A split I've been doing

[ALLEX]

So, nothing really new, miraculous or based on Romanian lifters.

But, I've been enjoying this split for a couple of months:

MON/WED/FRI - A/B/A/B

A = Legs/back/bis/core
B = Legs/chest/shoulders/tris

A legs is squats/leg curls/seated calves
B legs is leg press/standing calves

The others are 2 exercises per group, 3 sets of twelve. Basic exercises, like pull-ups, dips, rows, etc...

40min stationary bike TUE/THU/SAT

Tweak reps a bit to suit you. I've been liking 15 for legs and 12 for everything else.

It should be hard to finish your 3rd set, not your first one.

If you're looking for a new split, give this a try.

 

[rugbyfan]

What are your goals with the higher reps?


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[GottaGain]

Interesting. Can you take us through a full example A and B workout?

 

[ALLEX]

What are your goals with the higher reps?

I'm old and whole body hurts.

Interesting. Can you take us through a full example A and B workout?

Sure.

A

- Squats - warm up then 3x15
- Leg Curl - 3x15
- Seated Calves - 3x15
- Neutral grip pull-ups - 3x10-12
- Bent over row or t-bar row - 3x12
- Barbell curl - 3x12
- Rope hammer curl - 3x12 (sometimes I do a descending set to total failure on this one)
- Crunches or ab wheel and supermans.

B

- Leg Press - warm up then 3x15
- Standing calves - 3x15
- Incline dumbell press - 3x12
- Crossover - 3x12
- Front shoulder press - 3x12
- Lateral raises - 3x12
- Dips - 3x10-12
- Rope pulldown - 3x12

Kind of fast paced. Use overload. Switch exercises when you stall or get burned out. Try to keep a log.

 

[EzekielAnon]

So, nothing really new, miraculous or based on Romanian lifters.

But, I've been enjoying this split for a couple of months:

MON/WED/FRI - A/B/A/B

A = Legs/back/bis/core
B = Legs/chest/shoulders/tris

A legs is squats/leg curls/seated calves
B legs is leg press/standing calves

The others are 2 exercises per group, 3 sets of twelve. Basic exercises, like pull-ups, dips, rows, etc...

40min stationary bike TUE/THU/SAT

Tweak reps a bit to suit you. I've been liking 15 for legs and 12 for everything else.

It should be hard to finish your 3rd set, not your first one.

If you're looking for a new split, give this a try.

What's up Allex are you Romanian?

 

[ALLEX]

What's up Allex are you Romanian?

No.

It's just that those "20 pounds of muscle in 30 days" programs are always based on some Romanian or Russian Olympic secrets.

What I wrote is just a variation of a split, with legs on every workout. Some will like it, others won't.

 

[Elvia1023]

What are your goals with the higher reps?


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12-15 reps are not high reps I would call them middle ground.

I was doing 40, 30, 20 and 15 reps for legs the other day.

Allex this is a great split especially for guys wanting to bring up their legs.

 

[Pull Freak]

How long does it take to complete the workout?

 

[ALLEX]

Allex this is a great split especially for guys wanting to bring up their legs.

True, but it seems that some hormone release from the leg work helps with the whole workout.

How long does it take to complete the workout?

About 1 hour, but I do a warm up set for each group. So around 50 minutes or so.

 

[Pull Freak]

Thanks. I might give this a try.

 

[ALLEX]

Thanks. I might give this a try.

Cool, let us know if you like it.

 

[safe T steve]

So, nothing really new, miraculous or based on Romanian lifters.

But, I've been enjoying this split for a couple of months:

MON/WED/FRI - A/B/A/B

A = Legs/back/bis/core
B = Legs/chest/shoulders/tris

A legs is squats/leg curls/seated calves
B legs is leg press/standing calves

The others are 2 exercises per group, 3 sets of twelve. Basic exercises, like pull-ups, dips, rows, etc...

40min stationary bike TUE/THU/SAT

Tweak reps a bit to suit you. I've been liking 15 for legs and 12 for everything else.

It should be hard to finish your 3rd set, not your first one.

If you're looking for a new split, give this a try.

what about SUN... lol

looks awesome i think i will try it
i did a split once that was legs every day and even though i liked it, it was a bit much on my ability to walk around so this looks better.

do you alternate focus on quads and hamstrings every other workout or do you mainly keep to the same schedule? i have heard that if you do legs that much you can almost separate quads and hamstrings on different days.

 

[ALLEX]

do you alternate focus on quads and hamstrings every other workout or do you mainly keep to the same schedule? i have heard that if you do legs that much you can almost separate quads and hamstrings on different days.

Not exactly that. Sometimes I add stiff legged to my B workout or replace leg press with leg extensions. Will also replace standing calves with leg press calves. I rarely change leg exercises on A workout.

I believe you can also use the very same leg exercises on every workout, but using heavier weights on day 1 and lighter on day 2. Or heavy quads, light hams on 1 and vice-versa on day 2.

I also have added a heavy basic back or chest exercise and skipped bis or tris.

It's good to experiment and see what feels better. We're all different.

What I'm doing is basically this:

Day 1: Legs + pull
Day 2: Legs + push
Alternate with light cardio

You could also do core with cardio or train every day, just avoid training weights two days in a row.

 

[BEASTZ6]

Its good to experiment.

 

[ALLEX]

I'm curios this alsoz

Honestly?

I never thought 12 was high reps. And I've always gone higher for legs, so 15 seems good.

This is about the split, actually. I guess you can do 4 or 6 reps if your joints don't complain and you're actually stimulating the muscle. Just don't do 4 reps with a weight that you could do 12.

As I said, I'm old and every joint hurts. I can do 10 or 12. 8 and below gets a little too heavy and I'm not the kid at the gym with a huge ego trying to lift more than his high school friends.

Now I feel like I've been under a rock for a decade. Since when 12 reps is high?

 

[ALLEX]

I'm curios this alsoz

Had I noticed this was just some post whoring to get to 50 posts, I wouldn't had wasted my time replying to your comment.

Good luck in ban-land.

 

[JayD22]

I like that split!