What is YOUR "Ultimate Split"?

[bunkka]

Be it 4 or 5 days... tell me!

 

[louden_swain]

3 days.

Here it is:

Day 1: chest, delts, triceps, back width, and back thickness

Day 3: biceps, forearms, calves, hams, and quads

Day 4: chest, delts, triceps, back width, and back thickness

Repeat cycle starting with biceps, forearms, and etc. two days later.

 

[satchboogie]

DAY 1: back, triceps, abs

DAY 2: chest, biceps

day 3: delts (middle and rear)

day 4: legs

 

[gmanlax7]

im loving my

mon: chest, tris
tues: quads, abs, rear delts

thurs: back, bis
fri: shoulders
sat: lowerback & hams, abs

days 4,5, and 6 are brutal

deads on day 6 is the climax, its awesome
sunday is all eating , maybe some basketball

i throw in some speed bench on thurs or fri, and maybe a set or 2 of dips

 

[TheOak84]

1 - Chest (Volume), tricep (intensity), traps

2 - Legs (volume), biceps (volume)

3 - off

4 - Chest (WS), delts, Tris (volume)

5 - Back (volume+intensity), biceps (intensity), forearms

6 - off

7 - off

 

[Lord_Suston]

D1 Back/traps
D2 Chest/bis
D3 rest
D4 delt/tris
D5 legs/calves
D6 rest

 

[JG1]

I love mine.

Day 1: Shoulders/Arms
Day 3: Legs
Day 5: Chest/Back/Abs

 

[bunkka]

I'm thinking of getting on a schedule whereas it's set by the day of the week, not by a 4 or 5 day cycle.

Something like....

Mon - Back, Bis
Tues- Legs, Abs
Weds- Chest
Thur- Off
Fri - Shoulders, Bis, Tris
Sat - OFF (*** makeup day if day missed (pushed fwd) during week)
Sun- OFF

 

[slobberknocker]

I have had the most success with this type of program

Sun.
Deadlift 1x5
Rack pulls 2x5
Bent over rows 2x5

Tues.
Bench 1x5
Incline 2x5
tricep pushdowns 2x5

Thurs.
Squat 1x5
leg curls 2x5
standing cable crunches 3x15

Fri. (sort of a bodybuilding day)
military press 1x5
seated dumbell side raises 2x8
straight bar curls 5x5
hammer curls 2x8
ez curls 2x8