Can anybody help with a new workout structure?

[Chincheck]

What's up guys,

Few stats:

Age: 26
Weight: 157lb
Height: 5'6
Bf: (approx 10%, never had a caliper test)

I've been working out for quite some-time now, but my workout regimen has been kind of random in regards to what actual exercises I do per muscle group. And It's getting stale
As of the past month It's been something like this;

Mon:-Bi's/Back
Tue:-Shoulders/Legs
Wed:-OFF
Thur:-Chest/Tri's
Fri:-OFF
Sat:-OFF
Sun:-Chest/Tri's

Usually doing 2-3 workouts per muscle group, warm-up set followed by 3 sets of 6-8 reps of a heavier weight.

I just really need a little assistance in creating a new workout plan, I don't really do many compound exercises (I know, I know, I should be doing more but I been a lil lazy in that regards).

Can anybody help

Just which kind of split to do/which exercises.

May be too much to ask, let's see. Any help would be appreciated!

 

[shibs]

do you want another 4 day split?

i've honestly been thinking of doing this one... tell me if you like it

mon: chest, shoulders, tris
tues: legs, back, bis
wed: off
thur: chest, shoulders, tris
fri: legs back bis
sat/sun: off

and yeah just going to say this before you get roasted on it by someone else... you have to do your compound lifts. :\

On chest days atleast try these as your compounds: bench & standing military press
back days: pull ups, squat, deadlift, DB rows

Tues & Thur will probably harder and more taxing on the body.
Idk this is what id do, just my 2 cents

 

[Chincheck]

Split looks good, only thing I'm thinking about on that split, is the amount of muscle groups on the day, wouldn't 3 muscle groups be a little too much?
And what about chest/shoulders on same day, taxing to the shoulders? being as they cop it from the chest routines aswell.

I do some compounds, only thing I haven't been doing is deadlift or squats really, but I'll make sure I incorporate them into my new routine.

I might give this ago, see how I travel with it! thanks.

I appreciate the reply

 

[JDid23]

Split looks good, only thing I'm thinking about on that split, is the amount of muscle groups on the day, wouldn't 3 muscle groups be a little too much?
And what about chest/shoulders on same day, taxing to the shoulders? being as they cop it from the chest routines aswell.

I do some compounds, only thing I haven't been doing is deadlift or squats really, but I'll make sure I incorporate them into my new routine.

I might give this ago, see how I travel with it! thanks.

I appreciate the reply

I am going to respectfully disagree with shibs on working back/bis/legs in one day. However, i think shoulders/chest/tris can be done. If you do back/bis on one day, that's basically saying you're deadlifting and squatting on the same day in addition to rows, pullups, and w/e else you do for legs and biceps. I think it would be more beneficial to respect legs enough to give them their own day with abs (or shoulders if you want).

If you want to do something like chest/tri/shoulders for a day, you can do something like;
Flat BB Bench, Dips (lean over and focus on chest), Military Press, Lat Raises, 2 tricep exercises.

For Back/Bis, i think: deads, row variant (DB or BB), Pullups/Chinups, and 1 bicep exercise is sufficient.

Legs: Back Squat, Lunges, Calf Raises, Leg Press, Pullthroughs- something like that would look fine for legs too imo and you can add some abs to the end.

 

[SouthernLord]

What's up guys,

Few stats:

Age: 26
Weight: 157lb
Height: 5'6
Bf: (approx 10%, never had a caliper test)

I've been working out for quite some-time now, but my workout regimen has been kind of random in regards to what actual exercises I do per muscle group. And It's getting stale
As of the past month It's been something like this;

Mon:-Bi's/Back
Tue:-Shoulders/Legs
Wed:-OFF
Thur:-Chest/Tri's
Fri:-OFF
Sat:-OFF
Sun:-Chest/Tri's

Usually doing 2-3 workouts per muscle group, warm-up set followed by 3 sets of 6-8 reps of a heavier weight.

I just really need a little assistance in creating a new workout plan, I don't really do many compound exercises (I know, I know, I should be doing more but I been a lil lazy in that regards).

Can anybody help

Just which kind of split to do/which exercises.

May be too much to ask, let's see. Any help would be appreciated!

What are you trying to accomplish with your training? Size? Strength? Both?

JDid offered some good advice. I'm personally a fan of upper/lower and full body splits with an emphasis on the big compound lifts with as little fluff as possible. Training economy is where it's at for the natural lifter.

 

[75th]

Being the resident Crossfit promoter, I'm obliged to let you know that when I tired of the traditional 3 or 4 day splits, I looked into Crossfit for some variety and have never regretted it. Then again, my goals are a tad different than a lot of the bigger guys around here. Keep in mind, however, that 95% of what you'd be doing would be compound/olympic style lifts. Whether or not you do Crossfit, you need to be doing these anyway.

 

[Chincheck]

Thanks JDid, I will incorporate that into my new routine.

What are you trying to accomplish with your training? Size? Strength? Both?

Well I'd like to build both strength and size, my chest is lacking a whole lot, although my shoulders are quite muscular, so I'd like to pack some size on there but still focusing on elevating strength if possible, I've been going up in strength but rather too slow for my liking.

I'm in last week of pct from a phera clone cycle, so my strength has taken a little hit, but its working its way back up. I'm going to stay natty for another few months before possibly running another cycle. But essentially if I can maintain gradual size and strength increases via tweaking my diet and workout routines then I'd rather stay natty. at least that way the gains stay longer.

 

[shibs]

I am going to respectfully disagree with shibs on working back/bis/legs in one day. However, i think shoulders/chest/tris can be done. If you do back/bis on one day, that's basically saying you're deadlifting and squatting on the same day in addition to rows, pullups, and w/e else you do for legs and biceps. I think it would be more beneficial to respect legs enough to give them their own day with abs (or shoulders if you want).

If you want to do something like chest/tri/shoulders for a day, you can do something like;
Flat BB Bench, Dips (lean over and focus on chest), Military Press, Lat Raises, 2 tricep exercises.

For Back/Bis, i think: deads, row variant (DB or BB), Pullups/Chinups, and 1 bicep exercise is sufficient.

Legs: Back Squat, Lunges, Calf Raises, Leg Press, Pullthroughs- something like that would look fine for legs too imo and you can add some abs to the end.

Yeah i agree with you on the deadlift and squats in one day being too much, but i couldn't figure out a better way in a 4 day split, assuming thats what he still wants.

i dunno maybe if you could do deadlift on the first leg day, then squat on the 2nd. Or, straight-leg deadlift and squat in one day doesn't seem that bad too me.

jdid maybe you can tell ME a solution because i wanted to do that split for myself in a few weeks lol

and fyi chincheck squats/deadlift actually increase your test levels. just a little motivation to do them

 

[Chincheck]

Definitely, I knew that working out legs helped increase test, didn't realize that it was squats/deadlifts specifically?

I will definitely be doing them in this new routine.

 

[kscowboy]

Try this one. It helps to give you sufficient recovery time and the days off help your CNS to recover as well.
Monday-Chest shoulders tri's
Tuesday-OFF
Wednesday-Quads hams calves
Thursday-OFF
Friday-Back Bi's
Sat and Sun-OFF