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Training split

BabyBeast05

New member
Featured Member
Joined
Jul 30, 2005
Messages
1,062
What's yours look like? I'm doing John Meadows program "creeping death" right now so my split looks like this:

Sun- legs & abs
Mon- chest & shoulders
Tues- off
Wed- back & traps & abs
Thur- chest & shoulders & calves
Fri- arms & abs
Sat- off
 
I was doing monday wednesday friday split off-season something like this

Mon - chest/delts/tris

Wed - Quads/hams

Friday - Back/biceps/traps

Im thinking of switching it up to like i have for contest and doing

Sun - Legs
Mon - Chest
Tues -Back
wed - off
Thurs - Arms
Fri - Delts/traps
Sat - Off

I wanna be able to blast each session, without diminishing my performance for the next bodypart if that makes sense, main goal is to bring the chest + back up!
 
I am finnaly doing dc by the book as much as I can. But any one try doing the full routine under the week and not 8 days. So 4 days a week as opposed to 3?

I have been doing 4 for the longest time on a similar fashion
 
Is creeping death the same as mountain dog training? I think that's by Meadows, too.
 
Focusing on more chest and shoulders due to previous injury. Also more biceps because they are lagging. that's what i based this routine around mostly.


Day 1 shoulders, chest, Lower back/Traps
Flat Bench 5*10-12
Peck Fly’s 4 20 15 12 10
Overhead press 4 20 15 10 10
Standing barbell lift 3*15
Dead lift 2 12 10 8
Shoulder shrugs 3 sets 40 20 20

Day 2 biceps, back
Hammer curls alternate 4 15 12 10 8 or 30 24 20 16
Reverse fly’s machine 4 20 15 12 10
One arm row machine 3* 12
Row machine 2*10
Pull ups 4 sets
One arm cable pull down 3* 12
Preacher curls machine Drop set

Day 3 Legs
Calf raises 6*15
Leg curls 3* 10
Leg extensions 4 sets
Squats or leg presses 3 warm up sets 3-4 hard sets leg press 20rep squats 10-12rep

Day 4 off optional

Day 5 Shoulders, Chest, triceps
Flat Bench 5*10
Dips 3 sets 20 10 6
Overhead press 6*10
Cable arm raise 3 15 15 10
Machine arm raise 3 20 12 12
Tricep extension machine 3 sets 12 10 8
Rope extension overhead 3 sets 10-12

Day 6 off

Day 7 Biceps, abs
Curls dumbbell alternate 4 15 12 6 10
Reverse grip barbell curls 3 12 10 10
Drag curls 3 sets 12 10 8
Concentration curls drop set
Pull downs close grip 3 15 10 8
Cable crunch 3 30 20 20
Machine crunch 3 40 30 20
Floor abs 3 sets to failure
 
can someone post the routine on here or not? thanks

It changes every week - it's constantly evolving. Nobody is going to post it on here. I posted a recent sample leg day in another thread if you want to take a look.
 
Monday - abs, chest, shoulders, triceps, biceps
Tuesday - calves, back, traps, hamstrings
Wednesday - OFF
Thursday - abs, arms
Friday - calves, chest, shoulders
Saturday - hams/quads
Sunday - OFF
 
Monday- chest back tris delts
Tues- legs bis forearms abs
Wed- off
Thurs- chest back tris delts
Fri- legs bis forearms abs
Sat- off
Sun chest back tris delts
Mon legs bis forearms abs

I vary tha set and rep ranges each workout
 
^^^ nice split

I do CHEST/BACK
LEGS
SHOULDER/TRI/BI

some rp for chest/ hams/ calves/ traps
Widowmakers for tris/bis
Quads are only straight sets
 

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