T Nation

Post Your Split Routines

ought this might be interesting topic…
See how everyone else on the forum divides up their workouts, mine right now goes…

Monday: Quads/Hams/Calfs
Tuesday: Chest/Shoulders/Triceps
Wendsday: Back/BI/Trap
Thursday: Quads/Hams/Calfs
Friday Chest/Shoulders/Triceps
Saturday: Back/BI/Trap
Sunday: Lots of sleep

Day 1: Chest/Back
Day 2: Legs/abs
Day 3: Cardio/GPP/ESW
Day 4: Arms & Shoulders
Day 5: Cardio/GPP/ESW
Day 6: Tackle football with friends
Day 7: Rest

M Full Body 3 exercises per major BP. 1 set each.

W Full Body 3 exercises per major BP. 1 set each.

F Full Body 3 exercises per major BP. 1 set each.

       [:o)

Day 1: Chest/Back

Day 2: Legs/Abs

Day 3: Shoulders/Arms

Day 4: Rest (maybe cardio)

Day 5-8: Repeat

Monday: Chest and Tris
Tuesday: Legs
Wednesday: cardio and abs
Thursday: Back and Bis
Friday: Shoulders
Saturday: work followed w/ watching FB and Beer
Sunday: more work, recover from Sat. night

Just curious how you guys are arranging your programs (exercises, sets, reps, etc).

Day 1: Back w/ Biceps
Day 2: Legs and Shoulders
Day 3: Chest w/ Triceps
Day 4: Rest
Day 5-8: Repeat

Day 5-8 I do different exercises than 1-4, same bodypart split though. I like doing shoulders with legs so I can do clean & jerks.

Monday - Heavy/Compound Upper Body, low intensity cardio
Tuesday - Basketball/Intervals
Wednes - Legs
Thurs - Low intensity Cardio
Friday - Repetition/Isolation Upper Body, Basketball
Saturday- Basketball
Sunday - Off

mine’s a little more flexible:

if i’m not sore in the morning, i’m training that day. (usually 3-4 days a week)

full body workouts, 4-6 compound movements. never do two excercises in consecutive workouts (ie will do front squats after back). every week the rep scheme changes.

loving it so far!

[quote]obatiger11 wrote:
Just curious how you guys are arranging your programs (exercises, sets, reps, etc). [/quote]

I start with a heavy compound of 5x5
than superset a ISO with a Compound
something like
Flat bench 5x5
Superset incline flys and Incline bench…
etc
I than Do some Dips
followed by a tricep exercise or two and maybe close grip BP
I might add or subtract an exerice depending on how Im feeling… it all depends, always try to go as heavy as possible and keep the rest short and the intensity high

I have a question actually, I am trying to figure out how to reincorporate deadlifts into my routine, I tried doing them today (Leg day) after Heavy Squats but my back was already pretty sore (been going alot heavier than ever before on back squats) Im thinking of doing deads to start off one of my back days (probaly Saturday as I than get rest Sunday)
Any thoughts?

Today’s tip comes from Chad Waterbury:

Go Full or Go Home

Total-body workouts beat any split, any day of the week. If you start training all of your major muscle groups every time you go to the gym, you’ll be on the fast track to bigger muscles and higher fitness levels. You’ll build bigger muscles because you’ll be training with a higher frequency, and you’ll build your fitness levels because total-body workouts are damn tough. In fact, you’ll probably have to pace yourself during the first few weeks of total-body training if you’ve been on a body part split!

[quote]Avoids Roids wrote:
Today’s tip comes from Go heavy fool:

Go heavy or Go Home

Heavy weights beat lightweights, any day of the week. If you start training all of your major muscle groups with heavy weights every time you go to the gym, you’ll be on the fast track to bigger and stronger muscles. You’ll build bigger muscles because you’ll be training with a heavier weight, and you’ll build your strength levels because heavy weights are damn tough. In fact, you’ll probably have to pace yourself during the first few weeks of heavy weight training if you’ve been on a lightweight program!
[/quote]

Dats right biatch!!!

