Split Question

[bk2718]

I was wondering what you guys thought of this split:

Monday: Chest/Bis
Tuesday: Legs
Wednesday: Off
Thursday: Back/Traps
Friday: Shoulders/Tris
Saturday: Off
Sunday: Off

You think this is good or should I change it up?

[-DedicateD-]

doesnt look bad at all.. depending on how sore your traps get it MAY interfere with your shoulder day, but other then you should be good to go

you also have to watch if your squatting on leg day and deadlifting on back day...i personally would like more then 1 day rest in between but everyone is diferent

[bk2718]

Yeah to be honest it was hard at first for shoulders after back but after I got use to it I didnt have a problem.

[sonnygll]

I don't like it. But I hate all that 40 year old Joe Weider mythology.

[bk2718]

Sonnygll, what works for you?

[IronReload04]

its a good split......I did something similar, and the split i used made it really easy to tain shoulders because i can see how ti can be a problem with yours

this is what i came up with for me

monday- chest/tris
tuesday- back thickness/width
wed- off
thurs- legs
friday-dets/bis

and delts bis recover real quick since their small and will be good to go by monday....with this split, everything was trained fresh....it was really a sweet spot for me

[nofear]

My current split is:

Monday: Chest/Tris
Tuesday: Legs
Wednesday: OFF
Thursday: Shoulders
Friday: Back/Bis

I've been using this split for 6 weeks and like it a lot. I am making great progress and am very rested for each training session. As you can see, there are two days off between chest and shoulders and two days off between legs and back.

[sonnygll]

Sonnygll, what works for you?

I split by movement. Much more effective. I do lots of different splits. I do the typical once a week splits, and higher frequency training too. For a 4 day split working everything once a week, I might do a couple different things.

for straight sets only
chest, front delts, tris. (maybe shoulder elevation)

back (but not lower), rear delts, bis (shoulder elevation if I didn't do it day 1)

quad dominant lower body and calves

ham dominant, lower back and maybe abs


For the more efficient pairing of sets by alternating antagonistic or unlike muscles.

Primary upper (chest and upper/mid back stuff)

Secondary upper (direct shoulder and arm work)

quad dominant lower body and calves

ham dominant, lower back and maybe abs


The problem with once a week training is you have to really hammer a body part. So you have to make sure you don't need it again later in the week. Otherwise it will interfere with working something else. Your whole body works together, so you have to be careful with the order.