Favorite training split thread

[Quadlife]

For discussion post up your favorite training split : either one you prefer or one that gave ya the best gains. What did you like about it ? What didn’t you like? Il start.

My best split was one of my best years competing it looked like this

Sun- back biceps
Mon legs
Tue chest tri shoulder touch up
Wed back
Thur legs
Friday off
Saturday chest tris

It worked well for building up everything really but I hated cuz my legs never recovered lol sore like the memes say right when they heal it’s leg day again! Currently I do push pull legs but I split legs so quad focus glutes and hamstrings on their own day .

 

[bigzzz]

Here we go again lol

 

[buck]

I made my best gains years ago on the basic push/pull/legs.
These days it is

chest/back
legs
shoulders and arms

Chest doesn't need it's own day as the poundages i can press are not that taxing.

 

[Quadlife]

I made my best gains years ago on the basic push/pull/legs.
These days it is

chest/back
legs
shoulders and arms

Chest doesn't need it's own day as the poundages i can press are not that taxing.

Shoulders n arms always was a decent day too when I used that
Chest back I did enjoy , I found I had to make sure I had enough fuel that day or the day before to really have an effective workout or one always lagged

 

[275bills]

Here we go again lol

Nothing wrong with having an updated thread about training

Its nice to see what everyone else is doing
Im always looking to tweak my split and make it more effective

 

[Bioactive]

Back
Chest/tris
Legs
Shoulders/tris
rest
repeat

 

[bigzzz]

Nothing wrong with having an updated thread about training

Its nice to see what everyone else is doing
Im always looking to tweak my split and make it more effective

The most effective split is the on you will do and enjoy. Everything gets so science based these days it’s retarded.

 

[Swifto]

PPL

2 days on, 1 day off.

Cardio days off when bulking, cardio every day when cutting.

 

[275bills]

The most effective split is the on you will do and enjoy. Everything gets so science based these days it’s retarded.

I totally agree

With that being said seeing others routines always sparks new ideas for me.

Even if its just small changes

 

[Bioactive]

PPL

2 days on, 1 day off.

Cardio days off when bulking, cardio every day when cutting.

I found this ideal during maintenance phases, or a deep calorie deficit with HIIT incorporated.

I've been bulking the last two months, 4 days on 1 day off is starting to catch up with me.

 

[Quadlife]

Back
Chest/tris
Legs
Shoulders/tris
rest
repeat

Great split here too

 

[qbkilla]

Nothing wrong with having an updated thread about training

Its nice to see what everyone else is doing
Im always looking to tweak my split and make it more effective

This

Arms delts focused...I like to play around try new things as I get older and think outside the box

Limbs
Torso
Limbs
Torso
Touch-up day
Off n cardio
Off n cardio

Limbs is arms and legs. Arms first then one day I hit hams heavy quads the second day.

Torso always is delts chest back. Always start with delts then usually one day is chest the other back.

Touch up day Friday...I just go in hit whatever I feel like needs work... intuitive have fun day. Van be heavy rest pause...or light pump work high reps just make it intense. Make that last day fun before the weekend off. Toss in abs traps or cardio even. A good day to try new training styles or exercises without "fucking up" the regular days...if the scale and mirror are on point and I'm feeling worn down by Friday... follow it up with a cheat meal.

In the past I've typically used a bro split.

 

[st114]

Most of the answers will be the same.. either bro split or PPL

As a powerlifter:

Upper (bench focus)
Lower (squat focus)
Pull (back and bis)
Push (shoulders, compound tri movement for bench)
Lower/Pull (deadlift focused, leg and back accessories)

Or
Upper
Lower
Upper
Lower
Off
SBD

 

[comedycentral]

Currently push and bi
back and legs.
tried PPl so many times but can never recover my lower back.

 

[UnholyAlliance]

I keep things simple by going every other day in sequence.

Day 1: Chest, Tris, Bis
Day 2: Shoulders, Back
Day 3: Legs
Day 4: Core work, stretching, cardio

 

[slayer37]

I keep things simple by going every other day in sequence.

Day 1: Chest, Tris, Bis
Day 2: Shoulders, Back
Day 3: Legs
Day 4: Core work, stretching, cardio

I'm the opposite...I complicate things as much as possible haha. But I love it so it works.
Currently alternating a high volume week (bro split) training 5 days/week, with the following week backing off the sets, upping the intensity and consolidating all training to 4 days.
Been working really well on this prep with the alternation of a high volume week followed by a higher intensity week.
Also allows me to switch up the exercises on alternating weeks. I really enjoy the variety.

 

[Eguz22]

It worked well for building up everything really but I hated cuz my legs never recovered lol sore like the memes say right when they heal it’s leg day again! Currently I do push pull legs but I split legs so quad focus glutes and hamstrings on their own day .

I train full legs every 6 or 7 days, I don't understand how you can train twice a week and recovery, unless you beat them to exhaustion, which I love to do.

 

[Steelers_]

Bro split with quad focus day and ham focus day

 

[Fleezy]

shoulders/arms
legs/abs
off
back/chest
off
repeat

 

[CorgisOnTren]

I’ve enjoyed using a modified “bro split” where there’s a bit more frequency for my body parts that need it