King contrast method for example 315 for 1(not my max) and then do 295 for 6 reps, 4 sec pause on chest. Then I repeat with 315 x1 and do 300 x 6. Ian King is the master of intensity. Be very very careful using his methods
shoulders I do high reps because I don't want to hurt them. I use alot of Poliquin type routines for shoulders.
For back I use a Paul Tsatsouline's russian ladders. Paul is the master of using volume to gain strength.
liquidmuscle
Well-known member
day 1- chest/tri's followed by 30-45min cardio
day 2- back/bi's
day 3- off cardio in the a.m for a hr
day 4- legs/abs followed by 30-45min cardio
day 5- shoulders/traps
day 6- off
day 7- off cardio in the a.m for a hr
day 2- back/bi's
day 3- off cardio in the a.m for a hr
day 4- legs/abs followed by 30-45min cardio
day 5- shoulders/traps
day 6- off
day 7- off cardio in the a.m for a hr
wayneboard1
New member
I am about to do my first cycle when done with my first run through of the 5X5. I always did similar workouts as the ones posted on here. I like the 5X5 but wonder if I should run it while on or go back to the more traditional workout. Any advice is appreciated.
coloradosteve
New member
5x5, hmm, if you weight is the same with all the sets and you actually complete five sets of five your intensity might not be high enough to stimulate growth, however; with a lower intensity you can do that same exercise everyday, and that might work. My 5x5 usually looks like this, 5,4,3,3,2, and when I can do 5,4,4,3,3, I then up the weight by about 5 pounds. Better yet, try a pyramid like 5,4,3,2. The trick with pyramids is figuring out which weight to use. I like to do 95% of my 5 rep max for the first set, 105% for the second set, 95% of my 3 rep max on third set, and 100% of my two rep max on my last set. Finding the perfect volume intensity is never going to be easy.
yourmomgoestocollege
Banned
day 1- chest/bi's/abs
day 2- back
day 3- off cardio in the a.m for a 30 min.
day 4- legs/abs followed by 30-45min cardio
day 5- shoulders/tri's/abs
day 6- off
day 7- off cardio in the a.m for a 30 mins
Stolen from a buddy who has competed and won in the amateur ranks. Works for me so far.
day 2- back
day 3- off cardio in the a.m for a 30 min.
day 4- legs/abs followed by 30-45min cardio
day 5- shoulders/tri's/abs
day 6- off
day 7- off cardio in the a.m for a 30 mins
Stolen from a buddy who has competed and won in the amateur ranks. Works for me so far.
musclehealth
New member
I so supprised I dont see anyone with mine.
1---back bi's(forarms)
2---chest tri's
3---legs/calves
4---sholders/traps
5---off
Repete.
1---back bi's(forarms)
2---chest tri's
3---legs/calves
4---sholders/traps
5---off
Repete.
shamrock11
New member
Mon: Legs
Tues: Chest
Wed: Back
Thur: Off
Fri: Shoulders
Sat: Arms (thanks Radar great workout.)
Sun: Off
Tues: Chest
Wed: Back
Thur: Off
Fri: Shoulders
Sat: Arms (thanks Radar great workout.)
Sun: Off
njmuscleguy
New member
just switched to this:
Sun - Back & Bi's
Mon - Off (Cardio)
Tues - Shoulders & Traps
Wed - Bi's & Tri's
Thurs - Legs
Fri - Off
Saturday - Chest & Tri's
Arms are week, so needed to work them more. Back & Chest are pretty solid. I like to split legs into 2 days when "off"... they seem to grow better that way.
Sun - Back & Bi's
Mon - Off (Cardio)
Tues - Shoulders & Traps
Wed - Bi's & Tri's
Thurs - Legs
Fri - Off
Saturday - Chest & Tri's
Arms are week, so needed to work them more. Back & Chest are pretty solid. I like to split legs into 2 days when "off"... they seem to grow better that way.
