Whats your current training split?

[ajdos]

another interesting post. :headbang:

There are many roads to success and keeping an open mind and listening to what other people do is an important part of learning for me, so I post up questions and polls to get a 'feel' from a more experienced member base we have here on PM, helps me learn.

 

[sma]

how about 2 shorter sessions a day ? even though my full session is under an hour

 

[Kaladryn]

day 1- triceps + back
day 2- off (calves +abs)
day 3- chest + shoulders + biceps
day 4- quads + hams
day 5- off

repeat

 

[Miss Q]

6 day's on and 1 day off.

 

[ajdos]

6 day's on and 1 day off.

You must have some robocop genetics in their lol!

 

[Miss Q]

You must have some robocop genetics in their lol!

I like to pretend so!!

 

[borderbound]

how about 2 shorter sessions a day ? even though my full session is under an hour

if you have the extra time ... enjoy being at the gym .. ive seen it work for many and will help keep metabolism up

 

[Turless88]

I go mon- fri then weekends off...works good for now but then again im still very young haha

 

[JonStrongbach]

week 1-2: M,T,W,Th,F
week 3: M,T,Th,F
week 4: M,W,Th,S
repeat

5/3/1 + 12 sets heavy singles + (50% 1RM) x 5 sets x 10 reps + 30-40 sets assistance work

plan to increase number of heavy singles sets over the next month.

 

[flex22]

i wish i could have a set in stone program, but its noit possible at this time due to miodnight shift and 2 little kids. but usually work out 4-5 days a wk. and i do my hard days (ex:back and legs) on my off days cuz they drain me so much. The most important thing for me with this lifestyle is balancing my family life and gym lifestyle

 

[lthiii]

every other day has been great for me

 

[st114]

7 days/wk

 

[Allday]

Sun: Legs

Mon: Off (cardio, abs, sometimes calves)

Tues:Back (no deads or rack deads. Will throw in a few sets of bi's at the end)
Wed: Chest and Shoulders

Thursday: Back (will deadlift or do some rack deads and more heavy rows)

Friday: Very light high rep arm and shoulder work. Done more to get a killer pump and treat it similar to cardio. Abs as well.

Saturday: Wild card day. Usually chest and shoulders, but will throw in some pullovers or pullups/shrugs if the back is feeling fresh. Intensity goes by how I'm feeling.

Sometimes I don't do any lifting friday so works out to being 5-6 days a week, but with cardio and ab work, I'm in the gym every day.

 

[ThatSickRip]

Mine varies with work, but typically Fri-Sunday, with a few weekdays here and there, minus Mondays. Monday is typically my longest day at work, they are shit shows, and its national chest day at my gym, so its makes for a good day off.

 

[Jeremy24]

day 1- triceps + back
day 2- off (calves +abs)
day 3- chest + shoulders + biceps
day 4- quads + hams
day 5- off

repeat

i like this spilt , volume based or more intensity style?

 

[bbg420]

Normally mon wed fri.
Just added in another day on Sunday for arms as they my weakest body part

me to bro ,3 days week ,sometimes throw in a 4th day for lagging body parts

 

[juggy38]

Push-chest hard
Hams/calves
Pull-vetical/biceps
Off
Push-shoulder hard
Quads/calves
Pull-horizontal/bicep
Off

I like the gym. 2 exercises, 4-6 working sets per muscle group. Last set is usually an intensity set (muscle rounds, RP, )


Sent from my iPhone using Tapatalk

 

[Google&Pubmed]

Shelby most of the time has me on 4 days on 3 days off but this month has been 5 days on and 2 days off but we change everything every 4 weeks.

 

[Zaykox]

Day 1 - Back + Shoulders
Day 2 - Legs
Day 3 - Chest + Biceps + Triceps
Day 4 - Off
Day 5 - Chest + Back
Day 6 - Leg + Shoulder
Day 7 - Biceps +Triceps
Day 8 - Off

 

[PitbullTank]

Currently and last few months-
heavy Quads, calves
Chest, abs
Off
Back, calves
Hams, a few hi rep quad sets, delts
bis, tris, abs
Off

Doing 3-4 exercises, 3-4 sets, and pump sets at the end... also using dantes extreme stretches...