T Nation

How's My Split Look?


#1

So I’m wondering would the following programs lead to overtraining?

Day 1. Chest, Core
Day 2. Back, Calves
Day 3. Legs, Shoulders, Biceps
–repeat–

OR

Day 1. Chest, Core
Day 2. Back, Calves
Day 3. Legs, Shoulders, Biceps
Day 4: Rest
–repeat–

OR

Day 1. Chest, Core
Day 2. Back, Calves
Day 3. Legs, Shoulders
Day 4. Biceps, Calves
–repeat–


#2

I doubt it. I also suspect they may lead to underwhelming results.

Just a couple of suggestions:

  1. Train four days a week. Use one day to address weaknesses. The other three work on big movements.

  2. You can tack on a few sets of weakest parts each day

  3. You don’t need a core day. Just do some core at the end of sessions.

Just as an example, assuming you’re training Monday, Tuesday, Thursday, Friday:

Monday:
Legs - squat variation, two legs assistance exercises, calves between sets
Shoulders/rows - alternating sets, one exercise each
Core - one exercise

Tuesday
Chest - main chest movement, two chest assistance exercises
Back - two rowing exercises
Arms - one exercise

Thursday
Back - deadlift variation, two back assistance exercises, calves between sets
Chest, shoulders - one exercise each
Core - one exercise

Friday weakness day
Four exercises, focusing on main two weaknesses