TheAssholeFomerlyKnownAsDBBT
New member
Mon-Chest/Tri/Calves
Tues-Legs/abs
Wed- OFF
Thurs-Back/Bi's/abs
Friday-Delts/Calves
Sat-OFF
Sun-OFF
Tues-Legs/abs
Wed- OFF
Thurs-Back/Bi's/abs
Friday-Delts/Calves
Sat-OFF
Sun-OFF
Beachboy6294
New member
Mon - Chest/Tri/Abs
Tues - Delts/Calves
Wed - Upper legs/Abs
Thurs - Back/Calves
Fri - Biceps/Shrugs
Sat - Delts/Abs
Sun - Off
Repeat
Tues - Delts/Calves
Wed - Upper legs/Abs
Thurs - Back/Calves
Fri - Biceps/Shrugs
Sat - Delts/Abs
Sun - Off
Repeat
day 1: chest, tris, calves,abs
day2: legs
day3: back, bis,calves,abs
day4: chest, shoulders,tris
day5: legs,calves,abs
day6:back, bis, shoulders
Recently took my old routine of hitting each part 1/week and went to twice a week. Basically took the old routine for each part and divided it into 2 days, so workouts are shorter and more intense.
day2: legs
day3: back, bis,calves,abs
day4: chest, shoulders,tris
day5: legs,calves,abs
day6:back, bis, shoulders
Recently took my old routine of hitting each part 1/week and went to twice a week. Basically took the old routine for each part and divided it into 2 days, so workouts are shorter and more intense.
MeatheadJD
New member
when on
day 1 chest tris
day 2 back bis, hams (light)
day 3 shoulders traps
day 4 quads hams
day5 chest tri
day 6 back bi
day 7 shoulders trap
day 8 off
repeat w one extra day of rest throw in when neccessary
I do 3 sets of calves every work out or every other depending on soreness
abbs i do 2 or 3 times a week when i have time
day 1 chest tris
day 2 back bis, hams (light)
day 3 shoulders traps
day 4 quads hams
day5 chest tri
day 6 back bi
day 7 shoulders trap
day 8 off
repeat w one extra day of rest throw in when neccessary
I do 3 sets of calves every work out or every other depending on soreness
abbs i do 2 or 3 times a week when i have time
Hillmachine
New member
Mon - Back
Tues - Shoulders / Triceps
Wed - Legs / Calves
Thurs - OFF
Friday - Chest / Biceps
Sat - OFF
Sun - OFF
Tues - Shoulders / Triceps
Wed - Legs / Calves
Thurs - OFF
Friday - Chest / Biceps
Sat - OFF
Sun - OFF
JumpBallWinner
New member
Old split:
Day 1. Chest/Shoulders (full power on chest, whatever was left for shoulders)
Day2. Bi's tris
Day3 Back/Legs
Day4 Chest Shoulders (lighter on chest, heavier on shoulders)
Day5 Bi's tris
Day 6 rest
Day 7 rest
This split did well for chest and shoulder development, but my biceps were always lagging and my triceps would sometimes feel overtrained since they were actually getting work 4 days a week. Also, would be too exhausted from back and deadlifts to really give legs a full energized workout. Also, during this old split, I would do back to back bodyparts throughout the workouts. Example: On day one, I'd start with flat BP, then next do BB shoulder press, then after that I'd do Incline chest, then after that I'd do shoulder flies....and so on. Current split does all exercises for one muscle grouple before starting the second muscle being worked.
Current split:
Day 1. Chest/tris. Flat Bp, incline bp, cables crossovers/butterfly machine. Then cable pressdowns and skull crushers. Finish workout with a few sets of dips.
Day 2. Back/Bis. Wide grip chins, wide grip pulldowns after chins for extra work on that movement. Cable rows (few sets with wide and narrow grip bar). Deadlifts (more of the stiffleg variety, my back has kinda a screwed up shape when i'm bent over and my legs are weak, so can't really do them traditionally.) Then do a few sets of BB curls, inclined DBs curls, preacher BB curls. Then some forearm work, since they are already good and tired.
Day3 Legs. Few sets of leg extensions to warm up legs and knee joints. Squats. Leg presses.
Day 4. Shoulders/ Light chest. Standing behind the neck BB presses. Seated shoulder flies. Standing cable laterals. Powershrugs. Rotating DB shrugs (mainly for neck, man it gets veiny and jacked when you do them things)
Then just do some flat BP with about 10-20% less wieght than I did on monday and some cable crosses and butterflies. Mainly just tryin to get a light pump here and work out any soreness left in the chest from monday's workout.
Day 5. Back and Bis. Do a few wide grip chins, not as many as I did day 2. Do some BB curls and some preacher curls. Also do some power cleans for forearm thickness and to workout any tightness in lowerback.
