T Nation

Help with 2-Split Routine

I’m new here, been lifting for a bit under a year now. Been doing stuff like 5x5 up til now. I was however thinking about changing my routine in the new future, to get some more volume (5x5 is great with all the compound movements and all, don’t get me wrong) in my training, and for just variations sake. So I was thinking about about a 2-split.

Monday - Chest, triceps, shoulders
Bench press 4x5-8
Flies 2x8-10
French press 3x8-10
Military press 4x8-10

Tuesday - Legs, back, biceps, calfs
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Bicepscurl 3x8-10
Deadlift 3x5
Calf raise 3x8-12

Thursday - Chest, triceps, shoulders
Incline bench 4x8-10
Dips 2x8-12
Pushdown 2x8-12
Dumbbell shoulderpress 3x8-10

Friday - Legs, back, biceps, calf
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Dumbbell curl 3x8-12
Deadlift 3x5
Calf raise 3x8-12

Is this looking okay enough, in terms of the general volume? I will of course adjust it accordingly to how my body responds, but I’d like some feedback on it.

Thanks in advance for replies.

[quote]Fishsticks wrote:
I’m new here, been lifting for a bit under a year now. Been doing stuff like 5x5 up til now. I was however thinking about changing my routine in the new future, to get some more volume (5x5 is great with all the compound movements and all, don’t get me wrong) in my training, and for just variations sake. So I was thinking about about a 2-split.

Monday - Chest, triceps, shoulders
Bench press 4x5-8
Flies 2x8-10
French press 3x8-10
Military press 4x8-10

Tuesday - Legs, back, biceps, calfs
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Bicepscurl 3x8-10
Deadlift 3x5
Calf raise 3x8-12

Thursday - Chest, triceps, shoulders
Incline bench 4x8-10
Dips 2x8-12
Pushdown 2x8-12
Dumbbell shoulderpress 3x8-10

Friday - Legs, back, biceps, calf
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Dumbbell curl 3x8-12
Deadlift 3x5
Calf raise 3x8-12

Is this looking okay enough, in terms of the general volume? I will of course adjust it accordingly to how my body responds, but I’d like some feedback on it.

Thanks in advance for replies.[/quote]

Exercise order is poor. Exercise combinations are poor.

You are really going to do Bent over rows before squats? Then deadlifts on the same day?

Military presses after you trained your triceps? You are going to end up giving sub-par effort on some of your big exercises and wasting your time.

If you want to do a 2 way split, here is a better layout:

Monday: Chest/Back/Biceps/Abs
Bench Press
Bent over barbell row
Incline DB press
Lat pulldown OR pull up
Barbell curl
Ab exercise.

Tuesday: Legs/Shoulders/Triceps/calves
Back squat OR Deadlift
Leg curl OR Leg press
^alternate between above combinations every week.
DB seated press
lateral raises
Triceps pushdown
Calf exercise.

Thursday: Chest/Back/Biceps/Abs
Incline bench press
Lat pulldown OR pull up
Flat DB bench press
Seated cable row
Dumbbell curl
Ab exercise

Saturday: Legs/Shoulders/Triceps/calves
Military press
lateral raise
Skullcrushers
Leg press Or Hack squat (Do hack squat when you do deadlift & leg press on tuesday)
Leg curl
calf exercise.

Pyramid up on your sets, do 6-10 reps, aim to increase weight or add a rep every week.

That would be a much better way to do your 2x split, opposed to your layout above.

Honestly though, why are you doing this? You are going to be very fatigued later on in your workout to do your other exercises and won’t be able to give them as much effort.

If you can train 4 days a week, why wouldn’t you do something like a 4 day split, such as Chest/Tris, Back/Bis, Legs, Shoulders?

[quote]Goodfellow wrote:
Fishsticks wrote:
I’m new here, been lifting for a bit under a year now. Been doing stuff like 5x5 up til now. I was however thinking about changing my routine in the new future, to get some more volume (5x5 is great with all the compound movements and all, don’t get me wrong) in my training, and for just variations sake. So I was thinking about about a 2-split.

Monday - Chest, triceps, shoulders
Bench press 4x5-8
Flies 2x8-10
French press 3x8-10
Military press 4x8-10

Tuesday - Legs, back, biceps, calfs
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Bicepscurl 3x8-10
Deadlift 3x5
Calf raise 3x8-12

Thursday - Chest, triceps, shoulders
Incline bench 4x8-10
Dips 2x8-12
Pushdown 2x8-12
Dumbbell shoulderpress 3x8-10

Friday - Legs, back, biceps, calf
Pullups 2x8-12
Bent over rows 4x5-10
Squat 4x5-8
Dumbbell curl 3x8-12
Deadlift 3x5
Calf raise 3x8-12

Is this looking okay enough, in terms of the general volume? I will of course adjust it accordingly to how my body responds, but I’d like some feedback on it.

Thanks in advance for replies.

Exercise order is poor. Exercise combinations are poor.

You are really going to do Bent over rows before squats? Then deadlifts on the same day?

Military presses after you trained your triceps? You are going to end up giving sub-par effort on some of your big exercises and wasting your time.

If you want to do a 2 way split, here is a better layout:

Monday: Chest/Back/Biceps/Abs
Bench Press
Bent over barbell row
Incline DB press
Lat pulldown OR pull up
Barbell curl
Ab exercise.

Tuesday: Legs/Shoulders/Triceps/calves
Back squat OR Deadlift
Leg curl OR Leg press
^alternate between above combinations every week.
DB seated press
lateral raises
Triceps pushdown
Calf exercise.

Thursday: Chest/Back/Biceps/Abs
Incline bench press
Lat pulldown OR pull up
Flat DB bench press
Seated cable row
Dumbbell curl
Ab exercise

Saturday: Legs/Shoulders/Triceps/calves
Military press
lateral raise
Skullcrushers
Leg press Or Hack squat (Do hack squat when you do deadlift & leg press on tuesday)
Leg curl
calf exercise.

Pyramid up on your sets, do 6-10 reps, aim to increase weight or add a rep every week.

That would be a much better way to do your 2x split, opposed to your layout above.

Honestly though, why are you doing this? You are going to be very fatigued later on in your workout to do your other exercises and won’t be able to give them as much effort.

If you can train 4 days a week, why wouldn’t you do something like a 4 day split, such as Chest/Tris, Back/Bis, Legs, Shoulders?

[/quote]

Well exercise order isn’t necessarily exactly what’s on the template. I just put down the exercises I am familiar with, which were most compound like. I realized that barbell rows, squats, and deadlifts on the same day would be tough, if it gets too much I’ll just change something out. I’m staying away from failure too, especially on those three.

I don’t really like the typical BB splits, as 4-splits etc. Going to the gym to only hit shoulders seems like a waste of time when I don’t even have a year under my belt.

And bench press on monday/thursday, and then triceps/shoulders on the next day? I’m effectively going to train shoulders and triceps 4 times a week then, two times directly and two times indirectly.

Don’t get me wrong here, I appreciate the feedback.

My suggestion:

www.ironaddicts.com/forums/showthread.php?t=8050