T Nation

What's Your Split?

[quote]Artem wrote:
Monday:
vertical pulling (back) and shoulders (barbell BTN for pressing)

Tuesday:
off

Wednesday:
chest/arms

Tursday:
off

Friday:
horizontal pulling (back) and shoulders (dumbbells for pressing)

Saturday or Sunday:
Legs

Calves can be done whenever you want. I do them every other day in school PE. Abs can be done whenever. It’s very versatile.

The routine prioritizes the bodyparts that I need the most different exercises to train. It’s working really well this way. I also think back and shoulders just look badass.

You can add a second leg day on Tuesday if you can fully recover by then.[/quote]

i think thats just the ticket, i think i’ll adopt somthing similar to this.

monday: back
tuesday: bi’s/tri’s
wednesday: chest
thursday: shoulders
friday: legs

  1. Legs (Workout 1)
  2. Arms (Workout 1)
  3. Off
  4. Torso (Workout 1)
  5. Off
  6. Legs (Workout 2)
  7. Arms (Workout 2)
  8. Off
  9. Torso (Workout 2)
  10. Off

Mine goes something like:
Monday: Back/Traps
Tues: Shoulders/calves
Wed: Off
Thurs: Legs
Fri: Arms
Sat: Core/accessory/High volume low rep rackpulls
Sun: Chest

-Mondays
Legs

  1. Squats 3x10
  2. Leg Presses 5x5
  3. Romanian DL’s 5x5
  4. Seated Hamstring Curls 5x10
  5. Calf Raises

-Tuesdays
Chest/Biceps

  1. DB Bench 5x5
  2. BB Incline 5x5
  3. Dips 5x10
  4. Machine Fly’s 5x10
  5. DB preacher curl 5x5
  6. Cable Machine Curl 5x10

-Wednesdays
Shoulders

  1. DB Military Press 5x5
  2. DB Front Raise 5x10
  3. Machine Lateral Raise 5x10
  4. Bent Over Reverse Flys 5x10
  5. BB Shrugs 5x5
  6. DB Reverse Incline Shrugs 3x10

-Thursdays
Back/Triceps

  1. DB Rows 5x5
  2. Hammer Pull Downs 5x5
  3. Good Mornings 5x10
  4. Wood Choppers 5x10
  5. Skull Crushers 5x5
  6. Cable Push Downs 5x10

Friday thru Sunday, Off.

Day 1: Chest/Back
Day 2: Off
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings
Day 5: Off
Day 6: Shoulders
Day 7: Off

Antagonist/alternating sets

Day1-Legs
Day2-Back/Bi’s
Day3-Chest/Tris/Shoulders
Day4-Abs
Day5-Lower
Day6-Upper
Day7-off

Monday - Shoulders
Tuesday - Chest
Wednesday - Pants
Thursday - Shoes

repeat

Ok, here’s mine, it is based over a two week period. On week one, it is a 4 day training week, on week two it is a 5 day training week, I was hitting each bodypart twice a week, for about 6 months, It started to catch up to me, I have found this works so much better for recovery.

Week 1:

Monday: Legs, shoulders, abs
Tuesday: Back, biceps, forearms
Wednesday: Chest, triceps, abs
Thursay: Legs, shoulders, abs
Friday: off
Saturday: off
Sunday: off

Week 2:

Moday: Back, biceps, forearms
Tuesday: Chest, triceps, abs
Wednesday: Legs, shoulders, abs
Thursday: Back, biceps,forearms
Friday: Chest, triceps, abs

Then start week one on monday again…I like this cause i always felt weak just working one bodypart a week. But it was too much volume doing it twice, so i found something that works, and during the week i work one bodypart, i consider it a heavy day for that particular bodypart, maybe like a 5x5, then one the week i train a bodypart twice, it will be somewhat less weight, but alot more reps…

Was–
Mon: Back
Tues: Chest
Wed: Legs & Abs
Thur: Shoulders
Fri: Arms
Sat & Sun: Off

Now–
Mon: Back & Biceps
Wed: Chest, Delts, Tris
Fri: Legs & Abs

1: legs, calves
2: chest, biceps
3: back, triceps, shoulders
4: off
5: repeat

[quote]Itchy wrote:
1: legs, calves
2: chest, biceps
3: back, triceps, shoulders
4: off
5: repeat[/quote]

#3 seems like a lot of work for one day bro. Dang.

[quote]Tumbles wrote:
Monday - Shoulders
Tuesday - Chest
Wednesday - Pants
Thursday - Shoes

repeat

[/quote]

How are those Pants and Shoes workouts? I heard they are tough!

mon: chest, shoulders, tris, back width, back thickness

wed: bis, forearms, calves,hamstrings,quads

fri:repeat of monday

Next week monday I’ll start with same as tuesday.

[quote]AngryVader wrote:
Tumbles wrote:
Monday - Shoulders
Tuesday - Chest
Wednesday - Pants
Thursday - Shoes

repeat

How are those Pants and Shoes workouts? I heard they are tough![/quote]

You should try the Shoes workout! It is GREAT for calf development!

[quote]Carlitosway wrote:
mon: chest, shoulders, tris, back width, back thickness

wed: bis, forearms, calves,hamstrings,quads

fri:repeat of monday

Next week monday I’ll start with same as tuesday.[/quote]

Hmm, didn’t I do that for a few years myself… :wink:

I train fri, sat, sun, weds because of work so my splits tend to look a bit funny-I also have non-bodybuilding aims mainly.
It currently looks something like this;
Fri
back
bis (sometimes!)

sat
front squats
back squats (higher reps)
calves (sometimes!)

sun
chest, shoulders

weds
squat (heavy or dynamic)
dead or variation

I am also hitting close grip bench every session at various intensities at the minute as a bit of an experiment.

I tinker a fair bit but the basics remain the same- there are some exercises that I work hard on regularly.

Monday - Legs
Tuesday - Chest & Biceps
Wednesday - Off
Thursday - Back & Abs
Friday - Shoulders & Triceps

I generally work a 2-week rotation, alternating between high reps and low reps.

[quote]Cephalic_Carnage wrote:
Carlitosway wrote:
mon: chest, shoulders, tris, back width, back thickness

wed: bis, forearms, calves,hamstrings,quads

fri:repeat of monday

Next week monday I’ll start with same as tuesday.

Hmm, didn’t I do that for a few years myself… :wink: [/quote]

First blast and it’s a love/hate relationship. Yes, it’s working quite nicely I might add:D.

Day 1: Chest/Bi’s
Day 2: Legs
Day 3: Off
Day 4: Back/Tri’s
Day 5: Shoulders
Day 6: Off
Day 7: Off

Calves twice a week.