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Thread: Whats your favourite Workout Split and Rep/sets on compounds ? :)

  1. #1
    gymfreak9 is offline New Member
    Join Date
    Aug 2014

    Whats your favourite Workout Split and Rep/sets on compounds ? :)

    I love the Push Pull legs routine 3 on 1 off like this
    Day 1: Chest/triceps/shoulders
    Day 2: Back/biceps/traps
    Day 3: legs/abs
    Day 4: OFF
    Day 5: Chest/triceps/shoulders
    Day 6: Back/biceps/traps
    Day 7: Legs/abs

    Also I'm follow 3x5-8 on compounds and 3x10-12 on isolations, do you think this is optimal?

  2. #2
    Khazima's Avatar
    Khazima is offline Knowledgeable Member
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    Aug 2014
    I've always liked 3 on 1 off, but recently i've liked squatting 2-3x a week and benching 2-3x using daily undulating periodization the most.

    As for your rep/set ranges, they're fine. In reality for a basic - higher level intermediate lifter just about any program is going to work as long as you put the work in. Do 1-4 reps sometimes or 12-20 reps, after a while you'll find the rep ranges you like most on certain exercises depending on what your goal for the workout is.
    gymfreak9 likes this.

  3. #3
    Buster Brown's Avatar
    Buster Brown is offline Knowledgeable Member
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    Feb 2012
    Proud Bostonian
    I am currently doing
    Day 1) abs, chest, triceps, rear Delts, biceps.
    Day 2) abs, quads, hams, calves, lower back
    Day 3) off
    Day 4) abs, shoulders, traps, triceps, biceps
    Day 5) abs, lower back, upper back

    Lower reps for compound movements and higher reps for single joint exercises.

  4. #4
    Mr.BB's Avatar
    Mr.BB is offline Anabolic Member
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    Apr 2014
    I love doing one body part per day, allows me to go all out on that muscle without thinking of what comes next.
    Something like:
    Day 1: Chest
    Day 2: Back
    Day 3: Legs
    Day 4: Shoulders
    Day 5: Arms

    Exception is calves that im doing them 3 times per week in an atempt to grow, always in beggining of session.

    Rest days I include as needed.

    45-60 minutes sessions, including the warmup that can take up to 15 minutes (its winter grrr)

  5. #5
    Mp859's Avatar
    Mp859 is offline Knowledgeable Member
    Join Date
    Jul 2013
    I do one body part a day. I do cardio and abs every other day on top of my workout. I only take a rest day when my body tells me it needs it.

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