T Nation

Which of These Splits Do You Prefer?

Both are 4 days per week. Mon/Tues/Thurs/Fri.

Split One:


Split Two:

-Upper Body Horizontal(Bench Press, Rows, etc.)
-Legs/Abs(Squat, Lunges, etc.)
-Upper Body Verical(Pull Ups, Shoulder Press, etc.)
-Legs/Abs (Romanian Deadlift, Leg Curl, etc.)

Any preferences or reasons I might choose one over the other?

Thanks in advance,

I personally prefer split # 2. But that doesn’t make the first split wrong. It may work better for you. But over the last year or so I’ve become a bigger fan of splits that work more muscle groups in the session. Our body works as a unit, not as individual muscles. Plus, w/ the 2nd split, I can hit the entire body more often. If I were to do the first split, it would take too long for my leg session (for example) to come around again. I progress much better w/ each body part being worked 2-3 times/week. W/ split #1 it would mean that I would hafta train 7 times/week to get each part in 2 X’s/week. And even know a particlar body part may be resting (i.e. chest will be resting on your back/bic day) your nervous system will not get enough rest.

Hope that helps,


Thanks for the reply. What you said pretty much backed up my own thoughts when looking at the two. Here’s what I’ve come up with:

Day 1 -
Bench Press
Bent Over Barbell Row
Incline DB Press
Seated Cable Row
DB Row

Day 2 -
Leg Ext.
Calf Raise
Ab Work

Day 3 -

Day 4 -
Chin Up
Shoulder Press
Lateral Raise
Hammer Curl
Lying Tricep Ext.

Day 5 -
Stiff Leg Deadlift
Seated Calf Raise
Good Morning
Lying Leg Curl
Ab Work

Day 6 -

Day 7 -

All excercises will be paired in superset fashion with 60 sec between sets.

Each excercise will be performed for 3 sets, adding weight and decreasing reps each set. For example - 10 reps, 8 reps, 6 reps.

Anything look horribly wrong here? Again, thanks for the help!

I would use different set/rep parameters rather than what you have listed.

What are you trying to accomplish?

I like split #2 better as far as: taking care of muscle imbalances, getting in shape because of smaller rest periods between excercises, higher training frequency. both routines are cool. I don’t like the routines that put chest/biceps, back/triceps together. laters pk

Like Nate Dogg asked, what you are tyring to accomplish?

I personally don’t like to use that 10, 8, 6 type of thing. By the time you get down to 6 (your heaviest weight) you will be pretty fatiqued. So after a good warm-up, I like to start my first work-set while still relatively fresh. In this case, your set of 6 will be done w/ a heavier weight. Depending on your goal, you can do something like 4 sets of 6, (still 24 total reps). But the total tonnage will be greater w/ the 6 X 4 option rather than w/ the 10, 8, 6 scheme.

See ya,


Oops, I said 6 X 4 when I really meant 4 X 6. But either way should work.



Craig3ll, split 1 could be a shoulder specialization program. I really appreciate “Shoulders Overhaul” by CT, a very effective specialization program.
For Split 2 I would suggest ABBH and ABBH2 by CW. I would also add a split 3:
Total Body Training by CW. A good idea could be to make a sequence of programs alternating total body and upper/lower body splits.

Thanks again for the great advice. I’m currently in a bulking phase and will be throughout this workout.


If bulking, I would definitely try different set/rep parameters. Do one upper and lower body day using 6x5 and the other upper and lower body day using 3x8 or 4x10. Or you could do 8x3 one day and 3x8 the next. Read CW’s article on Total Body Training, Big Boy Basics and ABBH to get ideas of some good set/rep combos to add some mass.