What is your training split?

DefMetalLifter

DefMetalLifter

MuscleChemistry Registered Member
I just wanted to see what everyone on here does for their training. How many times a week? What muscle split do you use? Reps, sets, rest, etc. I try to switch up my routines every 8 weeks or so. I just got off a 5 day split that I really liked.
Chest/abs
quads/calves
shoulders/traps/abs
back/hams
arms/calves
Cardio 2-4 times a week
rest days random as needed

I didn't want to stop this routine but I have been using it for probably like 4 months, so I need to shock my body.

My current routine:
Chest/back/traps 12-15 heavy sets per muscle at 5-10 reps
legs 12-15 heavy sets per muscle at 6-15 reps
shoulders/arms 12-15 heavy sets per muscle at 6-10 reps
rest
cardio/abs/calves/traps
chest/back/traps 6 sets per muscle at 12-15 reps
legs 6 sets per muscle at 12-15 reps
shoulders/arms 6 sets per muscle group at 12-15 reps
rest
repeat

Let me know what ya think and what you do.
 
Right now....

Train every other day,
Back, abs
Off
Chest, shoulders
Off
Arms
Legs
Off
Repeat


Sometimes I'll swap it up and go...
Back, bi's
Off
Chest, tris
Off
Shoulders
Legs
Off
Repeat


Sent from my iPhone using Tapatalk
 
Rutman said:
Right now....

Train every other day,
Back, abs
Off
Chest, shoulders
Off
Arms
Legs
Off
Repeat


Sometimes I'll swap it up and go...
Back, bi's
Off
Chest, tris
Off
Shoulders
Legs
Off
Repeat


Sent from my iPhone using Tapatalk
Click to expand...

That looks like a descent routine you got there brotha.
 
Two days upper body 1 day lower body, 1 day off, then repeat. Legs get trained twice a week

legs
Chest/tricep
back/bicep
day off
legs
shoulders/tricep
Back/bicep
day off
legs
Chest/tricep

goes like that. Arms are my week point. I think. Legs are my best, IMO legs is so important to have looking bad ass. Not alot of guys have good legs. And by good I don't mean just big. I mean shreaded and freaky looking. From the calves up to the hip.
 
Day 1: Legs 5x5 or 4x10
Day 2: Calves/abs/forearms 100/30/15 reps 1 superset/2/3
Day 3: Back/Biceps 8-15reps 4-5 sets
Day 4: Chest/tricep 4 x 10-12
Day 5: Calves/abs/forearms " " " " "
Day 6: Shoulders
Day 7: Legs again..

I've been meaning to ask you guys your opinion about proper rest days. Instead of rest days I do Calves/abs/forearms I read you can literally do those almost everday. Also what are your recommendation for rest days when on a cycle.
 
Mrbigz said:
Two days upper body 1 day lower body, 1 day off, then repeat. Legs get trained twice a week

legs
Chest/tricep
back/bicep
day off
legs
shoulders/tricep
Back/bicep
day off
legs
Chest/tricep

goes like that. Arms are my week point. I think. Legs are my best, IMO legs is so important to have looking bad ass. Not alot of guys have good legs. And by good I don't mean just big. I mean shreaded and freaky looking. From the calves up to the hip.
Click to expand...

Ya that routine is real close to the one I am doing now. I agree that way too many people neglect legs. They do chest for an hour n a half. Then on leg day they spend 20 mins on them. Legs are my biggest day. The shortest time I can get them done is an hour n a half and that is if I bust my ass with shorter breaks.
 
raysd21 said:
Day 1: Legs 5x5 or 4x10
Day 2: Calves/abs/forearms 100/30/15 reps 1 superset/2/3
Day 3: Back/Biceps 8-15reps 4-5 sets
Day 4: Chest/tricep 4 x 10-12
Day 5: Calves/abs/forearms " " " " "
Day 6: Shoulders
Day 7: Legs again..

