T Nation

9-Day Split? Can't Find Any Info

Been looking for a while on 9-Day splits, can’t really find much - maybe it’s not called a 9-Day split?! I’ve tried a bunch of splits but I love the 9-day the most. By 9-Day I mean the following:

Day 1, Chest
Day 2, Back
Day 3, Rest
Day 4, Tris
Day 5, Bis
Day 6, Rest
Day 7, Shoulders
Day 8, Legs
Day 9, Rest

I used this split during my bulk and fell in love with it. Learned it from my partner in Iraq who was huge, but I cant really find any info on it. What do you guys think about a 9-day versus 3-day or 6-day? Know any links for more info I can’t find any?

My Stats:
Age: 24
Lifting 3 years ('07), used bowflex in '06 so I guess technically 4 years
Height: 5’7"
Weight: 205, was 215 about a month ago when I started the palumbo diet

Last week I did the following:

DB Bench: 55x4, 65x4, 80x3, 85x3, 90x3, 95x3, 100x3, 110x2, 55x7
DB Flys: 15x4, 20x4, 25x3, 30x3, 35x3, 40x3, 45x3, 50x1, 20x15
Incline DB: 35x4, 45x4, 55x3, 60x3, 65x3, 70x3, 75x3, 35x8
DB Bench Dropset 80 -> 15

Deads: 135x4, 185x4, 225x3, 275x3, 315x3, 365x3, 405x1, 455 attempt (half way), 225x15
Wide Pulldowns: 90x4, 105x4, 135x3, 150x3, 165x3, 180x3, 195x3, 210x2 cheated last rep, 135x15
Narrow Pullbacks: 105x4, 120x4, 150x3, 165x3, 180x3, 195x3, Dropset 210 -> 40
Row Machine: 45x4, 70x4, 90x3, 115x3, 155x3, PUKED EVERYWHERE, 155x3, 205x1, 90x15
for traps i usually just take a bag of pellets in each hand (40lbs) and walk on the treadmill at home. Do that on/off for about 20 min

30-min morning walk, stair climber in the evening

Seated Dips - 135x5, 185x4, 225x3, 275x3, 315x3, 365x3, 405x3, 455x3, 495 got it up about half way and my shoulder started hurting so I stopped
French Press - 35x4, 50x4, 60x3, 70x3, 80x3, 90x3, 100x3, 110x2, 40x25
Incline Rope Pulldowns (I set an incline bench underneath rope) - 50x4, 60x4, 70x3, 80x3, 90x3, 100x3
French Press Dropset - 80 -> 15

EZ Bar Curls - 55x4, 65x4, 75x3, 85x3, 95x3, 105x3, 115x3, 125x3, Dropset 135 -> 55 -10lbs
Hammer Curls - 15x4, 20x4, 25x3, 30x3, 35x3, 40x3, 45x3, 50x3, 55x3, 60x3, 35x15
Incline Curls - 15x3, 20x4, 25x3, 30x3, 35x3 (cheated last rep), 30x1 (cheated on right arm), 25x12
Preacher DB Curls - 15x4, 20x4, 25x3, 30x3, CRAPPED MY PANTS when I farted but usually I would do a dropset on the rope machine

2 30 min walk sessions

DAY 7 SHOULDERS - EVENING TRAPS or Neck bridges (this is new for me)
Military Press on smith (i dont have a spotter) - 95x4, 105x4, 135x3, 185x3, 205x2, 185x2, 195x2, 205x1, 215 attempt, 95x12
Lat Raisse to Front Raise SuperSet - 10x15, 10x15, 20x3, 25x3, 25x3
Rear Flys - 60x4, 70x4, 100x3, 110x3, 120x3, 130x3, 140x3, 150x3, 160x3, dropset 170 -> 30

Squat - 95x4, 135x4, 185x3, 225x3, 275x3, 315x3, 365x2, 385 I farted and lost concentration, 225x12
Leg Curl - 75x4, 90x4, 105x3, 120x3, 135x3, 150x3, 75x12
Leg Ext - 90x4, 105x4, 120x3, 150x3, 165x3, 180x3, 195x3, 205x3, 240x3, 270x3, 285x3, 285 dropset to 90
Usually I’ll do another set of squats at 135 until muscle failure

Cheat Day

There are various versions of the 9 day split you’re talking about. It could have originated from just about anyone but I remember one particular person who made it popular over at the bodybuilding.com forums.

His User ID was Hola Bola (http://bodyspace.bodybuilding.com/HolaBola/). He made pretty nice gains off it while staying natural.

I haven’t been over to those forums in years so I wouldn’t know if he still uses it but you can do a Google search with his name and you’ll probably find more info.

Found plenty of stuff, including his journal. thanks!

[quote]OMGCarlos wrote:
Found plenty of stuff, including his journal. thanks![/quote]

No problem.

Good Luck

this is very new to me, seems like it hasn’t surfaced in a while for a reason…but if it works for you then thats all that matters

That’s pretty much how Jeff Rodriguez trains with the 2 days on 1 day off 'cept his is a 5 day split instead of 6. Probably why he can train so damn heavy all the time, though he’s increased his rep range a bit lately if I remember correctly. Seems some people can benefit from having more than usual recovery time.