50+ what does your split look like

[xpoc]

For years and years my "go to" was P/P/L 5xper week. Recently, I have been feeling less recovered and my shoulders have been barking at me. A few months ago I switched to the Dorian Yates split: Chest/Bis.... Back.... Delts/Tris.... Legs. 4x per week. l am enjoying this split and I do feel the extra day rest each week is beneficial.

 

[socialdfan]

50 but closer to 51 currently 195lbs. My PL weight class was 181. This is the biggest I have ever been while still seeing abs.

"Westside" conjugate, two DE days, two ME days, mini recovery workouts or as needed. I adjust as needed depending on what my body will permit me to do. Tuesday ME upper, Thursday DE lower, Sat DE upper, Sun ME lower.

I highly suggest proper box squats, trap bar pulls, safety bar squats, bandbell bar, squat briefs single ply, and slingshots for us older gents. Briefs are a godsend!

I will try to catch a pic...

 

[pheenix]

55 yrs old. 5’10 205lbs. 11-12-% BF
I do almost exactly like BBoy split just instead of 2 consecutive days off on weekends , I’ll do one day mobility drills
Hitting the bags , etc. diet is keto Mon - Fri
Weekends eat everything

 

[kscowboy]

I'm a creature of habit, and if it ain't broke don't fix it.
Same split at 51 I had at 21
Mon. Chest and triceps
Tues. Back and biceps
Wed. Off
Thurs. Legs
Fri. Shoulders, traps, calves
Sat. Off
Sun. Off

Thanks Brad. I have always had a ton of respect for you on here. If you dont mind, what is your reps, sets, volume etc... look like?

 

[T swol]

48 and have found Push Pull Quads Hams as a 4 day split works the best for me. Calves added in eod with abs opposite days. Cardio 20-30 only on Push and Pull days.
I never trained on the weekends until 2 years ago. I enjoy sleeping in and hitting the gym with plenty of time to train without having to go to work

 

[b-boy]

Thanks Brad. I have always had a ton of respect for you on here. If you dont mind, what is your reps, sets, volume etc... look like?

Depends on diet, if keto it's lower volume with rep range between 12-20. If eating moderate carb diet then higher volume with same 12-20 rep range.

 

[UnholyAlliance]

59 here

Workout 4 days a week roughly every other day:

Day 1: Chest, tris, bis
Day 2: Shoulders (hit all sides)/Back
Day 3: Legs
Day 4: Core/Extras

45 mins total time 1 min between sets 5 different exercises each session.

 

[Dens228]

59 here

Workout 4 days a week roughly every other day:

Day 1: Chest, tris, bis
Day 2: Shoulders (hit all sides)/Back
Day 3: Legs
Day 4: Core/Extras

45 mins total time 1 min between sets 5 different exercises each session.

I like that layout.

 

[UnholyAlliance]

I like that layout.

Yep, I keep it simple for the limited time I have each training day while getting the most out of it.

 

[gauge22-v2]

52

Mon - off
Tue - Push
Wed - Hams
Thu - Pull (no lower back)
Fri - Off
Sat - Shoulders/Arms and 1 exercise for chest/back
Sun - Quads

Walking or treadmill 6 days a week for a min of 20 mins