Lets see some training splits..

[Stroyer]

Currently doing:

1-chest-tri
2-quad-ham
3-delt-calve
4-back-bicep

Simple but effective...

Stroyer

 

[HackSquat]

1-Bi/Tri
2-Shoulder
3-Quads
4-Chest
5-Back
6-Hams
7-Rest
Repeat

Forearms, calves and abs are done EOD.

 

[Jyzza]

this is mine:

Mon: Shoulders & Triceps
Tue: Legs & calves
Wed: rest
Thur: Back
Fri: rest
Sat: chest & biceps
Sun: rest
Mon: repet

 

[~RCK~]

i'm is a bit unique,cause i do a mixture of BB and westside training,.

Mon-quad,calves,
tue-Bi,Tri,speed bench
wed-rest
thu-rest
fri-heavy bench,shoulders
sat-hamstrings,lats
sun-rest

i do 6-8 reps on my assistance stuff,but i do low reps on stuff like bench with boards and shit.on the box squats we rotate high rep and low.workd good for me ....and i do know it's a bit weird......but so am i....

~RCK~

 

[x2buff4ux]

mine is
Day 1 - Chest
Day 2 - Back
Day 3 - Legs
Day 4 - Shoulders
Day 5 - Arms

This is monday through friday, every week it changes though and rotates like this

Week 1
Day 1, 2, 3, 4, 5
Week 2
Day 2, 3, 4, 5, 1
Week 3
Day 3, 4, 5, 1, 2

And So on

 

[saturn]

1-chest
2-back
3-tris
3-bis
5-shoulders
6-quads
7-rest
I throw calves with tris, hams with back and again with quads and traps with shoulders just because they don't have thier own day.

 

[InPieces03]

monday: chest, claves
tuesday: shoulders, triceps
thursday: back, biceps
friday or saturday: legs

 

[Eze]

1Chest
2Back
3Rest
4Shoulders
5Arms
6Legs
7Rest

I train calves whenever I feel ike it. Sometimes it is once per week, other time it may be 3 times per week.

 

[Stroyer]

BFT

Hay InPieces03

I dunno if you know this or not or care, but your split looks just like Trevor Smith's BFT split !!

Stroyer

monday: chest, claves
tuesday: shoulders, triceps
thursday: back, biceps
friday or saturday: legs

 

[EmptyWallet]

Chest/Tri
Back
Off
Bi's/Abs/Calves
Shoulders/Traps
Legs
Off

 

[InPieces03]

yeah, that's what i designed it after.

 

[force]

mon- chest/back
tue- off
wed-bis/tris
thur-off
fri-traps/delts
sat quads/hams

I trainmy claves and abs whenever they stop hurting from the last time.

F.

 

[StoneColdNTO]

6 day split
________________
day 1 - Back, Traps
day 2 - Chest, Abs
day 3 - off
day 4 - Quads, Hams & Calves
day 5 - Shoulders, Bis & Tris
day 6 - off
day 7 - Repeat Cycle

 

[70w30]

day 1-chest biceps
day 2-legs forearms
day 3-rest
day 4-shoulders triceps
day 5-back
day 6-rest
day 7-rest
I mix up my routine every few weeks to keep from gettin stale.

 

[fatchops]

I just started this this week.

mon- back/bi/forearms/calves
tue-chest/trap
wed-quads/calves
thur-cardio
fri- back/hamstring/calves
sat-delts/arms

You got to realize that I am 10 weeks from a show so I am stepping it up. I will change to "Push and Pull" about 6 weeks out.

 

[Stroyer]

I have recently changed my split, the 4 way one was buring me out only after like 3 weeks of doing it, the 4 on 1 off, was to much frequency, so I now changed to the below split to add more recovery & so I can prioritize some lagging bodyparts.

1-back/calves
2-chest/abs
3-biceps/triceps
4-delts/traps
5-quads/hams

I will insert at least 1-2 "off" days per every 7 days as I feel needed.

Stroyer

Currently doing:

1-chest-tri
2-quad-ham
3-delt-calve
4-back-bicep

Simple but effective...

Stroyer