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Post your Workout Split
- Thread starter OMEGA
- Start date
my new one is perfect
I am actually cutting without cardio
I have never done that before
Mine:
Day 1- Chest, Delts, Tris
Day 2- Legs, Abs
Day 3- OFF
Day 4- Back, Bis Traps
Day 5- OFF
I do a full 15 minute jog before each workout so that is about 1.5 miles
I am tryingto get cut without cardio just to prove I can
my diet is high protein, Medium fat, and carbs average 120 grams per day
when I go to the gym I do lots of sets and reps using heavy weight and medium wieght I go by feel but one way or another I make sure to completely Blitz EVERY GROUP.
I am actually cutting without cardio
I have never done that before
Mine:
Day 1- Chest, Delts, Tris
Day 2- Legs, Abs
Day 3- OFF
Day 4- Back, Bis Traps
Day 5- OFF
I do a full 15 minute jog before each workout so that is about 1.5 miles
I am tryingto get cut without cardio just to prove I can
my diet is high protein, Medium fat, and carbs average 120 grams per day
when I go to the gym I do lots of sets and reps using heavy weight and medium wieght I go by feel but one way or another I make sure to completely Blitz EVERY GROUP.
Last edited:
awittyusername
New member
Shouldn't this be a poll?
Mikus
New member
monday - 5x5 twinkie curl followed by a drop set of 3x3 chocolate chip cookie press
Wednesday i do 3x10 pie hang cleans followed by 3x12 tv remote deadlift
Friday 5x5 cupcake press then 3x10 lying pizza kickback
so far, this routine is working great...i'm up about 12 pounds in 3 weeks...
Wednesday i do 3x10 pie hang cleans followed by 3x12 tv remote deadlift
Friday 5x5 cupcake press then 3x10 lying pizza kickback
so far, this routine is working great...i'm up about 12 pounds in 3 weeks...
StickFigure
New member
Sat-Chest/Back
Sun-Legs
Mon-Shoulders/Traps
Tue-Bis/Tris
Cardio in the evenings
Tan EOD
Sun-Legs
Mon-Shoulders/Traps
Tue-Bis/Tris
Cardio in the evenings
Tan EOD
StickFigure
New member
bdog527 said:
This is an open chat forum, it appears you're on the wrong board.
Day 1: Chest/bi's/tri's
Day 2: Quad/Hams/Calves
Day 3: Cardio/Abs
Day 4: Back/Delts
Day 5: Cardio/Abs
Day 6: Repeat Day 1
Day 7: Repeat Day 2......
No rest for the wicked!!!!!!
p.s......If I don't feel like I'll get a good workout, I won't go. But I'm on nearly a gram of Test a week and recovery is superb!
Day 2: Quad/Hams/Calves
Day 3: Cardio/Abs
Day 4: Back/Delts
Day 5: Cardio/Abs
Day 6: Repeat Day 1
Day 7: Repeat Day 2......
No rest for the wicked!!!!!!
p.s......If I don't feel like I'll get a good workout, I won't go. But I'm on nearly a gram of Test a week and recovery is superb!
chefbone said:Day 1: Chest/bi's/tri's
Day 2: Quad/Hams/Calves
Day 3: Cardio/Abs
Day 4: Back/Delts
Day 5: Cardio/Abs
Day 6: Repeat Day 1
Day 7: Repeat Day 2......
No rest for the wicked!!!!!!
p.s......If I don't feel like I'll get a good workout, I won't go. But I'm on nearly a gram of Test a week and recovery is superb!
WOW!
you live hard bro
StickFigure
New member
OMEGA said:
Four days of hard thrashing and three days of recovery has given me the best results of any split I've done so far.
StickFigure
New member
OMEGA said:
I still make sure I periodise though. I switch things up every 4-6 weeks.