Day 6 Rest
Day 7 Rest
Do abs during the workout inbetween exercises every day. Like to run sprints on everyday except leg day and rest days.
This routine works alot better and produces much better results for me than the older one did. My arms got alot bigger when I started using chest to pre-tax my tris and using back to pre-tax my bis. Also can go alot heavier with shoulders since they only get worked one day a week and they get worked fresh. Alot of progress also due to learning that I wasn't including some very very productive exercises in my old routine, such as Wide grip chins, BB curls with the straight bar instead of EZ bar and Skull Crushers. Also, for whatever it's worth, or for anyone having trouble with bicep development like I was.... make sure you keep your wrist straight when doing a curling movement. I realized about the same time I switched to this new split that my wrist were curled inward whenever I did curls, and that was the main reason that my forearms were always big and hard, and my biceps never devloped impressively (especially the bottom and most visable part of them!). When I fixed this problem, I started getting alot of people telling me that my arms were starting to look big. Anyways, that's my split. It's the same rather I'm "on" or "off", although the weights used always seem to be alot less when I'm "off" for some reason
Day 1. Chest/Shoulders (full power on chest, whatever was left for shoulders)
Day2. Bi's tris
Day3 Back/Legs
Day4 Chest Shoulders (lighter on chest, heavier on shoulders)
Day5 Bi's tris
Day 6 rest
Day 7 rest
This split did well for chest and shoulder development, but my biceps were always lagging and my triceps would sometimes feel overtrained since they were actually getting work 4 days a week. Also, would be too exhausted from back and deadlifts to really give legs a full energized workout. Also, during this old split, I would do back to back bodyparts throughout the workouts. Example: On day one, I'd start with flat BP, then next do BB shoulder press, then after that I'd do Incline chest, then after that I'd do shoulder flies....and so on. Current split does all exercises for one muscle grouple before starting the second muscle being worked.
Current split:
Day 1. Chest/tris. Flat Bp, incline bp, cables crossovers/butterfly machine. Then cable pressdowns and skull crushers. Finish workout with a few sets of dips.
Day 2. Back/Bis. Wide grip chins, wide grip pulldowns after chins for extra work on that movement. Cable rows (few sets with wide and narrow grip bar). Deadlifts (more of the stiffleg variety, my back has kinda a screwed up shape when i'm bent over and my legs are weak, so can't really do them traditionally.) Then do a few sets of BB curls, inclined DBs curls, preacher BB curls. Then some forearm work, since they are already good and tired.
Day3 Legs. Few sets of leg extensions to warm up legs and knee joints. Squats. Leg presses.
Day 4. Shoulders/ Light chest. Standing behind the neck BB presses. Seated shoulder flies. Standing cable laterals. Powershrugs. Rotating DB shrugs (mainly for neck, man it gets veiny and jacked when you do them things)
Then just do some flat BP with about 10-20% less wieght than I did on monday and some cable crosses and butterflies. Mainly just tryin to get a light pump here and work out any soreness left in the chest from monday's workout.
Day 5. Back and Bis. Do a few wide grip chins, not as many as I did day 2. Do some BB curls and some preacher curls. Also do some power cleans for forearm thickness and to workout any tightness in lowerback.
Day 6 Rest
Day 7 Rest
Do abs during the workout inbetween exercises every day. Like to run sprints on everyday except leg day and rest days.
This routine works alot better and produces much better results for me than the older one did. My arms got alot bigger when I started using chest to pre-tax my tris and using back to pre-tax my bis. Also can go alot heavier with shoulders since they only get worked one day a week and they get worked fresh. Alot of progress also due to learning that I wasn't including some very very productive exercises in my old routine, such as Wide grip chins, BB curls with the straight bar instead of EZ bar and Skull Crushers. Also, for whatever it's worth, or for anyone having trouble with bicep development like I was.... make sure you keep your wrist straight when doing a curling movement. I realized about the same time I switched to this new split that my wrist were curled inward whenever I did curls, and that was the main reason that my forearms were always big and hard, and my biceps never devloped impressively (especially the bottom and most visable part of them!). When I fixed this problem, I started getting alot of people telling me that my arms were starting to look big. Anyways, that's my split. It's the same rather I'm "on" or "off", although the weights used always seem to be alot less when I'm "off" for some reason
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