Here's my split - whatcha think?

Trucker111

New member
I've had great results with this routine the last 4 years. I hven't been doing it year round due to football and their workouts. Mostly during winter and summer. Nonetheless; great results. Lately, I've seem to hit a wall using the same routine; so I'm thinking nutrition is the culprit b/c I def haven't been eating as much as I was. On the same note, I'm finished with football so I don't have the required running all the time. Anyway, here it is, with some basic sample workouts (two w/ a slash are one or the other, not both):

-----------------------------------
Monday - Chest/light tris
Flat bench - 4 working sets
Incline - 4 working sets
Incline/Flat DB (sometimes one, sometimes both) - 4 working sets each
Supersetted with Cable flys - 4 working sets
Rope and vbar pushdowns superset - 3-4 working sets burnout.

Tuesday - Hams/calves
(Sometimes start w/ 3 working sets of front squat)
DB/Barbell stiff leg deadlift - 4 working sets
Walking DB/Reverse BB lunges - 4 working sets
Lying curls (1 leg to double) - 4 working sets
Standing curls (1 leg) - 3 working sets to burn them out
Calves - 75's​

Wed - "off day" - Heavy bi's
Barbell curl - 4 working sets
Preacher curl variation - 4 working sets
Hammer curl - 3-4
DB curl/concentration curl/cable curl - 3-4 till exhaustion
*I count this as an off day - usually about a 25-30 min workout - not really taxing on my body*​

Thursday - Shoulders/heavy tris
Military press - 4 working sets
superset w/ DB front raise
Some heavy tri exercise superset w/ side raise - 4 sets
Upright rows - 4 sets
Rear delt (pec dec) superset w/ heavy cable tri - 4 sets​

Friday - Legs (Quads)
Squats - 4 working sets
Hack Squat/1 legged legpress - 4 working sets
Extension - 4 working sets
Calves if they're not still sore from tues​

Sat - Back/light bis
Pullups - 4 sets
Row - bar in the corner/low row
Close grip pulldown - 4 sets
(Sometimes pullovers) superset
Shrugs
DB superset w/ hammer curls - 4 sets​
------------------------------------

I usually go as heavy as I can for the amount of reps on want on all working sets, but i'm not really hung up on weight - form first. I keep my rest down around 1 min on everything besides my first lift, and on leg day I space it out a little more. I know it seems like a lot of volume for some, but I usually use some superset in all my lifts besides leg day. Again, this (in the past) works for me, and I'm guessing now it's nutrition. Just wondering what you guys think.
 
Last edited:
If it works keep doing it.


I couldn't do that program. Too much volume, not enough (none) rest time.
 
Plus, in your chest day you arent hitting your lower chest. add a declined bench press or dips instead of the light tri workout in that day.

and one more tip, your first 3 exercisers on chest day are pressing movements. now if you are a fan of locking your elbows, you might feel that your tri's are the part that is being put to failure not the chest itself, thats why i usually like to throw in some fly movements in between pressing movements.
 
motawa said:
Ever tried to do a 3-4 day/week routine ? 6 days/week is too much if you arent on gear IMO.
I used to kinda do a 4 day week routine w/ football. I didn't like it; mentally. Plus we were runnning our asses off during the 3 day.

motawa said:
Plus, in your chest day you arent hitting your lower chest. add a declined bench press or dips instead of the light tri workout in that day.

and one more tip, your first 3 exercisers on chest day are pressing movements. now if you are a fan of locking your elbows, you might feel that your tri's are the part that is being put to failure not the chest itself, thats why i usually like to throw in some fly movements in between pressing movements.
When I first started REALLY getting into lifting was w/ a power lifter; so I tend to have a pretty big arch. My pecs develop mostly on the bottom so I concentrate more on upper development. If they ever even out I'll start doing lower movements. Still I'll switch it up maybe once per month and throw some Hammer Strength decline in there.

I don't lock my elbows all the way; I've recently been really concentrating on keeping my shoulders rolled back and down, shoulder blades together, and trying to lift as much w/ my pecs as possible.
 
Back
Top