What's everyone's split.
I'm always interested in different splits.
Currently I'm
Mon push
Tue pull
Wed legs
Thur rest/cardio
Fri push
Sat pull (with deadlifts)
Sun rest
Printable View
What's everyone's split.
I'm always interested in different splits.
Currently I'm
Mon push
Tue pull
Wed legs
Thur rest/cardio
Fri push
Sat pull (with deadlifts)
Sun rest
Monday: Chest
Tuesday: Shoulders, Tris
Weds: Legs
Thursady: Back, Bis
Friday: Chest, Tris, delts
Sat/Sunday: Rest
*every few months depending on my proportion id swap the days i do back n bi's with the days i do chest (so i hit back n bi's x2 a week). Personally i cant hit legs x2 a week as it feels like i need 4-6 days to recover.
some say i over train, but i feel i recover fine and iv been making a fvck load of gains haha
I agree 100% on the legs once a week.
barbell walking lunges. for some reason are my enemy!
I like to stimulate legs just with some squats 75% rep max 3 days later before a workout.
Tuesday: Chest
Wednesday: Back
Thursday: Legs
Friday: Jiu Jitsu training (no weights)
Saturday: Shoulders
Sunday: Bi's & Tri's
Monday: Rest
After trying many splits over the years, I've gotten the best gains training each muscle group once weekly. Combining high volume and a mix of low and medium rep sets (ranging from 4-10 reps) I get an extremely thorough workout and am often sore for two days after. I avoid the risk of overtraining by giving my muscles plenty of time to recover, and avoid undertraining by going hard and heavy every workout.
Mon: off
Tue: back
Wed: chest
Thur: off
Friday: legs
Sat: shoulders, arms
Sun: off
Working very well for me right now
m-chest
t-back
w-legs
t-shoulders
f-arms
s-rest
s-rest
I hate bb walking lunges as well, try bb reverse lunges which targets the hammies and glutes, front squats target the quads just like walking lunges, but form and a strong thoracic is necassaryQuote:
Originally Posted by Bjwr
@greenwell001
Yeah I'll usually hit squats, leg press, lunges, front squats. Then go into the more Iso movements after them.
But I will have to try the reverse lunges.
Day 1 Chest/Biceps
Day 2 Quads/Hams/Calves
Day 3 OFF
Day 4 Delts/Traps/Triceps
Day 5 Deads/Back
Day 6 OFF
Start Day 1
Mon - back traps abs
Tue - chest biceps
Thu - legs calves
Fri - delts triceps
mon-back
tue-chest
wed-legs
thurs-bi's and tri,s
fri-delts and traps
sat-cardio
sun-cardio