Workout Splits

[RangerDanger830]

Just want to start a running thread of how everyone splits their muscle groups up through the week.

I personally do this:

Day 1 - Legs/Back
Day 2 - Chest/Triceps
Day 3 - Shoulders/Biceps
Day 4 - Rest

I'll do abs every other day. Cardio every other day.

I've been doing this routine for a few years now and I feel as though spreading it out some would allow for more focused intense workouts. One such example would be to give legs their own day since they're so extensive.

[tempest818]

Looks good as long as you're good with it. I personally can't hit chest n tri same day since chest leaves my tris shot. I also wouldn't know if I could squat n dl same day. But I know a lot of people do it. It's a very personal arrangement lmao.

[Khazima]

Depends on my goals, recently I was really smashing my delts and arms by doing;

Chest/back
Legs
Shoulders/arms

Twice a week but now I'm peaking for a powerlifting meet I'm just doing upper/lower 2-3x each again. Afterwards I'll probably go back to the previous split as I was seeing good progress even while in a deficit.

[marcus300]

Just want to start a running thread of how everyone splits their muscle groups up through the week.

I personally do this:

Day 1 - Legs/Back
Day 2 - Chest/Triceps
Day 3 - Shoulders/Biceps
Day 4 - Rest

I'll do abs every other day. Cardio every other day.

I've been doing this routine for a few years now and I feel as though spreading it out some would allow for more focused intense workouts. One such example would be to give legs their own day since they're so extensive.

On a personal note I couldn't train legs and back together in the same workout, I train extremely hard and very intense and I wouldn't have nothing left in the tank to train another major bodypart like you have on day 1. My workouts and what I advice is short heavy intense workouts and don't waste sets and reps, make everything count.

I would split your legs and back into separate days and train one bodypart once per week but make that workout count. Train how your body responds and learn and adapt to the way it grows and design a workout around that. I grow thicker bigger muscle from short heavy intense workouts with lots of rest in between. If you do it right in the first place no need to repeat it until its repaired.

[Mr.BB]

Wish I could do one bodypart per day, but with work had to change split to:

Triceps, biceps, forearms
Legs,
Back and rear delts
Chest and shoulders

Resting days as needed.

[MrFreshmaker]

I used to train every muscle twice per week,but i had constant muscle soreness.After taking advices from Zempey and BusterBrown,now i do it like this

Chest
Arms
Cardio and abs
Back
Shoulders
Legs and abs
Off

With this plan,i've seen good progress,even though the strength it's not like when i trained every muscle twice per week,but like this im getting bigger.

[RangerDanger830]

I agree about the back and legs on the same day, it really limits my intensity. However I'm just overly paranoid about losing gains by working just one muscle a day. Is that enough time off for muscles to repair and atrophy any? I'm probably just being gain paranoid.

On the other hand I love working some muscles together like chest and tris. The complimentary nature of the two helps me really work them hard and I feel it's not overly strenuous.

[Khazima]

I agree about the back and legs on the same day, it really limits my intensity. However I'm just overly paranoid about losing gains by working just one muscle a day. Is that enough time off for muscles to repair and atrophy any? I'm probably just being gain paranoid.

On the other hand I love working some muscles together like chest and tris. The complimentary nature of the two helps me really work them hard and I feel it's not overly strenuous.

Back would definitely suffer from doing it after legs. Youd probably benefit more from something like push pull legs or upper/lower. You probably won't lose anything from once a week and might make some good gains since you're getting a break after lots of volume so it'll give them time to really recover and grow.

[marcus300]

I agree about the back and legs on the same day, it really limits my intensity. However I'm just overly paranoid about losing gains by working just one muscle a day. Is that enough time off for muscles to repair and atrophy any? I'm probably just being gain paranoid.

On the other hand I love working some muscles together like chest and tris. The complimentary nature of the two helps me really work them hard and I feel it's not overly strenuous.

Check out this thread http://forums.steroid.com/anabolic-l...eon%2A%2A.html

After you have read all the content you will understand how to train properly and make huge gains.

[NACH3]

I agree about the back and legs on the same day, it really limits my intensity. However I'm just overly paranoid about losing gains by working just one muscle a day. Is that enough time off for muscles to repair and atrophy any? I'm probably just being gain paranoid.

On the other hand I love working some muscles together like chest and tris. The complimentary nature of the two helps me really work them hard and I feel it's not overly strenuous.

Ranger - I was doing he same thing w/chest & back then shoulders & legs(until I went to the Dungeon they all called me out as they should have as I was short changing a BP ed!

Now I'm doing
Chest
Legs
Arms
Off
Delts/traps or back
Either one left from top

Note** it's changed a my delts and arms are overshadowing my upper chest so chest is now where my delts/traps were...

[prank]

Back and Legs are a tough work out
Personally I do
the old school
PUSH - Pull _ legs - rest day - start again

[kelkel]

Monday: Chest-Bi's-Tri's
Wednesday: Legs
Friday: Back-shoulders

[Buster Brown]

Monday/ Abs, Chest, biceps, triceps
Tuesday/ Abs, back ( lats and lower), traps, calves
Thursday / Abs, shoulders, biceps, triceps
Friday/ Abs, legs.
* I dead lift in my back day primarily

[Ashop]

My schedule currently:
MON: CHEST SHOULDERS BICEPS
WED: QUADS HAMS CALVES ABS
FRI: BACK,TRICEPS,FOREARMS

My time is limited so this works well. Making nice gains lately.

[kelkel]

My schedule currently:
MON: CHEST SHOULDERS BICEPS
WED: QUADS HAMS CALVES ABS
FRI: BACK,TRICEPS,FOREARMS

My time is limited so this works well. Making nice gains lately.

Nice. I switched to a MWF routine years ago due to many reasons and it's been nothing but beneficial.

[rGus]

My schedule currently:
MON: CHEST SHOULDERS BICEPS
WED: QUADS HAMS CALVES ABS
FRI: BACK,TRICEPS,FOREARMS

My time is limited so this works well. Making nice gains lately.

How long are your sessions?

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