[quote]Avoids Roids wrote:
Today’s tip comes from Chad Waterbury:

Go Full or Go Home

Total-body workouts beat any split, any day of the week. If you start training all of your major muscle groups every time you go to the gym, you’ll be on the fast track to bigger muscles and higher fitness levels. You’ll build bigger muscles because you’ll be training with a higher frequency, and you’ll build your fitness levels because total-body workouts are damn tough. In fact, you’ll probably have to pace yourself during the first few weeks of total-body training if you’ve been on a body part split!
[/quote]

Everything works for a while, and nothing works forever.

[quote]obatiger11 wrote:
Avoids Roids wrote:

Everything works for a while, and nothing works forever.

[/quote]

EXACTLY!
I just finished up TBT by CW and wanted to switch things up, I will probaly do a full body style in the future…
Avoids Roids will you stfu with all that crap.
I started this thread to discuss split routines and maybe pick up some ideas/get some advice from other lifters.

I do a five day split. I do a combination of compound and isolation exercises. I usually go heavy for 6-8 reps, but will do 12-15 reps on some isolation exercises and 3 sets per exercise on most exercises.

I aim for at least 100 reps per body part. I have found that training one body part a day helps me to put everything I’ve got into that day’s workout, but the workout is still short enough so that I recover better and am not so tired the next day. KO421, I do deadlifts on back day.

M- Chest
T- Back
W- Shoulders
T- Legs
F- Arms
S- Off
S- Off

I am about to start Thib’s “Pillars of Strength” in two weeks. I will combine Tri’s with chest and Bi’s with back and probably cut back a bit on the volume on upper body days for recovery so I can focus on my legs.

Workouts anyday, I work the muscle based on which is lagging and which is ready to be worked again.

Routines: 1 Day a week for each

*Chest

*Back

*Legs

*Shoulders & Arms

*Back & Shoulders

*Chest & Arms

*Back & Legs

Everyday *Calves
Every so often *core routine

**Specialization muscle(lagging bodypart) usually gets trained twice a week.

4-6 routines a week

I know my split has no constants, but I dont lift that way.

[quote]Avoids Roids wrote:
Today’s tip comes from Chad Waterbury:

Total-body workouts beat any split, any day of the week.
[/quote]

I respect Waterbury, and have used some of his programs to good effect, but this is a pretty sweeping generalisation and one I can’t agree with. Both full body and split routines have their merits. As I train primarily for aesthetic, not athletic purposes, I usually favour a split routine.

There’s this bandwagon metality in the iron game where a guy tries a particular routine or training philosophy, gets good , maybe great results - and then promptly discounts other methods of training as having no merit whatsoever.

I’ve done it myself in the past. Just because something works great for you doesn’t mean it’ll work great for everybody, especially if their body type and training goals are different from yours!

And with regards to the original question, my favourite split is:

Monday: Chest and Back
Tuesday: Off
Wednesday: Legs
Thursday: Off
Friday: Shoulders and Arms
Saturday: Off
Sunday: Off

[quote]KO421 wrote:
I have a question actually, I am trying to figure out how to reincorporate deadlifts into my routine, I tried doing them today (Leg day) after Heavy Squats but my back was already pretty sore (been going alot heavier than ever before on back squats) Im thinking of doing deads to start off one of my back days (probaly Saturday as I than get rest Sunday)
Any thoughts?
[/quote]

Personally I dont Squat and Deadlift in the same program. Its kindof redundant and I think asking that much of your posterior chain is kindof alot. The way I think of it, you can do them both, but you wouldnt get as much out of each as you would doing them each in their own program. When I do deads I make sure I get two good knee dominant lifts in, split squats, step ups or 1 legged squats usually, If I am lazy Ill do 1 leg press. If I am squatting Ill usually do leg curls and Romanian Deads.

mine is pretty complex, so some of you will probably have to reread this a couple of times before it sinks in.

Monday-bench

wendsday-squat/dead

saturday-accessory work

man, my fingers are cramping from all that typing.

meat