T Nation

Help with Split

Hey T-Men and T-Vixens- I get the feeling that I am really overthinking the split aspect of my upcoming Mag-10 cycle. I’m worried all about figuring out how to avoid overlap while getting the highest frequency possible. Ideally, I’m shooting for a 4-on, 1-off schedule. I can either hit the entire body over three days and repeat, resting every fifth day. Or, I can spread the entire body over four days, resting every fifth day. In the former, I’d hit everything four times over the two weeks, whereas I’d hit everything three times. Either way, I’d get 12 training days over the course of the cycle. Anyone have some good suggestions of how to split this up? Right now, I’m leaning toward one of the following:


Day 1: Chest and Biceps
Day 2: Legs, Calves, Abs
Day 3: Delts and Triceps
Day 4: Back, Traps, Forearms, and Calves
Day 5: OFF

OR
Day 1: Chest and Arms
Day 2: Legs and Abs
Day 3: Shoulders, Back, and Calves
Day 4: Repeat Day 1
Day 5: OFF

With the second option, I worry about interference between delt and chest work, biceps and back work, and back and hams (deadlift) work. If you could share some thoughts, suggestions, or similar splits that have worked for you I’d really appreciate it. Also, feel free to let me know if I’m majoring in minor things.

since you are worrying about interference why don’t you do those body parts on the same day. you need to split legs into quad day and deadlift day. Also you working out 4 days in a row. thats crazy. the most i would go is 2 days with a day off. I don’t know but i get really sore. Try doing deadlifts/back, chest/calves, off day, squats/delts, bis/tris/abs, off. After a couple of sets of deadlifts you don’t need a lot more back work so you kill 2 birds with one stone. Try doing front squats and then do your overhead presses. See how that feels. laters pk

What’s the purpose of this routine? Strength, mass? I don’t see a whole lot of rest here, and that is a concern. Also, I traing squat/deads on the same day - my purpose is to gain some leg mass - same with you? Is that why you’re training dead/legs on the same day? If not, then do what   pkradgreek suggested and put your deads with back training.

However I'd reconsider your training cycle and consider a 2 on/1 off or 1 on/1off.

I must not have been clear in my original message; this is intended to be a high volume period, hence the MAG-10. I’ve only been training three days per week for strength only recently in anticipation of entering a high volume, hypertrophy phase. As such, my plan will essentially parallel the Growth Surge Project, but with a different split. Yes, legs are a priority, but I’m definitely stronger on deadlifts that squats, so I plan to squat 3 out of the 4 leg workouts. Thanks; still looking for ideas, though.

Eric, do what I told you via email.

10-4, Chief.

just because you doing Mag-10 des not mean you wont overtrain. My suggestion would be not to force your self into a stringent routine. if you are really sore from a hard workout then take an early day off. Another issue is that since you said legs are an issue then why you working them 1 out of every 4 days. Thats weird. I usually try to do an upper part with a lower part so as to even things out in the routine. good luck, laters pk