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Need some fresh ideas an seeing whats working for you guys.
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-hoss
Big karma hits or free plat trials if you havent gotten it free before
-hoss
Post your current split
- Thread starter IncredibleHoss
- Start date
Periodizing lower body/upper body split, 2 days on 1 day off with the 7th day all rest. I do abs and limited cardio everyday except the 7th day. 3 Cycles. 8 weeks size, reverse pyramid, 4 sets, 10-12 reps. 8 weeks size and strength, reverse pyramid, 2 sets of 5 then 2-3 sets of 8-10. 3 weeks strength reverse pyramid, 5 sets of 5 then 1 set of 8-10. First 2 weeks of the 8 week cycles at 80% then 90% in order to bring new exercises into the mix, and I tend to see some growth during those times. Reps 2-3 seconds down, no rest, explosion up. Vary 60 seconds-2 minutes rest.
Example
Lower Body
Sqats
SLDL
Leg Press
Curls 2-3 sets 10-12
Extentions 2-3 sets 10-12
Calves Varied
Upper Body
Incline Press
Cable rows
Flat flys
Wide cable pull downs
Side lat raises 2-3 sets of 10-12
Bis 2 sets of 12-15
Tris 2 sets of 12-15
My second set of Lower/Upper body exercises will vary slightly, but I stick with the chosen exercises for the cycle. I like to throw Dead Lifts into one of the lower body days, which I switch Squats and SLDL out for. You can also get more shoulders in, or hit arms harder if you aren't feeling fatigue and growth. I like this approach better than the "pump training" I was used to because every day is an all out struggle. It doesn't hurt to have a pair of days with lower intensity some weeks, it seems to help recovery and keep things interesting. Pyramid up some cycles, pyramid down others (with warm up sets first), I find this approach very focusing.
I've noticed some new fullness since starting this approach a couple months ago, although I have had to adjust my diet to maintain growth.
Example
Lower Body
Sqats
SLDL
Leg Press
Curls 2-3 sets 10-12
Extentions 2-3 sets 10-12
Calves Varied
Upper Body
Incline Press
Cable rows
Flat flys
Wide cable pull downs
Side lat raises 2-3 sets of 10-12
Bis 2 sets of 12-15
Tris 2 sets of 12-15
My second set of Lower/Upper body exercises will vary slightly, but I stick with the chosen exercises for the cycle. I like to throw Dead Lifts into one of the lower body days, which I switch Squats and SLDL out for. You can also get more shoulders in, or hit arms harder if you aren't feeling fatigue and growth. I like this approach better than the "pump training" I was used to because every day is an all out struggle. It doesn't hurt to have a pair of days with lower intensity some weeks, it seems to help recovery and keep things interesting. Pyramid up some cycles, pyramid down others (with warm up sets first), I find this approach very focusing.
I've noticed some new fullness since starting this approach a couple months ago, although I have had to adjust my diet to maintain growth.
Last edited:
Nice splits!! I wanna try both. Where can i read up on a 5x5 and get that set
TravFlex91
New member
Went from a standard push pull legs MWF to a 5 day.
Push,Pull,Legs,abs/cardio,Arms.
Arms were lacking so I threw an extra day in.
I'll alternate it for a different body part per week.
Mostly arms and chest.
Push,Pull,Legs,abs/cardio,Arms.
Arms were lacking so I threw an extra day in.
I'll alternate it for a different body part per week.
Mostly arms and chest.
E
Evan Tipps
Guest
4on 1 off usually. Gonna switch my routine to chest/arms, back/shoulders/legs/off repeat.
Jigga14
New member
M: Chest/ bis,
T: quads/ calves
W: Back/ Hams
Th: HIIT & Abs
F: Delts/ Tris
S_____(lagging body part)
S:Rest or HIIT/ Abs
Keeps you lean and well rounded. I really like hitting 2 different muscle groups a day, really hard. Sometimes one in the am, and the other in the pm
cheers!
T: quads/ calves
W: Back/ Hams
Th: HIIT & Abs
F: Delts/ Tris
S_____(lagging body part)
S:Rest or HIIT/ Abs
Keeps you lean and well rounded. I really like hitting 2 different muscle groups a day, really hard. Sometimes one in the am, and the other in the pm
cheers!
Buildingup24
New member
Push/Pull---take a day off when needed.
theoak01
New member
right now im focusing on strength and endurance so my split is
day1 Chest/calves/abs/cardio
days2 back/cardio
day3 shoulders /abs/cardio
4 rest only cardio
5arms/abs/cardio
6 legs/light cardio
7 rest
all sets 8-12 reps,four movements per body part. cardio is 45-90 minutes usually step mill,running ,incline walking.
day1 Chest/calves/abs/cardio
days2 back/cardio
day3 shoulders /abs/cardio
4 rest only cardio
5arms/abs/cardio
6 legs/light cardio
7 rest
all sets 8-12 reps,four movements per body part. cardio is 45-90 minutes usually step mill,running ,incline walking.
