T Nation

Repeating Workout Cycle; Thoughts?

Mon Tues Weds Thurs Fri Sat Sun
Off Chest Bis Off Legs Chest Bis
Legs Off Chest Bis Off Legs Chest
Bis Legs Off Chest Bis Off Legs
Chest Bis Legs Off Chest Bis Off

key: due to format, Chest = Chest/Tris Bis = Back/Bis/Shoulders

Cardio: I play college Ultimate frisbee, which is all sprinting. Practice 2 times a week and tournaments on some weekends. Being on the team includes regular HIIT.

Abs are thrown in three times a week.

Ive been following something loosely like this for a little over a month, and Im not feeling bad at all, so I am no longer worrying about over training. What do you guys think of the spread? A thought I am having is switching Legs with either Chest or Bis
so I dont work those two back to back every week. Thoughts?

I respect the fact that you hit the gym five days a week on top of ultimate frisbee without bitching about training legs. If your split is working for you, then stick with it.

There is some overlap with your program, for example training shoulders the day after chest and tris will probably get harder as your strength goes up. Also, I personally despise training back and bis together, but thats me.

If you were to switch the leg workout with one of your upper body ones, I’d suggest changing to a split like this:

Day One: Chest/Back
Day Two: Legs
Day Three: off
Day Four: Shoulders/Arms
Day Five: off

This is a tough split, but doable if you can handle hitting multiple groups/day, which judging by your “Bis” workout, you can. (again, that gets harder as you get stronger)

Thats some great insight, and stuff I will definitely talk to my partner about switching up a bit and seeing how we like it. Thanks.

I think since you’re athletic you shouldn’t do a split. Maybe you should give a try to something CW or CT has done. If you want to look into it further I recommend this:


That’s CT’s training strategy article. Basically he tells you all the ways of training and the pros and cons. Since you’re so athletic you’d probably benefit from the upper two ways of training he listed. Here are some programs that I think are good for guys like you and since you like hitting the gym so much CW is your man. These are the two I’m using:

QD - http://www.T-Nation.com/readTopic.do?id=459216

TBT - http://www.T-Nation.com/readTopic.do?id=508031&pageNo=0

Art of Waterbury - http://www.T-Nation.com/readTopic.do?id=693794

If you’ve read my other posts I’m a huge fan of CT and CW. I play a lot of basketball so I usually put my workouts according to this. CW recommends 6 exercises for the workout, but if you want you can probably add more. It depends what you can take.