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

 

[Lord_Suston]

A two Day on one day off routine
Chest/Tris:
Incline Barbell, Flat Bench, Dips in that order... Closegrip-bench, Pushdowns, or seated overhead Dumbell press..

Back/Bis/ Traps
Wide-Grip Chins, Deadlifts, Seated Cable rows, Pull-overs (sometimes). Alternating seated curls, barbel curls, Shrugs

Legs/ Shoulders
Squats, Leg Ext, Leg Curls, CLean and jerk(every other w/o) Military Press, lateral raises....

Intense Cardio every thre days....

 

[rjl296]

Sunday - Chest , Front & Side Delts, Triceps
MOn - rest
Tuesday Legs
wed - rest
Thur Back, traps, biceps, rear delts
Fri/Sat rest and eat !

 

[Haz]

Chest/arms, Rest, Legs, Rest, Back/shoulders, Rest

 

[Lumberg]

I do an 8 day split because I need that extra day between DLs and squats.

I go one on, one off with 4 workouts. I still go in on off days and do abs when they are not sore, other little exercises, stretch, and AR.

I do 3 work sets of everything. Warm up on the first heavy compound movement but not the auxilliary movements.

W/O 1:

Smith Squats(no squat rack in my gym)

SLDL, Saxons, lunges circuit

Optional squat burnout set

W/O 2:
DB Bench
s/s
DB Upright Rowns

Close grip Incline on Smith
s/s
Tricep kickbacks

W/O 3:
Deadlifts
s/s
Seated Calf machine

Wide grip Pull ups
s/s
DB Shrugs

Chest supported DB bent over rows

W/O 4:
Concentration curls
s/s
Flat elbows out extensions

Incline Hammer curls
s/s
Tri pushdowns

Just started this one. But my last one was similar.

JC

 

[drew]

SPLITS

I was stuck with my gains or non gains for almost 9 months before I began using AST Sports Science MAX OT training.

basically in a nutshell...

your working sets are heavy in the 4 to 6 rep range.

4 on your own, no more than 6. or you have to increase the weight

max ot training costs nothing.. just email registration.

like a 150 page manual with some great ideas about how to warmup and really get ready to pound heavy weights and not do endless reps.

they have a guy Jeff willet who posts his training, nutriition, and thoughts each friday. and photos......natural bodybuilder

hands down the best site for legite lifters. great Q &A even for a supplement company....Jeff rocks as far as honestly evaluating his performance. when he feels good he says it. when he dogged it he says it.

not to mention.. their loaded creatine and whey isolate are some of the highest rated and lowest cost.

I get 4lbs from dpsnutrion of creatine hsc grape for $21.99
and 2.2 lbs of whey isolate vanilla for $22

the training log keeps the exercises rotating.. everything is a compound exercise and free weights are preferred;
'split varies.

Although I put on 10lbs since I began this program now at 180 pounds

people tell me I look about 190 to 200.. i stay around 9% bf throughout the year. I would say i am an ectomorph muscle wise, with a very easy tendency to put weight in the belly.

this program requires honesty, intensity, and absolute correct form...... cheaters stay away... but it allows you lift hard and minimize repititve motion injuries..... like rotator cuffs, etc

hope this helps someone who like me had the desire and intensity, just needed a few tweaks here and there..

best of luck all

 

[WarriorPL]

Monday: Heavy Biceps, light triceps
Tuesday: Heavy chest
Wednesday: light biceps, heavy triceps
Thursday: Legs, shoulders
Friday: heavy chest

I gotta get rid of all the light workouts and go all heavy though.

 

[Lumberg]

What's the web site for that AST program? I'd be into trying it out.

JC

 

[drew]

AST WEBSITE

SORRY..

http://www.ast-ss.com/

LOOK UNDER MAX OT FOR THE TRAINING.

AND UNDER JEFF WILLET FOR THE LOG OF NUTRITION AND WORKOUTS.

YOU CAN LOOK AT SOME OF HIS PAST CONTEST PREPS.

PICTURES REALLY TELL THE STORY

HE LOOKS BEST AT 220 LBS. DROPPED TO A RIPPED 198 FOR CONTEST.

ENJOY

 

[Ingram]

1. Chest
2. Back
3. Legs
4. --==Rest==--
5. Shoulders
6. Arms
7. --==Rest==--

This is what I've been doing for a while. I'm going to switch it up soon allthough; gotta keep things fresh .

