Post your split

[Brock Landers]

What is everyones training split while "on"? (Mods I know this should be in the training section, but I thought I'd get more responses on this forum for a bit. I apologize if inappropriate) Thanks bros
Brock

 

[needsize]

Its the same as when "off"

day 1 chest/calves
day 2 back/shoulders
day 3&4 rest
day 5 bis/tris
day 6 quads/hams/calves/abs
day 7 rest

 

[RoadHouse]

Day 1 Chest/Calves
Day 2 Back
Day 3 Tris/Forearms
Day 4 Legs
Day 5 Bis/Calves
Day 6 Shoulders
Day 7 Rest
Day 8 Either Rest or Repeat

 

[Mr. dB]

Sun: legs
Mon: chest and shoulders
Tues: back, rear delts, & traps
Weds: arms

Splitting my shoulders between two days -- one for front & side, the other for rear and traps -- has eliminated my tendency toward shoulder injuries.

--dnb

 

[Jyzza]

This is what I do right now...

Day 1 Chest/Biceps
Day 2 hamstrings/calves
Day 3 Shoulders/Triceps
Day 4 quads/calves
Day 5 Off
Day 6 Back
Day 7 Off
Day 8 From the begining

Depending how I feel, if I need 1 more rest day I'll combine legs in 1 day and rest the other.

 

[OMEGA]

4 days on one too 2 days off


1) Chest and back


2) Cardio, then Quads


3) Deltoids, and Arms


4) Cardio, then Hams and Calves

5) OFF

6) OFF or REPEAT

 

[Drveejay11]

OLD school here:

Monday: Chest/Tri's
Tuesday: Cardio
Wednesday: Back/Bi's
Thursday: Cardio
Friday: Shoulders
Saturday: Legs
Sundays: OFF

(Sometimes, I'll skip a Cardio day)

 

[Judo Tom]

same as drvejay11 only i might not have cardio only days.. it depends if i am in training for a fight or if i am cutting or if i have done a martial arts workout and how i feel but i stick to the same lifting routine he posted

 

[Exkon]

Day 1 - Chest/Bi
Day 2 - Rest
Day 3 - Legs/Abs
Day 4 - Shoulder/Tri
Day 5 - Rest
Day 6 - Back/Abs
Day 7 - Rest

 

[BiggieSwolls]

Like needsize, mine is the same when OFF. The inclusion of Cardio and Abs depends on if I am bulking or cutting.

Mon -- Back
Tues -- Chest/Calves
Wed -- OFF
Thurs -- Bi's/Tri's
Fri -- Quads/Hams
Sat -- Shoulders/Calves
Sun -- OFF

 

[Billy_Bathgate]

Sun-Bench Dynamic Effort
Mond-Squat/Dead Maximal Effort
Tues-off (active recovery)
Wed-Bench Maximal Effort
Thur-off (active recovery)
Frid-Squat/Dead Dynamic Effort
Sat-Sled Drags (activ recovery)




IF bb'g, DrVeejays split is hands down the best Ive ever used.

 

[nekrawulf]

Needsize I have a question......do you maintian that split when your on a 5x5 routine?

Here is my split currently.

Mon- chest, abs
Tues- back, lats
Wed- legs
Thur-Bi,tri
Fri- Delts, traps
Sat- rest or random compound movements
Sun- same as Sat


I throw in cardio whenever I feel im getting lethargic....one of the few benefits to being an ectomorph

 

[house1]

monday legs
tuesday chest / bis
wednesday cardio/abs
thursday shoulders / tris
friday back/traps
saturday cardio/abs
sunday cardio

 

[LAUNDRYSUPPLIES]

monday legs,abs
tuesday back, cardio,abs
wendsday chest, cardio,abs
thursday, shoulders, cardio,abs
friday, arms, cardio,abs
sat, abs, cardio,
sunday, eat shit all day, and do nothing

 

[needsize]

Needsize I have a question......do you maintian that split when your on a 5x5 routine?

yup, the only thing I ever change is sometimes I cut out the the rest on day 3 and make it a 6 day rotation

 

[mrf10]

Mon - chest and tris
tues - back and bis
wed - off (cardio)
thurs - legs
fri - shoulders and abs
sat- off (cardio )
repeat

 

[RoadHouse]

Damn guys whats with all this cardio stuff and active rest? Am I the only one who does active napping on their off days?

 

[bigdog20]

i use a 4 days spilt
chest and bis
legs
shoulders and tris
back and traps
rest

 

[slobberknocker]

sunday, eat shit all day, and do nothing

I like your sunday workout.


me:

Sun
DL (back)

Tues
bench (chest, tri)

Thurs
skwat (legs, abs)

Fri
shoulders, bi's

 

[clee]

same as DRveejay11