5 day muscle split

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10-24-2009, 05:13 PM
BRITISH ANABOLIC

5 day muscle split

Okay so ive been reading about to create a new training program for after the new year, it will be a 5 day muscle split, but to be honest i cant figure out what to train on what days. The only day i cant train will be a saturday, any others im fine for.

At the moment i do 2 day full upper body and 2 day lower body but ive been doing that over a year now and feel its time to split them up

Someone give me thier opinoins on whats best to do on what days? I dont need advise on what exersises to do on which days as ill look into that next week.

5'9
23 years old
7% body fat

My goals are bulk and cut really, i just aim for muscle.
10-25-2009, 04:32 AM
ranging1

how about

monday:chest/abs
tuesday: legs
wednesday:back/traps
thursday: shoulders/triceps
friday: calves/biceps
saturday:off
sunday: off

i like this split becuase it gives a break between ur bicep and back days, to allow ur biceps more time to recover and putting ur biceps before ur 2 rest days will give them the best chance at recovery since their will be no strain on ur body for 2 whole days

triceps and chest are seperated and give rest between training days so u dont overtrain ur triceps
triceps are also put on shoulder day since that is the only other training day they are indirectly stimuated
legs are done alone since these are the biggest muscle group i think training them alone takes enough effort
traps and back are trainined together, i just put traps on back day becuase i like them on that day, some people might think traps are better on shoulder day (each to their own i guess)
10-25-2009, 10:48 AM
Klimax

Another split could be:

chest abs calves

back traps rear delts

quads hams calves

shoulders abs

bi tri forearms
10-26-2009, 12:05 PM
BRITISH ANABOLIC

Quote:

Originally Posted by ranging1

how about

monday:chest/abs
tuesday: legs
wednesday:back/traps
thursday: shoulders/triceps
friday: calves/biceps
saturday:off
sunday: off

i like this split becuase it gives a break between ur bicep and back days, to allow ur biceps more time to recover and putting ur biceps before ur 2 rest days will give them the best chance at recovery since their will be no strain on ur body for 2 whole days

triceps and chest are seperated and give rest between training days so u dont overtrain ur triceps
triceps are also put on shoulder day since that is the only other training day they are indirectly stimuated
legs are done alone since these are the biggest muscle group i think training them alone takes enough effort
traps and back are trainined together, i just put traps on back day becuase i like them on that day, some people might think traps are better on shoulder day (each to their own i guess)

So on tuesday you train the whole legs then give the calves another going over on friday? so the carves get worked twice aweek, that correct?
10-27-2009, 05:53 AM
energizer bunny

i like this split.....i dont like training back and legs on consecutive days...

Back/Abs
Chest
Legs
Shoulders/Traps
Arms/Abs
11-06-2009, 02:18 PM
Rastapopolous

Here's my split:

Back/Biceps (Pulling exercises for Back)
Shoulders
Back/Traps (Deadlifts->Shrugs->Narrow Grip Upright Rows)
Legs
Chest/Triceps
OFF
OFF

I've been doing this split for around 6 months now. I do my workouts as early as possible in the morning - usually from 6 a.m. to 8 a.m.
11-07-2009, 06:21 AM
Okinawa_Power

Quote:

Originally Posted by energizer bunny

i like this split.....i dont like training back and legs on consecutive days...

Back/Abs
Chest
Legs
Shoulders/Traps
Arms/Abs

I agree with EB. I do this exact same spilt except I do Back and then chest.
11-07-2009, 07:51 AM
energizer bunny

Quote:

Originally Posted by Okinawa_Power

I agree with EB. I do this exact same spilt except I do Back and then chest.

LOL...hey man could you explain what you mean back then chest.....because thats what i do....:scratch:
11-07-2009, 10:41 PM
Rastapopolous

Quote:

Originally Posted by energizer bunny

i like this split.....i dont like training back and legs on consecutive days...

Back/Abs
Chest
Legs
Shoulders/Traps
Arms/Abs

I do back and legs on consecutive days and it doesn't cause any problems. Infact, I think it's beneficial because you can concentrate two really heavy workout days into one part of the week - giving you time to recover.

I think the key is to do back before legs rather than legs before back. It's much easier doing Deadlifts the day before Squats.
11-07-2009, 10:51 PM
eglassman88

chest
legs
off
back
shoulders
arms
off
11-08-2009, 07:17 AM
Okinawa_Power

Quote:

Originally Posted by energizer bunny

LOL...hey man could you explain what you mean back then chest.....because thats what i do....:scratch:

WTF....I made no sense.......My spilt:

Back/Calves
Chest/Abs
Legs/Calves
Arms/Abs
Shoulders/Calves

Same as yours EB......
11-09-2009, 11:25 AM
dj_pacman51

Quote:

Originally Posted by ranging1

how about

monday:chest/abs
tuesday: legs
wednesday:back/traps
thursday: shoulders/triceps
friday: calves/biceps
saturday:off
sunday: off

i like this split becuase it gives a break between ur bicep and back days, to allow ur biceps more time to recover and putting ur biceps before ur 2 rest days will give them the best chance at recovery since their will be no strain on ur body for 2 whole days

triceps and chest are seperated and give rest between training days so u dont overtrain ur triceps
triceps are also put on shoulder day since that is the only other training day they are indirectly stimuated
legs are done alone since these are the biggest muscle group i think training them alone takes enough effort
traps and back are trainined together, i just put traps on back day becuase i like them on that day, some people might think traps are better on shoulder day (each to their own i guess)

I usually do traps with the shoulder day so if I do that then do I tricep with back?:_hijack: sowwy
11-09-2009, 10:29 PM
Darksyde

push
legs
off
pull
off
repeat
11-10-2009, 10:00 PM
magaton

Just starting my 5 day split as follows:

Chest
Back
Shoulders
Arms
Legs
Off
Off
11-10-2009, 10:24 PM
PC650

mon:shoulders/triceps
tue: biceps/abs
wed:legs
thurs:chest
fri: back
11-11-2009, 02:58 PM
Mass760

Legs Abs
Bi's/Tri's
Shoulders Traps
Back Abs
Chest
Rest
Rest/Cardio
11-11-2009, 06:28 PM
newbie-screwbie

Quote:

Originally Posted by Mass760

Legs Abs
Bi's/Tri's
Shoulders Traps
Back Abs
Chest
Rest
Rest/Cardio

Post the entire workout if you would please. The body part on what day is helpful. But Im curious at the amount of work you ive each body part since its only 1 muscle per day. Does 5 days/1 body part allow you to do more to each body part? Lets say instead of 3 -5 sets, you are now doing 6-9 sets per body part?

Thanks.