Training split

[cage99]

So far this past week for example…

Monday - Biceps/Triceps/Calves/Abs
Tuesday - Back/Hammys
Wednesday - Traps/Shoulders/Calves/Abs

Thursday - Quads
Friday - Chest/Calves/(Bi/Tri’s); the biceps & triceps were solely pump up burnout sets

Doing high volume too with 25-30 sets per workout.

Be slacking lately on the cardio… But will be adding it SOON!

Cage

 

[pistonpump]

I didn't think people were still following Monday chest day but happened to go peak time on Monday and sure enough chest day lol. Let me guess back Tuesday? Sure enough smh

 

[luki7788]

my current split which I train for a very long time

legs(quad focus)
chest, delts, tris
rest
legs(ham focus)
chest, delt, tris
rear delts, back, biceps
rest

 

[m87r]

chest/delts/abs
2 back ex/hams/glutes/calves
rest
arms/abs/calves
legs(1 ham ex/4 quad/adductor)
back(4 ex)/abs/calves
rest

Focus on bringing up back(mostly lats), legs overall a bit

 

[Reno911]

Day 1: Chest/Tri
Day 2: Back/Bi
Day 3: Delts/Traps
Day 4: Legs

-This is done 3 on 1 off then 2 on 1 off then Repeat. No set days, just go through the cycle. Normally my days off are Wed + Sat.

 

[livinlean]

Chest
Hamstrings
Off
Back
Shoulders and arms
Quads
Off

Alternate between abs and calves with my fasted cardio.

I finish my day around 1pm and get to the gym for 3pm which is pretty quiet so I have no issues with Monday chest day.

 

[Sacario]

my current split which I train for a very long time

legs(quad focus)
chest, delts, tris
rest
legs(ham focus)
chest, delt, tris
rear delts, back, biceps
rest

I do exactly this most of the year

 

[buck]

What spilt are people wanting to see. The split i used to get the big amount i did in my early years. The split when gains started to slow. The split to stat bringing up some lagging body parts later on. I am guessing that people are less interested in what i am doing now that i am older am trying to loose muscle at the slowest rate i can as they years go by.

 

[275bills]

What spilt are people wanting to see. The split i used to get the big amount i did in my early years. The split when gains started to slow. The split to stat bringing up some lagging body parts later on. I am guessing that people are less interested in what i am doing now that i am older am trying to loose muscle at the slowest rate i can as they years go by.

Whatever you wanna share brother

i have had to incorporate more rest days as ive gotten older and just trying to maximize my training while having 2 or 3 days off a week

 

[fisther69]

Day 1: bench, squats, rack pulls max effort

Day 2: all accessories with dumbells

Day 3: squat, bench, rack pulls at 40% of my max’s for max reps..only 3 sets each

Day 4: all accessories with barbells

I also run 3-12 miles a day after I lift and as soon as I’m done I do pull-ups and sit up for reps..just 1 set each but to absolute failure.

The first 2 miles are the only thing that matters on my run..I need to maintain 2 miles in 10 minutes..the rest of the miles are just for mental health..had a rough day the other day and ran roughly 20 miles after I lifted.

 

[qbkilla]

What spilt are people wanting to see. The split i used to get the big amount i did in my early years. The split when gains started to slow. The split to stat bringing up some lagging body parts later on. I am guessing that people are less interested in what i am doing now that i am older am trying to loose muscle at the slowest rate i can as they years go by.

I'd be more interested in seeing a split to bring up any lagging parts arms/delts/traps etc.

 

[Golden]

What spilt are people wanting to see. The split i used to get the big amount i did in my early years. The split when gains started to slow. The split to stat bringing up some lagging body parts later on. I am guessing that people are less interested in what i am doing now that i am older am trying to loose muscle at the slowest rate i can as they years go by.

Used to put on the biggest amount

 

[juggy38]

Pull+1 muscle round for hams, 1 pump set quads.

Off

Push…12 ish total sets of chest/shoulders, 4 sets of triceps

Off

Legs…6 sets quads…4-5 sets hams (2 of which are deadlift variants) 2 sets adductors.

Arms.. 16 total sets of biceps/triceps, 3 sets shoulders.

Off

 

[hogg]

The “bro” split I was told it’s called.

Monday: chest, shoulders, traps(light)
Tuesday: legs and core
Wednesday: back, bis, forearms
Thursday: chest, shoulders, traps(heavy)
Friday: rest
Saturday: legs(hamstrings), and core
Sunday: back, bis, forearms

I think I’m more of an isolated muscled group dude. But I’m gonna stick with the split until I melt some BF off

 

[Dens228]

The “bro” split I was told it’s called.

Monday: chest, shoulders, traps(light)
Tuesday: legs and core
Wednesday: back, bis, forearms
Thursday: chest, shoulders, traps(heavy)
Friday: rest
Saturday: legs(hamstrings), and core
Sunday: back, bis, forearms

I think I’m more of an isolated muscled group dude. But I’m gonna stick with the split until I melt some BF off

No triceps?

 

[qbkilla]

The “bro” split I was told it’s called.

Monday: chest, shoulders, traps(light)
Tuesday: legs and core
Wednesday: back, bis, forearms
Thursday: chest, shoulders, traps(heavy)
Friday: rest
Saturday: legs(hamstrings), and core
Sunday: back, bis, forearms

I think I’m more of an isolated muscled group dude. But I’m gonna stick with the split until I melt some BF off

I wouldn't say that is a bro split

Chest
Back
Arms
Legs
Shoulders

Order those days however you want. 5 days a week but those are the 5 days. Then mix in 2 off days

I always use a bro split but I'll add in extra volume for priority parts. Say Tris are week hit em again on chest and legs day

 

[Flex500]

I've been pretty committed to full body (at least mostly) the last year or so. Over the last 5 months I've honed it into more of how Jordan Peters walks through it here:

I can usually get through 3-4 full body workouts a week within an hour each. The only way this has been possible is I've radically changed how I complete a rep over the last 5 years. It varies slightly, but it always falls between...5-8 second negative, hold contraction for ~3 seconds, 4-7 second positive. There is not a single solitary ounce of momentum used at any point, in any rep. You'll find the amount of warmups you need are almost non-existent when you train like this. I do just one set of total failure (but don't use beyond failure techniques).

 

[hogg]

No triceps?

Yes my bad. Instead of “traps” I meant triceps.

I’m used to putting “shoulders and traps” together.

My go to until I started this split thing was
Sunday: legs
Monday: chest
Tuesday: back
Wednesday: off
Thursday: shoulders and traps
Friday: arms
Saturday: off

 

[hogg]

I wouldn't say that is a bro split

Chest
Back
Arms
Legs
Shoulders

Order those days however you want. 5 days a week but those are the 5 days. Then mix in 2 off days

I always use a bro split but I'll add in extra volume for priority parts. Say Tris are week hit em again on chest and legs day

Thanks for checking me. Hell I just know it was a 6 day split and someone said “yeah, the bro split”. I guess my go to weekly workout plan is a split like I stated in my last post

 

[IronM]

Monday- quads
Tuesday- chest shoulders
Wendsday- back
Thursday- hams
Friday- arms