Share Your Split Thread

[Fanya]

Hey, I am pretty sure this has been done in the past. Just post your split in this thread with as much as you want to share.

Here is mine:

Monday: Full back squats/weighted pulls/calf raises
Tuesday: Deadlifts/flat bench press/military press
Wednesday: Rest
Thursday: Monday schedule
Friday: Tuesday schedule
Saturday: Rest
Sunday: Rest or intervals on a track occasionally [cardio]

Other exercises: Bicep curls, skullcrushers, wrist curls, etc. I perform these exercises when I feel like the muscle groups they work are lagging behind for whatever reason.

[anfeyd]

Workout A:

Bench Variation
Squat Variation
Military Press Variation
Dip

Workout B:

Pullup variation
Olympic Pull Variation
RDL/Good Morning
Row Variation

Sunday-Monday-Wednesday-Friday

[brandon904]

it is a good idea to give weight lifting days a break...but you can literally have cardio 7 days a week and it will be only beneficial, so as long as it isn't over exerting.

so if you do take a rest day from weights or whatever, a 10 or 20 minute jog won't kill you.

[Gazapo]

This is a rough outline. i switch it up often, but it looks something like this.

1: deadlifts (back)
2: triceps/shoulders
3: chest/biceps
4: squats (legs)
5: rest
6: rest

[chobos bak?]

i keep meening to start one but i need to get more organised and until recently i have no time and limited equipment

[jan]

Monday: Boobs and triceps.
Tuesday: Shoulders
Wednesday: Legs.
Thursday: Back/biceps.

Sometimes I just do a lower/upper body split every day, and sometimes I just do olympic lifts for 1.5 hours. It varies a lot. I also have way too much other stuff to do, with school, guitar academy, a gf, tricking, two parttime jobs, so I can't always get time to lift four days a week.

[DeeJay]

Ideally this is my 5 day split that i never do:

Day 1 - Back/Biceps
Day 2 - Legs
Day 3 - Chest/Triceps
Day 4 - Core
Day 5 - Shoulders and accessory stuff eg bicep/tricep/calves/abs

[rock_ten]

...a gf...

you've just dissapointed a lot of people here, dude :sad:


My "split" is Deadlifts and Pushpresses on Monday/Wednesday/Friday, along with some or all of power shrugs, static holds, DB rows, Incline bench. Saturday and Sunday are each 2-hours of lacrosse (sports are WAY more fun than "cardio"). Hopefully when I get back to having decent recovery abilities, I will be sled dragging and tyre flipping on other days, too

[Kris]

i´m doing a total body workout 2-3 times a week.

looks like this:

squat exercise/variation
deadlift exercise/variation
push exercise
pull exercise

for example i did yesterday:

5 * 2 clean & jerk
3 * 6 power cleans
4 * ~6 front squats
4 * ~5 romanian deads
3 * ~6 push press

[mr popular]

I don't follow a split based on days of the week, but my current program is Upper Body Push, Upper body Pull, Lower body.

I stimulate each muscle group every 5 days...

Upper Body Push obviously is chest, shoulders, and triceps. I alternate each workout between chest, tricep, and shoulder dominant (i still stimulate all groups, it really just means which do i do first and with the most intensity). 3-4 exercises per muscle group, one or two compound, then one or two isolations...

upper body pull is back and biceps. same deal. compounds and isolations.

lower body i alternate each workout between hamstring dominant, and quadriceps dominant. same deal as the above.

its working well....

[Grenkutzu]

i´m doing a total body workout 2-3 times a week.

looks like this:

squat exercise/variation
deadlift exercise/variation
push exercise
pull exercise

for example i did yesterday:

5 * 2 clean & jerk
3 * 6 power cleans
4 * ~6 front squats
4 * ~5 romanian deads
3 * ~6 push press


Holy shit! You're fucking hot!