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Unconventional training split...

FrancisK

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I'm 6'1 220 just turned 33 been training since I was a teenager although more geared toward conditioning, I was a wrestler in college. Took a lazy bitch hiatus for a while and have been training hard again the past few years. Not on anything right now but starting a test/tren/var cycle very soon, looking to lean out for the summer.



Alright so I've been doing a basic 3 day split for a long time:

M-Legs/Shoulders
T-Cardio/cals
W-Chest/Tris
Th-Cardio/Cals
F-Back/Bi's
Sa-Cardio/Cals
S-off

4 exercises for each major and 3 for each minor, about 21 sets a workout plus warmups.


I recently switched over to a one body part a day routine:

M-Legs
T-Shoulders
W-Arms
Th-Back
F-Chest
Sa-Cardio/Cals
S-off

4 exercises for each part, about 12 sets a workout.


I don't like either, I feel like 7 days is too long to hit body parts. I've been doing sets of over/under hand pullups + dips/pushups before and after each workout to add some extra credit but I don't think it's enough.


I'm considering the following split:

Monday - back/bis
Tuesday - Chest/tris
Wednesday - Legs/Shoulders
Thursday - Cardio/Cals
Friday - FULL BODY no powerlifts
Sa - Cardio/Cals
Su - off


Mo/Tu/We I would do my normal routines with my powerlifts although reduce volume a bit and then on Friday I would hit everything again but skip the powerlifts, basically no squats or deadlifts. Before and after every workout I'll still do my cals and I run to the gym so that is my warmup.



What do you guys think about this routine has anyone run something like this?
 

bad rad

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I've been thinking of something like this. I find I like more volume now that my joints won't let me train as heavy as my past. I'm in my 40's for reference.
 

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FrancisK

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I've been thinking of something like this. I find I like more volume now that my joints won't let me train as heavy as my past. I'm in my 40's for reference.

I like it, similar concept but I hit my bi's pretty hard as I feel they are a weak point so not exactly the same. Also I'm actually decreasing volume on individual days but working parts twice a week. Have you ever ran anything like it before?
 
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bad rad

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I haven't ran this one but have tried a lot of splits. I seem to do best with a 4-5 days rest between parts.
 

bonacris

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Im coming up on my 1st year of DC training and it has been eye opening. less time in the gym, more time relaxing and doing things i enjoy.

i competed in mens bikini last year at 181lbs on april 30th, this year i weight 235 still with very visible abs but a little more fluff on my back and im not really pushing the food intake hard as im busy with work and college.
 

Mac_skillz

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Also forgot to add that when I'm on prep I will do a quad day and then a hamstring and glute day and consolidate my should and arm days
 

juggy38

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Why don't you try the DC 3 way split 4 days a week?
 

FrancisK

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Why don't you try the DC 3 way split 4 days a week?

I've looked into DC training and definitely trust Dante and the numerous people who swear by it but I just don't think the program works for me. I really like structure and specifics and I feel like it doesn't necessarily have that, lots of variables. I think it's pretty advanced for me and I'm not really a bodybuilder I work out to look good and feel good not necessarily to be huge or compete.

Regardless is that what you do? Do you mind laying it out?
 

beastmode121

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Chest/shoulders/tris

Hams/quads/calves

Back/bi/abs





I do 2 on 1 off so I hit the gym about 4x a weem



Ironically , I created this split yesterday for my off season. I didn't know it was called DC training split.. Interesting. But I was gonna do 6 days week to hit each body part twice
 

juggy38

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Ironically , I created this split yesterday for my off season. I didn't know it was called DC training split.. Interesting. But I was gonna do 6 days week to hit each body part twice

It works well. If you can handle 6x a week that's great. My sympathetic nervous system takes a beating and I have trouble sleeping/relaxing. My buddy goes 3 on 1 off and does great.
 

beastmode121

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It works well. If you can handle 6x a week that's great. My sympathetic nervous system takes a beating and I have trouble sleeping/relaxing. My buddy goes 3 on 1 off and does great.



I just had great experience with hitting body parts twice. More growth and improvement. I might just focus on weak body parts to cut workout downs and train a little less
 

OutToLunch

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I just had great experience with hitting body parts twice. More growth and improvement. I might just focus on weak body parts to cut workout downs and train a little less



I like this as well 3/1 followed by 3/2.
 

anarchocapitalist

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Lately I have been doing whole body routines and haven't lost much of anything.

However I use to do Dorian's old training split up until he won the British Nationals

Chest Back Delts
Legs Arms

And found that to be a pretty good split if you like to train heavy hard and lower volume.
 

juggy38

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Another weird one I like is

Back/tris
Quads
Chest/shoulder/bi
Hams
Off
Repeat

This helped fill in my back by doing SLDL/Romanian deads on ham day
 

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