EVERYBODY post up your training split!!!!!

[emptywallet]

Like alot of guys around this time of year after summer I'm in the mood for a huge change in my training. My current routine as many of you know was over training but I managed to gain 20 pounds over the last 8 months. Anyway, I'm in the mood for a new split and I need some new ideas. Sooooooooooo, I also see alot of questions about stuff like this so I figured we'd have a good source for splits if everyone posted theirs up. Here's the split thats finally put me into over training, but worked well for awhile:
Sunday -legs
Monday - chest
Tuesday - back
Wed - tris
Thur - bi's
Fri - shoulders
Sat - traps

There's my old one. Not so good for me anymore. Post yours up!!!!

 

[louden_swain]

That is too much training for a split routine: I am currently following a one on one off routine:

Upper Body:

Incline Barbell Presses - 3 x 6-8
Barbell Rows - 3 x 6-8
Chins - 3 x failure
Seated Barbell Presses - 3 x 6-8
Up Right Rows - 3 x 8-10
Dumbbell Shrugs - 3 x 8-12
Parallel Dips - 3 x 6-8
Barbell Curls - 3 x 6-8

Lower Body:

Squats - 3 x 8-12
Leg Presses (wide stance) 3 x 10-15
Leg Extensions - 3 x 20

Stiff Leg Deadlifts or
Lying Leg Curls - 3 x 20-15-10

Seated Toe Raises - 3 x failure
Stading Toe Raises - 3 x failure
+Ab training

*Note

I will substitute the exercises above with other basic exercises. This may include adding seated rows, deadlifts, incline dumbbell presses, dumbbell curls, incline tricep extensions, barbell shrugs, lunges, or hyperextensions.

 

[spatts]

S...Dynamic bench + shoulder, tris, lats
M...Max Effort Squat/Dead + core, hams, glutes, calves
T...Off (Sled drag or walk)
W...Max Effort Bench + shoulders, tris, lats
R...Off (sled drag or walk)
F...Dymanic Effort Squat/dead + core, glutes, hams, calves
S...chest and bis, and other accessory work needed to improe symmetry and not included in regular regimen. Perhaps some cardio too (walking).

Active recovery every day.

 

[coolcolj]

My general strength/power split

day 1 ) Chest and Back -
Incline dumbell BP, 70 degree Barbell Row, Shoulder width Chins, Flat bench, grip work

Day 2) Olympic lifts, legs and abs -
clean/snatches and hybrids, full squats (front and back), sometimes lunges, glute ham raise on floor, Semi Stiff Legged deadlift, calf raise, hanging leg raise.

Day 3- rest

Day 4- Olympic Lifts, Shoulders and Arms -
Push press/jerks/clean/snatch hybrid complexes, single arm leaning dumbell press, clean grip upright row, curl, decline tricep extension, cuff exercises, grip work, toe raise

Day 5- rest

 

[bignate73]

My general strength/power split

day 1 ) Chest and Back -
Incline dumbell BP, 70 degree Barbell Row, Shoulder width Chins, Flat bench, grip work

Day 2) Olympic lifts, legs and abs -
clean/snatches and hybrids, full squats (front and back), sometimes lunges, glute ham raise on floor, Semi Stiff Legged deadlift, calf raise, hanging leg raise.

Day 3- rest

Day 4- Olympic Lifts, Shoulders and Arms -
Push press/jerks/clean/snatch hybrid complexes, single arm leaning dumbell press, clean grip upright row, curl, decline tricep extension, cuff exercises, grip work, toe raise

Day 5- rest

i like it!

 

[vinylgroover]

M: chest, bi's, tri's

W: Legs

F: Back, shoulders

Only perform compound movements for each bodypart, no cables no machines other than leg press.

 

[BlkWS6]

Monday: Chest, Shoulders

Tuesday: Back

Wednesday: Off

Thursday: Arms (bi's, tri's, forearms)

Friday: Legs

Saturday: Off

Sunday: Off

(Applying Needsize's 5x5 to the compound movements on those days along w/ the assistance work, and LOVING every minute of it)

 

[coolcolj]

i like it!

Works really well. Only thing is that the Barbell rows makes my lower back, glutes and hamstrings sore the next day. And that's when I need to do my legs and olympic lifts...doesn't seem to effect them too much. I guess the static stress of the rows helps my occassional deadlift max outs

 

[RusPA81]

Monday: Chest, Shoulders

Tuesday: Back

Wednesday: Off

Thursday: Arms (bi's, tri's, forearms)

Friday: Legs

Saturday: Off

Sunday: Off

(Applying Needsize's 5x5 to the compound movements on those days along w/ the assistance work, and LOVING every minute of it)

Same exact split for me and the results have been great.

 

[Cap'n Cooke]

mon: rest
tues: chest
wed: bi/tri/fore
thurs: rest
fri: back/shoulder
sat: rest
sun: bi/tri