What workout split do you use and why?

[d2r2ddd]

Seems like a common split...

Chest/delts/tri
Back/bi
Legs/ calves

Been following Eric broser's PRRS system, no more stale workout and looking forward to every session!


www.anasci.org/vB/163056-post1.html

 

[xmen1234]

That's him...he placed 5th at Master's Nationals last year. He is also a Dr.

He's a big boy!

 

[d2r2ddd]

Another great split for max strength/ gains(modified version of the fame WestSide program)

Upper(max effort)
Lower(max effort)
Upper(rep effort)

Westside for Skinny Bastards A modified lifting program for "Hardgainers" - DeFranco's Training

 

[Marshall]

Full body workout 6x per month.

 

[chrisr116]

I do mon- chest/shoulders abs
Wed- back
Fri-legs
Sat-arms

Works for me and there is a rest day between each day except fri/sat. But two different body parts.

That looks like a good split there. Do you have any issues with tendons or joints with this one?

 

[pinpoint5]

My current split:
Mon: recovery/flexibility training
Tues: hams/calves
Wed: back/tri's
Thurs: recovery/flexibility training
Fri: quads/calves
Sat: recovery/flexibility training
Sun: chest/shoulders/biceps

*currently 10-45 min. Sessions of cardio on stair mill per week @35-37 steps per min.
*two sessions per day on recovery days
*no cardio on quad day
*flexibility training after every cardio session

 

[Phoe2006]

I do mon- chest/shoulders abs
Wed- back
Fri-legs
Sat-arms

Works for me and there is a rest day between each day except fri/sat. But two different body parts.

I really like this but mine is as follows not any day in particular
Day 1 chest/bis/calves
Day 2 back/tris
Day 3 shoulders/traps
Day 4 complete rest day
Day 5 biceps/triceps high rep
Day 6 legs
Days 7 repeat

I feel my arms are my lagging body part particularly my biceps. I think I may go back to something like follows which I've gotten my best results from
Day 1 chest/calves
Day 2 back
Day 3 triceps
Day 4 biceps
Day 5 shoulders/traps
Day 6 legs
Day 7 repeat (rest day possibly every second week)
I've always had my best results from something as follows I feel my chest is my lagging body part always but instead of screwing up my shoulders and going heavy on bench incline I've learned to stay around 225 maybe 275 for reps(15-25). Anytime I get above 315-405 my shoulders start hurting fairly bad.

 

[ASHOP]

Im doing it like this right now,,3 days straight,,every THUR,FRI,SAT:

DAY 1:CHEST SHOULDERS TRICEPS
DAY 2:QUADS HAMS CALVES ABS
DAY 3:BACK BICEPS FOREARMS

 

[hellbilly]

Sunday: Legs
Monday: Back
Wednesday: Chest/Triceps
Friday: Delts/Biceps

 

[chrisr116]

I really like this but mine is as follows not any day in particular
Day 1 chest/bis/calves
Day 2 back/tris
Day 3 shoulders/traps
Day 4 complete rest day
Day 5 biceps/triceps high rep
Day 6 legs
Days 7 repeat

I feel my arms are my lagging body part particularly my biceps. I think I may go back to something like follows which I've gotten my best results from
Day 1 chest/calves
Day 2 back
Day 3 triceps
Day 4 biceps
Day 5 shoulders/traps
Day 6 legs
Day 7 repeat (rest day possibly every second week)
I've always had my best results from something as follows I feel my chest is my lagging body part always but instead of screwing up my shoulders and going heavy on bench incline I've learned to stay around 225 maybe 275 for reps(15-25). Anytime I get above 315-405 my shoulders start hurting fairly bad.

I am the same with my bench. I used to love heavy bench, but stopped free weight, flat bench last year because everytime I pushed 385-405, I would hurt one of my shoulders. I like the isopress flat bench press because it doesn't hurt my shoulders at all for some reason. I can load 5 plates on each side (as much as it holds), do a few reps at the top of my sets, and have never had a sore or injured shoulder with it. It supinates my grip, and I think that is the key. If you have access to one, you may want to give it a try, as an alternative to Olympic flat bench.

 

[d2r2ddd]

Im doing it like this right now,,3 days straight,,every THUR,FRI,SAT:

DAY 1:CHEST SHOULDERS TRICEPS
DAY 2:QUADS HAMS CALVES ABS
DAY 3:BACK BICEPS FOREARMS

no training fm Sun-Wed ??

 

[Enigmatic707]

I take a high volume approach and usually work most parts twice to three times a week.

Arms usually hit almost every day even if on for a few sets and usually hit them heavy heavy twice a week.

Chest twice to three times a week with a heavy max movement once or twice a week- so lets say Sunday I do chest and go heavy on incline and light or moderate every other move and then Wednesday heavy on db flys and moderate or light on others and Friday heavy heavy hammer strength and light on other chest movements.

I follow the same philosophy as i do with chest as i do with back and shoulders, I do legs twice a week, heavy heavy one day and then light another.

I tend to train more "intuitively" and push myself all the time. I take a week off about once every 40 days or so and kinda "reset"

This has been working great and strength has been jumping as well as size over the past five months.

 

[JETHRO TULL]

I like this one-

Monday- rest day

Tuesday- back and abs

Wednesday- triceps and calves

Thursday- rest day

Friday- biceps, forearms and abs

Saturday- legs

Sunday- chest and delts

This routine is guarateed to make you a sexy mother f*cker.