 

[Dr.M]

At the moment:

1)
Back - Biceps
----
2)
Chest - Tri
----
3)
Delts - Traps - Neck - Abs
----
4)
Legs - Fore

 

[jeremys]

sun- DE bench
wednesday- ME bench

every day i'll be doing AR and recovery work so i can squat again and not have any back problems..i think i have to wait till tomorrow till my bands come in

 

[mekannik]

DAY 1 - Olympic lifts, Quad dominant legs, back
DAY 2 - Chest (press), Shoulders (raises), tris
DAY 3 - Abs
DAY 4 - Rest
DAY 5 - Olympic lifts (supplemental), Hip dominant legs, back, bis
DAY 6 - Chest (speed), Shoulders (presses), tris
DAY 7 - Rest

 

[Spiral Traveller]

Sunday – Chest and Obliques
Monday – Back and Transversus Abdominus
Tuesday – Legs and hip extensors/flexors
Wednesday – Shoulders and upper abs
Thursday – Arms
Friday & Saturday - Rest

 

[Lumberg]

Sunday – Chest and Obliques
Monday – Back and Transversus Abdominus
Tuesday – Legs and hip extensors/flexors
Wednesday – Shoulders and upper abs
Thursday – Arms
Friday & Saturday - Rest

Do you do squats? If so you should train your obliques and TVA on the same day as squats. You do not want a trashed TVA when you go to squat.

JC

 

[Spiral Traveller]

Do you do squats? If so you should train your obliques and TVA on the same day as squats. You do not want a trashed TVA when you go to squat.

JC

No, I don't. In addition to tibial stress fractures, I damaged my Achilles tendon recently, and going all-out on squats would be counter-productive to the healing process... On leg day I'm now regulated to performing isolation exercises, solely: Leg extensions, leg curls, glute/ham raises, etc.

 

[revexrevex]

Can anyone comment on my routine?

Monday
----------
Deadlift - 2 sets (alternating 20 rep's and heavy singles)
Sumo Deadlift - 1 set
Cable Rows - 3 sets x 5 reps
Biceps - (Dumbells)
Glute Ham

Wednesday
-----------------
Shoulder Press - 3 sets (behind back)
Clean Pull - resisting on way down x 2 sets
DIPS - with weight x 2 sets
BentOver Rows - 2 sets


Friday
---------
Squat - 2 sets
Pullups - 2 sets (1 set wide, 1 set narrow)
Shrug - 3 sets
Power Clean - 2 sets x 3 reps each


Sunday
---------
Incline Bench - 3 sets
Flies - 1 set
Tricep Extension - 2 sets
Front Squat - 2 sets x 10 reps
Hamstrings curl machine - 1 set

 

[Optimus B]

monday- legs
tues - arms
wed - shoulders
thurs - back
fri - chest

sat & sun off or light cardio or sports.

 

[SofaGeorge]

Can anyone comment on my routine?

Monday
----------
Deadlift - 2 sets (alternating 20 rep's and heavy singles)
Sumo Deadlift - 1 set
Cable Rows - 3 sets x 5 reps
Biceps - (Dumbells)
Glute Ham

Wednesday
-----------------
Shoulder Press - 3 sets (behind back)
Clean Pull - resisting on way down x 2 sets
DIPS - with weight x 2 sets
BentOver Rows - 2 sets


Friday
---------
Squat - 2 sets
Pullups - 2 sets (1 set wide, 1 set narrow)
Shrug - 3 sets
Power Clean - 2 sets x 3 reps each


Sunday
---------
Incline Bench - 3 sets
Flies - 1 set
Tricep Extension - 2 sets
Front Squat - 2 sets x 10 reps
Hamstrings curl machine - 1 set

You hit legs and back three times a week? I'd overtrain if I tried that. I only hit bodyparts hard one day a week.

I'd get your routine broken down more simply so you are giving yourself a full week recovery before you work a body part again.

I change my routine every couple of months. Right now I am doing:

Sunday - Legs

5 sets of sprints 220 yards
Deadlifts 5 X 5
Squats ATF 2 X 6-10
Hack Squat 2 X 6-10
Straight leg dead lift 3 X 10
Leg curls 3 X 10
Calves 5 sets of anything

Monday - Arms

EZ Bar curls 5 X 5
One arm concentration DB curls 2 X 8
Preacher curls 2 X 8
Skull crushers 5 X 5
Close grip bench 2 X 6-8
Dips 2 X max (cheap ass gym doesn't have a dip belt!)
or
Triceps Pushdowns 2 X 10

Assorted forearm stuff

Wednesday - Shoulders

Upright rows 5 X 5
Shrugs 2 X 10-15
Seated side delt raises w/DB 5 X 8
Shoulder press machine 2 X 6-8
Rear delt raises 3-4 X 8

Saturday - Chest/Back

Incline DB press 5 X 5
Bench Press 2 X 6-8
Incline Bench Press 2 X 6-8
Pull ups 5 X max
Bent over rows 2 X 8-10
Lat pulldown machine 2 X 10

If I had more time I would split chest and back into two separate days.