IvanOffelitch
Well-known member
Monday: Chest and abs
Tuesday: Shoulders and tri's
Wednesday: Back & Bi's
Thursday: Legs
Fri-Sun: Off, or light cardio
Tuesday: Shoulders and tri's
Wednesday: Back & Bi's
Thursday: Legs
Fri-Sun: Off, or light cardio
MrMuscle
New member
Im doing DC training now, and i have the regular 2 split
Monday - Chest/shoulder/triceps/back
Tuesday - Cardio
Wednesday - Forearms/biceps/legs
Thursday - Cardio
Friday - Chest/shoulder/triceps/back
Saturday - Off
Sunday - Off
Monday - Forearms/biceps/legs
Tuesday - Cardio
Wednesday - Chest/shoulder/triceps/back
Thursday - Cardio
Friday - Forearms/biceps/legs
Saturday - Off
Sunday - Off
Monday - Chest/shoulder/triceps/back
Tuesday - Cardio
Wednesday - Forearms/biceps/legs
Thursday - Cardio
Friday - Chest/shoulder/triceps/back
Saturday - Off
Sunday - Off
Monday - Forearms/biceps/legs
Tuesday - Cardio
Wednesday - Chest/shoulder/triceps/back
Thursday - Cardio
Friday - Forearms/biceps/legs
Saturday - Off
Sunday - Off
StickFigure
New member
SublimeZM said:
I micro periodise with sets/reps/and exercises but switch up my splits every 4-6 weeks.
Island Son
New member
madcow2's version of the starr 5x5, read the training board.
N
nutsnack
Guest
Mon - Back
Tues - Chest
Wed - Bi's/ Tri's/ Forearms
Thurs - Legs
Friday - Shoulders
Bike - Mon, Wed, Sat
Tues - Chest
Wed - Bi's/ Tri's/ Forearms
Thurs - Legs
Friday - Shoulders
Bike - Mon, Wed, Sat
GoldenDelicious
New member
monday: chest tris
tuesday: back bis
wednesday: shoulders abs
thursday: legs
friday: chest tris
saturday: back bis
plus cardio 3ish times a week after the workout. last night was a 50 minute run. other times its HIIT with my heart rate at the theoretic max for someone my age. you know, all that 'carry over lipolysis thing) every week i switch around chest tri day and back bi day (ie one week its chest tris first, the next its the other way around) and i use different moves on different days (eg deadlifts on one day, then predominantly pullup moves the next)
ive lasted about 3 months doing the 6x a week thing. before that it was 4-5. dont get me wrong, i used to miss a day maybe once a week, but that hasnt happened in...6 weeks?
still fat, too
and tired
tuesday: back bis
wednesday: shoulders abs
thursday: legs
friday: chest tris
saturday: back bis
plus cardio 3ish times a week after the workout. last night was a 50 minute run. other times its HIIT with my heart rate at the theoretic max for someone my age. you know, all that 'carry over lipolysis thing) every week i switch around chest tri day and back bi day (ie one week its chest tris first, the next its the other way around) and i use different moves on different days (eg deadlifts on one day, then predominantly pullup moves the next)
ive lasted about 3 months doing the 6x a week thing. before that it was 4-5. dont get me wrong, i used to miss a day maybe once a week, but that hasnt happened in...6 weeks?
still fat, too
and tired 
squatpuke
New member
I don't have a strict monday=this or Wed=that...
I always do push/pull and I usually take a day off after 2 days on...
I almost always do 45 min of cardio before....30 on elipical, 10-15 min jog on tread.
As usual, leg days are the toughest...
Chest/Tri
Back/bi
Legs (quad/hams)
Shoulders/Calves
Do abs almost everyday...
I always do push/pull and I usually take a day off after 2 days on...
I almost always do 45 min of cardio before....30 on elipical, 10-15 min jog on tread.
As usual, leg days are the toughest...
Chest/Tri
Back/bi
Legs (quad/hams)
Shoulders/Calves
Do abs almost everyday...
c-sharp minor
Well-known member
Mon~Legs
Wed~Chest, shoulders and tri's
Fri~Back and bi's
I don't do cardio or abs.
Wed~Chest, shoulders and tri's
Fri~Back and bi's
I don't do cardio or abs.
shamrock11
New member
mon: Legs
Tues: Chest
Wed: Back
Thur: OFF
Fri: Shoulders
Sat: Arms (thanks Radar great workout.)
Sun: Off
Tues: Chest
Wed: Back
Thur: OFF
Fri: Shoulders
Sat: Arms (thanks Radar great workout.)
Sun: Off
Only once per week for each bodypart. No more than 2 sets per exercise, high intensity, varied rep range with heavy and moderately heavy weight. Jog 1 1/2 miles twice a week. Need to increase the jogging a little. Pound heavy bag once or twice per week using hand weights at first to increase power and speed. I can kill you with one punch. That's the idea.
