T Nation

Input Needed for My New Split

Hi, my old Split was a 5 days one, 5 days on, 2 days off (last 8 months): Chest, Back, Legs, Arms, Shoulders, off, off.


  • Lack of energy for the lasts exercises of each sessions
  • Feel ready to hit the same body part sooner
  • Tendons issues, the volume seems to bother my joints/tendons.
  • Gain are slow


I build a new split from what I have read here and I’d like to know what you think about it or if you see something wrong or that could be better:

Day1: Chest/Back
Day2: Legs/Calves
Day3: Shoulders/Arms/Forearms
Day4: Rest
Day5: Repeat

Here is my training session from my training book:

Day1: Chest/Back

  • BB Bench: 45x25, 135x10, 185x5, 205x5, 225x5
  • BB Row: 135x10, 185x6, 205x5, 225x6, 225x6
  • BB incline: 135x8, 155x6, 175x5, 195x5
  • Pullup: 7, 8, 7

Day2: Legs

  • Squat (Ass to the floor): 45x12, 135x9, 135x10, 135x8, 135x8, 135x5
  • RDL: 45x8, 135x10, 135x12, 135x12, 185x10
  • Stand.Calves: 135x20, 225x16, 295x12, 345x8, 395x5

Day3: Shoulders/Arms/ForeArms

  • BB Shoulders Press: 45x20, 65x10, 85x6, 115x6, 135x6, 155x6, 175x4, 115x12
  • BB Curl: 45x15, 65x12, 85x5, 105x5, 115x5
  • CGBP: 115x16, 175x5, 175x5, 175x5, 175x5
  • DB Preacher Curl: 30x8, 40x5, 45x6, 45x5, 40x6
  • Rope PushDown: 70x12, 90x3, 80x6, 80x7 80x6
  • BB Wrist Curl: 45x15, 65x10, 85x10 105x10, 125x5

Please, let me know what you think about it. I’m ramping up the weight because it did gave me good results in the last 8 months for strength (it give you an idea how I was weak before).

I will use the same principle when training muscle group again in the week, but with different exercises. I’m think about using a different #rep theme too, but I’m really not sure if high rep will really help me. Low reps seems to give me better results, anyway, please give me your input.

Even if there is not a lot of volume, I feel I have gave about everything by the end of each training with this split.

okay, it looks pretty good, but I think you might do well with more working sets, and more variations on your rep scheme each workout, like notice that you go for pretty much the same number of reps on your flat and incline bench. Why not stimulate different parts of the muscle with different reps? I’ve been using a split similar to this for the past 5 months and it’s one of my favorites. Check this out and lemme know what you think

Day 1- Chest/Back
A1. BB Bench- 5x5 (90 seconds rest)
A2. Parallel Grip Pull-up- 5x5 (90 seconds rest)

B1. D.B. Incline bench- 3x8-10 (90 seconds rest)
B2. B.B or D.B. Row- 3x8-10 (90 seconds rest)

C1. Decline fly’s- 2x15 (30 seconds rest)
C2. D.B. Pull-Overs- 2x15 (30 seconds rest)

Day 2- Legs (everything gets 2-4 minutes rest, depending on your heart rate)
Squats- 4x10
Leg Presses- 4x6 (go heavier on these)
RDL’s- 3x15
Ham Curl-3x6 (go heavier)
Calves- whatever you want

Day 3- Shoulders and arms
A1. Close grip bench- 4x6 (90 seconds rest)
A2. Barbell curl- 4x6 (90 seconds)

B1. Standing 1-arm d.b. press- 3x10 (90 seconds)
B2. Dumbell preacher curl- 3x10 *each arm (90 seconds)

C1. Bent-over lateral raise or Reverse pec deck- 3x15 (30 seconds)
C2. Rope Push Down- 3x15 (30 seconds)

Thanks for the answer and the advice.

But I’m really hesitant to do moderate high/rep, I did it for 2 years and I had very slow progress. In fact, I had better results this year (the last 8 month or so by going low rep) than from the first 2 years of training.

It’s very hard for me to go above 12 reps. Let me explain it. Generally, the first 8 reps will be ‘easy’, the 9th will be much harder and I will fail to do the 10th rep. As an example, I can barbell curl 135Lb for 5 reps and I can barbell curl 115Lbs for 5 reps too. I can squat 295Lbs for 6 reps, but if I want to go for 12 reps, I have to drop the weight to 135 Lbs. Going over 8 reps do not seems to be the trick for me, well, I don’t fell it.

I’m not an expert and this is why I’m asking for comment about the way I train. I will often go for a ‘drop’ set at the very end of my set, like today for the flat Bench. But as you will see, the same thing happen here, I fail to do much more to 8 reps, even with 185 Lbs, but the first 6 rep was really easy.

As you suggested, I tried to add more working set today:


  • BB incline: 45x20 115x8, 135x5, 155x5, 175x5, 195x5, 215x2
  • One arm DB Row: 50x10, 125x5, 125x5, 125x9, 125x7
  • BB Bench: 135x10, 185x5, 205x5, 225x4, 185x8
  • Pullups: 8,6,9,6

Let me know what you think.