T Nation

Just Created a Split, Critiques?


#1

Hey guys, I just created a split for myself and was wondering what you guys think.

Mon - Chest / Bench
Tues - Legs / Squat
Wed - Back / Deadlift
Thurs - Arms
Fri - Off
Sat - Off
Sun - Shoulders/Traps/Lats / Cleans

Abs - Every training day
Cardio - Every training day

All exercises are 4x10

Any suggestions are helpful. Also, am I the only person in the world that hates the Benchpress?


#2

You have a couple of issues. You don’t want to do squats on one day and then deads the next. You don’t want to do biceps the day after back and you definitely don’t want to do shoulders the day before chest.

If you like to do squats and deads together, try this split:
M - Chest and Bis
T - Legs and Lower Back
Thurs - Back (lats)
Fri - Shoulders and Triceps

If you don’t like to do squats and deads together and you want to separate them try this:
M - Legs
T - Chest and Bis
Thurs - Upper and Lower Back
Fri - Shoulders and Tris

A four day split is all you need if you are really working hard, you can still do your abs and cardio as you want.


#3

Ok, but since I need Friday off to work heres what I came up with

Monday - Legs / Squat
Tuesday - Chest and Bis / Bench
Wednesday - Upper and Lower Back / Dead
Thursday - Shoulders and Tris / Cleans


#4

If you can make your Monday a Sunday and then your Tuesday a Monday so you have a day of rest in between the 4 days, that will also give you 3 days in between squats and deads (2 is often not enough if you go hard) and then 1 day in between bis and back. The basic rule of thumb is that you don’t want to train a synergistic muscle the day before or the day after it gets worked.

So it would look like this just to be clear:
Sun - Legs/Squat
Mon - Chest and Bis/Bench
Tues - rest
Wed - Upper and Lower Back/Deads
Thursday - Shoulders and Tris
Fri and Sat - off

Cleans are tough to put on a specific day on a split routine, you can do them on Sun, Wed or maybe thurs but you might be too sore from deads, see how you feel.


#5

Say “thank you, Tim!”.


#6

Yea, thanks a lot


#7

how about full body workouts 3 days a week?


#8

deadlift is not a back exercise as far as i know.


#9

Just because its on a day when I do back doesnt mean its a “back” exercise.


#10

[quote]noooooob wrote:
deadlift is not a back exercise as far as i know.[/quote]

Deadlifts should either be trained on leg day since the glutes and hams really get hit or back day since the erectors and traps really get hit. The erectors are your lower back. Deads are a back exercise in that they train most of the muscles in your posterior chain, they may not be a primary lat exercise, so you have to specify what you mean by “back”.


#11

[quote]AggSauce wrote:
Hey guys, I just created a split for myself and was wondering what you guys think.

Mon - Chest / Bench
Tues - Legs / Squat
Wed - Back / Deadlift
Thurs - Arms
Fri - Off
Sat - Off
Sun - Shoulders/Traps/Lats / Cleans

Abs - Every training day
Cardio - Every training day

All exercises are 4x10

Any suggestions are helpful. Also, am I the only person in the world that hates the Benchpress?[/quote]

Working Shoulders and Lats the day before bench is gunna make your bench day suffer since bench requires those muscles.