 

[revexrevex]

thanks sofageorge. I try to do very low volume to spread out legs and back over the week, and different exercises each time, like maybe heavy back squats one day, and high rep front squats another day. Thanks for tweaking, though I will change my routine

 

[SofaGeorge]

thanks sofageorge. I try to do very low volume to spread out legs and back over the week, and different exercises each time, like maybe heavy back squats one day, and high rep front squats another day. Thanks for tweaking, though I will change my routine

I'm going to grab Needsize's routine that he posted on the 5 X 5 thread for my next routine. I find that in order to get out of what I usually do it helps to periodically do somebody elses routine... regardless of what I think of it. Sometimes 2 weeks in... I find it is great. Sometimes not.

 

[HulkRow]

Monday: Legs

Tues: Triceps/shoulders/abs

Wens: Back/abs

Thurs: Biceps/forearms/abs

Fri: Chest

 

[danielson]

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 am seriously considering this for my new routine....a few questions

how able are you to do the olympic lifts on day 4 after day 2's work?....or are you focusing on light weights/speed

how good would u say it is for size....strength increases good? and if someone were to do this and do cardio 3 times a week do you think he could manage it

 

[PolishHammer1977]

Critique this fellas

Day 1 -Chest- Day 2 -Back-
Flat press X 3 Weighted towel pull-ups X 4
Inc DB Press X 3 Seated Rows X 4
Inc DB flies X 3 Barbell Rows X 4
Close grip presses X 3 DB Shrugs X 4

Day 3 -Legs- Day 4 OFF
Squats X 4
Leg Extensions (singles) X 4
Leg Curls (singles) X 4
Seated Calve raises X 8

Day 5 -Shoulders- Day 6 OFF
DB overhead press X 4
Lateral Raises X 4
Reverse Pec deck X 4
DB Shrugs X 4

Day 7 -Arms- Day 8 OFF
Olympic barbell curls X 3
DB preacher curls (singles) X 3
Concentration curls X 3
Skull krushers X 4
Tri pushdowns X 4
Rope extensions X 4
DB forearm work X 8

What do you bro's think? This is what I do now. I have been going on this for about 2 1/2 weeks. Day 9 begins the new cycle.

 

[Lumberg]

Re: Critique this fellas

Day 1 -Chest- Day 2 -Back-
Flat press X 3 Weighted towel pull-ups X 4
Inc DB Press X 3 Seated Rows X 4
Inc DB flies X 3 Barbell Rows X 4
Close grip presses X 3 DB Shrugs X 4

Day 3 -Legs- Day 4 OFF
Squats X 4
Leg Extensions (singles) X 4
Leg Curls (singles) X 4
Seated Calve raises X 8

Day 5 -Shoulders- Day 6 OFF
DB overhead press X 4
Lateral Raises X 4
Reverse Pec deck X 4
DB Shrugs X 4

Day 7 -Arms- Day 8 OFF
Olympic barbell curls X 3
DB preacher curls (singles) X 3
Concentration curls X 3
Skull krushers X 4
Tri pushdowns X 4
Rope extensions X 4
DB forearm work X 8

What do you bro's think? This is what I do now. I have been going on this for about 2 1/2 weeks. Day 9 begins the new cycle.

Wow I thought I was the only guy on here who did an 8-day split. That's great stuff. I love that extra day to recover and I am used to alternating MWFSu and T Th Sat weeks.

JC

 

[JDarty6173]

Monday - DE Bench
Tuesday- DE Squat/Dead
Thursday- ME Bench
Friday - ME Squat/Dead

AR on off Days (Abs, Lower back, Lats, Tris, etc...)

 

[spiderwoman]

Really enjoying this, which I stole from someone on this website... so, whoever you are, thanks!! Doing 3 sets of 6 to 8


Monday: chest and arms
bench press
dips
incline bench press
dumbell lying flys
barbell curl

Wednesday: legs
squats
leg press
lunge
calves - leg press and seated or donkey

Friday: back and delts
deads
barbell rows
chin ups
t-bar row
upright rows
dumbell shrugs

abs like crazy during and/or after each workout and cardio [light elliptical or walking or swimming on off days for 1/2 to 1 hour]