I've been meaning to ask you guys your opinion about proper rest days. Instead of rest days I do Calves/abs/forearms I read you can literally do those almost everday. Also what are your recommendation for rest days when on a cycle.
Click to expand...

Wow that is hardcore, no rest days. Rich Piana style. I believe your body will let you know when and if you need rest. I would work out everyday, but I never seem to get the time.

What do you do after day 7 when you do legs? Because your routine starts back at day 1 with legs. I wouldn't agree with putting two leg days back to back. Also if you hit them like you should then you shouldn't even be able to work them for at least a couple days. You say 5x5 or 4x10. Is this per muscle or just your overall sets for legs?
 
4 day split.
Monday - chest and biceps
Tuesday - back and triceps
Wednesday - rest
Thursday - shoulders and traps
Friday - legs
Weekends - rest
 
Well I work at a golf club so I do nothing in the winter alot of rest>:) But I do do the snow at my condo complex which can take anywhere from an hour to 3-4 hours. Lots of work this year... anyway. Calves/forearms are like my rest days. Just read an article about 5x5. It said you can't really do all your parts 5x5 cause it's such a stress on the central nervous system. So I'll do like 4x10 squat. Then leg extensions and leg curls(5x5) then some lunges 3x15 then mix it up next time. I used to do legs and shoulders on the same day untill someone recommended to me not to cause the legs need more time to heal since they are such a high percentage of your muscle. Yeah never legs 2 days in a row just whats next in the rotation. I try not to do legs and chest to close either cause my chest is weakest. I am thinking of incorporating shoulders with chest since they are very close but trying to isolate chest and maximize growth and recovery. I usually will rest after a leg or chest day more also. I put on a solid 12lbs in 2 months naturally with this routine over the summer. People were asking me what I was doing. I just said you know you can eat and lift a lot more when you're not hungover all the time. HEH Very true especiall at 37.

Do you guys do shoulders with other body parts or give them a separate day? Oh yeah I love those big guys in the gym that have toothpicks for legs that looks hilarious man. One thing I read is if you want to get big you have to do legs.
 
AK-26 said:
4 day split.
Monday - chest and biceps
Tuesday - back and triceps
Wednesday - rest
Thursday - shoulders and traps
Friday - legs
Weekends - rest
Click to expand...

That's a good routine. Except for, where are the abs? lol. I know they are probably my least favorite to work out as well.
 
raysd21 said:
Well I work at a golf club so I do nothing in the winter alot of rest>:) But I do do the snow at my condo complex which can take anywhere from an hour to 3-4 hours. Lots of work this year... anyway. Calves/forearms are like my rest days. Just read an article about 5x5. It said you can't really do all your parts 5x5 cause it's such a stress on the central nervous system. So I'll do like 4x10 squat. Then leg extensions and leg curls(5x5) then some lunges 3x15 then mix it up next time. I used to do legs and shoulders on the same day untill someone recommended to me not to cause the legs need more time to heal since they are such a high percentage of your muscle. Yeah never legs 2 days in a row just whats next in the rotation. I try not to do legs and chest to close either cause my chest is weakest. I am thinking of incorporating shoulders with chest since they are very close but trying to isolate chest and maximize growth and recovery. I usually will rest after a leg or chest day more also. I put on a solid 12lbs in 2 months naturally with this routine over the summer. People were asking me what I was doing. I just said you know you can eat and lift a lot more when you're not hungover all the time. HEH Very true especiall at 37.

Do you guys do shoulders with other body parts or give them a separate day? Oh yeah I love those big guys in the gym that have toothpicks for legs that looks hilarious man. One thing I read is if you want to get big you have to do legs.
Click to expand...

