Training split

[3BILLS]

Alright guys

Post up your training splits
Rest days included

 

[LATS]

Saturday - chest bi
Sun rest
Monday - back tri
Tues rest
Wed- delts abs
Thurs - legs
Fri rest

 

[kastro]

Alright guys

Post up your training splits
Rest days included

Currently using push pull legs push pull.
Training m-f.First two push pull days are more progressive overload focused.Will usually rotate with Dr.Scott's fortitude training.

 

[stackdizzy]

Currently out due to shoulder injury

Cardio 90min ed

 

[alfresco]

M, W, F, full body, under 1 hr.

Or.

Split upper body / lower body every other day, under 1hr.

 

[165StateChamp]

3 on 1 off

First three
Chest/tris
Back/Hams
Delts/Bis

Second three
Back
Arms
Legs

Abs and calves trained 3 days a week each, alternating with each other for a total of 6 days a week

 

[qbkilla]

Start on Friday

F-chest delts
S- back
S traps/legs
M off
T delts
W arms
Th off

Trying to focus on shoulders so 1 exercise "heavy" for rear side chest day in addition to shoulder day. Hit them with pump work last on back, legs, arms day to for a frequency of 5 days a week.

Off days fasted am cardio 35 min. One of the weekend days hike fasted in the am for about an hour.

 

[alfresco]

M, W, F, full body, under 1 hr.

Or.

Split upper body / lower body every other day, under 1hr.

Or.

Monday, lower body
Tuesday, upper body

Wednesday, off

Thursday, lower body
Friday, upper body

Saturday, off
Sunday, off

Got very good results from this, equal to or better than full body workouts.

I have never trained more frequently than this.

 

[danieltx]

Quads
Shoulders
Arms
Glutes & hamstrings
Chest
Back

This is my split but no set days. I take rest days as I need them - typically 3 on and 1 off.

I start every workout with calves, hit tibialis anterior every other workout, hit forearms after arms, and hit abs 3 - 4 times per week.

 

[3BILLS]

Awesome

Always interesting to see how everyone sets up there training

 

[alfresco]

Quads
Shoulders
Arms
Glutes & hamstrings
Chest
Back

This is my split but no set days. I take rest days as I need them - typically 3 on and 1 off.

I start every workout with calves, hit tibialis anterior every other workout, hit forearms after arms, and hit abs 3 - 4 times per week.

Can’t argue with your results.

 

[TheOtherOne55]

8-day split

Chest
Off
Back
Off
Shoulders
Legs
Arms
Off

Calves multiple days. Cardio 3-4 times a week. Chest and back are respond best to big heavy loading stuff. Top set, back off set with multiple exercises. Legs are a mix of heavy loading exercises early, pump/volume stuff toward the end. And arms and shoulders are primarily pump/volume stuff.

 

[pistonpump]

Back bi
Chest delt tri
Rest or abs calves
Quads hams glutes
Delts bi tri
Rest or outdoor cardio hike or swim
Rest

Not always perfect, sometimes I'll do calves on any given day but never on leg day. Some days I do lateral raises thrown in. Rear delt work with delts or with back or both. 15-30 min on a stationary bike on any given day, I get a crazy pump on bike.

This has been working for me. I didn't like PPL I felt it wasn't enough working sets for me and I like the look better with high volume high intensity.

 

[Hatchet]

MON - Legs	Sets		TUE - Chest	Sets		WED - Tri	Sets
Squat Variation	5		Press Variation	5		Close Grips	5
Leg Press Variation	5		Incline	5		JM Press	5
Leg Extensions	5		D-Bell Bench	5		Skull Crush	5
Leg Curls	5		Hammer Press	5		French Press	5
Calves	5		Bench Machine	5		Dips	5
THU - Back	Sets		FRI - Bi	Sets		SAT - Delt	Sets
Deadlift	5		Barbell Curl	5		BNP	5
Bent Row	5		D-Bell Curl	5		Rear Delts	5
Iso-Row	5		Preacher Curl	5		Side Laterals	5
Shrugs	5		Hammer Curl	5		Arnold Press	5
Reverse Hyper	5		Reverse Curl / Wrist SS	5		Machine Press	5

 

[slayer37]

Mon-legs (leg curl variations for hams)
Tues-off
Wed-back/Biceps
Thurs- chest/ shoulders/Triceps
Fri-off
Sat- back & Hams (hinge for hams)
Sun- chest/shoulders/triceps

 

[comedycentral]

Saturday - chest bi
Sun rest
Monday - back tri
Tues rest
Wed- delts abs
Thurs - legs
Fri rest

I like that. Almost Dorian esque

 

[xpoc]

Mon= Upper body (minus biceps)
Tue= Lower body (plus biceps)
Wed= Off
Thu= Upper body (minus biceps)
Fri= Lower body (plus biceps)
Sat= Off
Sun= Off

8 exercises per workout. 2 working sets per exercise. Total of 16 working sets per workout.

 

[qbkilla]

MON - Legs	Sets		TUE - Chest	Sets		WED - Tri	Sets
Squat Variation	5		Press Variation	5		Close Grips	5
Leg Press Variation	5		Incline	5		JM Press	5
Leg Extensions	5		D-Bell Bench	5		Skull Crush	5
Leg Curls	5		Hammer Press	5		French Press	5
Calves	5		Bench Machine	5		Dips	5
THU - Back	Sets		FRI - Bi	Sets		SAT - Delt	Sets
Deadlift	5		Barbell Curl	5		BNP	5
Bent Row	5		D-Bell Curl	5		Rear Delts	5
Iso-Row	5		Preacher Curl	5		Side Laterals	5
Shrugs	5		Hammer Curl	5		Arnold Press	5
Reverse Hyper	5		Reverse Curl / Wrist SS	5		Machine Press	5

I like the bro split but that's a lot of volume. Are sets to failure? What is rest time and total workout time?

 

[BIG1512]

Back, Biceps, 1 exercise for Calves

Chest, Delts, 1 exercise for Triceps

Calves, Hams, Abductors, Quads

Triceps, Biceps, 1 exercise for Backwidth, 1 exercise for delts


4 days a week usually 2 on 1 0ff or 2 on 2 off
Progress overload with heavy sets and then a back off and some things are RP.
3 to 4 exercises per bp and I log everything of course

 

[qbkilla]

For the guys who's split doesn't fit within a 7 week temple, I assume you train in the am or your gym isn't overly crowded? God forbid you train during the busy time and chest day lands on Monday. I program Monday as an off day just because I know I'd be 3 hours waiting for equipment training at my gym on that day