12 solid lbs in 2 months is great! I have done both routines with shoulders in giving them their own day and combining them with other muscles. Right now with 3 day split I have to combine them. If I was on 4 or 5 day split I would just couple them with abs or calves. Also very true that when you work legs it will help your upper body grow. Think about squats alone... Almost every muscle is under stress. Also IMO the only muscle I wouldn't couple shoulders with is chest(unless you have 2 or 3 day split) because which other one you work first then the other is going to be fatigued, as they are both worked in nearly every shoulder or chest exercise.
 
i do....
monday morning-chest and back
evening- legs
tuesday-shoulder
wednesday morning- chest and back
evening- legs
thursday- arms
friday morning- chest and back
evening- legs
saturday- shoulder and arms
REST
 
harvy87 said:
i do....
monday morning-chest and back
evening- legs
tuesday-shoulder
wednesday morning- chest and back
evening- legs
thursday- arms
friday morning- chest and back
evening- legs
saturday- shoulder and arms
REST
Click to expand...

Holy shit brotha! That is one beastly routine!! How many sets/reps?
 
i do....
monday morning-chest and back
evening- legs
tuesday-shoulder
wednesday morning- chest and back
evening- legs
thursday- arms
friday morning- chest and back
evening- legs
saturday- shoulder and arms
REST
Click to expand...

Wow this is a testosterone ramping routine holy shit. Nothing but compound movements and legs. I have never seen anyone do legs 3 times a week let alone after they worked out in the morning....same day....You better be eating a ton, juicing a ton and sleeping a ton! I don't think a person could keep this up for any sufficient amount of time though. I was actually thinking about doing like a 2 week program that did just compound movements 3 times a week. Squats, deadlifts, benchpresses, shoulderpresses, underhand chin-ups, close hand dips. Just to like shock the system.
 
DefMetalLifter said:
Holy shit brotha! That is one beastly routine!! How many sets/reps?
Click to expand...


u beat me to it..

i think i could smash this for 2 weeks 3 max then rest...1 week of then maybe do it again in a few months...if u have been in the game a few years i would think u could take it..but this is not a newbie routine no way..if i had the time and gear and food i would do some thing like this..
 
i used to do Push-pull Chest and tri's- back and bi's- delts.traps, calves, and work on a lagging bodypart that day- then legs,- know since 96 Thnx to Dorian Yates I do 1 body part a day and just Totally Trash that Muscle group, That could be 18 sets up to 34 sets, depending on my Energy level and if im on a t.n.e. regiment. If you haven't tried 1 B.P. a day give it a try for 3 mos. I think you would like the results.
 
Damn some of these are complicated! I aim for 20 reps per set. 1 or 2 working sets. Usually 3 exercises per bodypart
Now I'm doing

Quads / calves / Hams
Chest / abs
Off
Back / Traps / Hams
Off
Biceps / Triceps
Off
Shoulders / Traps / calves
Off
 
delcapone said:
i used to do Push-pull Chest and tri's- back and bi's- delts.traps, calves, and work on a lagging bodypart that day- then legs,- know since 96 Thnx to Dorian Yates I do 1 body part a day and just Totally Trash that Muscle group, That could be 18 sets up to 34 sets, depending on my Energy level and if im on a t.n.e. regiment. If you haven't tried 1 B.P. a day give it a try for 3 mos. I think you would like the results.
Click to expand...

When you say one BP. Do you even give calves, hams, tri's, and bi's their own day?
 
You must log in or register to reply here.

Similar threads

Muscle Insider
The Best Full-Body Kettlebell Circuit Workout (And How to Customize It)
Replies
0
Views
54
Muscle Insider
Muscle Insider
Muscle Insider
The Ultimate 6 Day Workout Split for Building Muscle & Strength
Replies
0
Views
95
Muscle Insider
Muscle Insider
jimbosmith316
Couples Routine
Replies
0
Views
203
jimbosmith316
jimbosmith316
Muscle Insider
The Best Arm Exercises to Add to Your Workout Routine
Replies
0
Views
81
Muscle Insider
Muscle Insider
Muscle Insider
The Absolute Best 7-Day Workout Plan
Replies
0
Views
85
Muscle Insider
Muscle Insider
Back
Top