What's your bodypart split look like?

[Mike P.T.]

Right now I'm off cycle as many of you know. Hehehe I complain about it enough. My split doesn't change much if at all though when I'm on or when I'm off. I may just add more sets and intensity when on. List when you do cardio as well.

My current bodypart split - Slightly changed but basically the same thing.

Sunday - Legs
Wednesday - Back, Biceps, Forearms
Thursday - Abs (yes a whole day to abs and just once a week)
Saturday - Chest, Triceps, and Delts

- No cardio (may add some when I start my cycle)

Oh btw - mention whether or not you are dieting or bulking.

Right now I'm in dieting phase. Started 2 days ago and feel really good already. No excuse not to be 6-7% bf by summer.

 

[JG1]

Sunday: 1 hour morning cardio
Monday: Chest/Back/Abs, 30 minute cardio PW
Tuesday: 1 hour morning cardio
Wednesday: Shoulders/Arms, 30 minutes cardio PW
Thursday: 1 hour morning cardio
Friday: Legs/abs, 30 minutes cardio PW
Saturday: Off

Chest/Back are done in compound sets, so are Bi's/Tri's.

 

[manny78]

I dont have a specific fay of the week for each since my work schedule changes every month.

Day 1 - chest/delts

Day 2 - Back/arms

Day 3 - Legs/abs

 

[Lift Chief]

Monday: chest/tris/abs
Tues: off
Wed: back/bis
Thurs: off
Fri: shoulders/legs
Sat& Sun: off

And i don't do cardio

 

[mvmaxx]

Thur - Back
Fri - Chest/tri's
Sat - Legs
Sun - Shoulders/bi's
Mon - OFF
Tue - OFF
Wed - OFF

I used to do a 2on 1off split but I had to change due to a work schedule change. However I feel like I get more recovery time with 3 solid days off now.

 

[m0t03]

mon - back/ shoulders
tues - off
wed - bi/tri
thurs - off
fri - chest
sat - legs
sun - off

And cardio 5 out of the seven days

Mike

 

[goheavygo]

Same as manny..

Day 1 - chest/delts

Day 2 - Back/arms

Day 3 - Legs/abs

Day 4 - chest/delts

Day 5 - Back/arms

Day 6 - Legs/abs

30 minutes of treadmill 3 times a week.

 

[trial0r]

after doing 2 months of cornholio's 5x5 3 day a week routine, i started a 4 day a week that looks something like this:
mon - chest/bis
tues - legs/calves
wed - off
thur - delts/tris
fri - back/calves/forearms
sat/sun - off

i never do cardio but i can lose tons of fat by changing 1 or 2 of my daily meals. after doing this for a while ill go back to a 5 day per week then prolly back down to 3day 5x5 again for a while.

 

[WARBIRDWS6]

Day 1: chest/back
Day 2: bi's/tri's/delts
Day 3: quads/traps/forearms
Day 4-5: off
Day 6: start over.

and no i don't do calves or hams. calves are big and cut anyway from pulling thousand pound pallets at the walmart warehouse all night overnight for 8 years.

 

[gilly6993]

Sun: Chest/ Traps
Mon: Off
Tues: Quads/ Calves
Wed: Bis/ Tris
Thurs: Off
Fri: Hams/ Delts
Sat: Back/ Rear Delts/ Calves

 

[Spud]

Mon: Chest/Shoulders
Tues: 20-30min high intensity cardio
Wed: Bi's/Tri's, 10-15min light cardio
Thurs: 20-30min high intensity cardio
Fri: Back/Legs, 10-15min light cardio
Sat: Off
Sun: 20-30min high intensity cardio

 

[OAKBOX]

Mon: Chest
Tue: Back
Wed: Shoulders
Thurs: Arms
Fri: Legs
Sat: Off
Sun Off

Bulking now, so no cardio... When i do start cutting i'll add 30mins of cardio Tues-Fri and vary my intensity level day to day.

 

[FatChops]

I just switched my routine the week I finished my cycle. I snaged this routine from JC21.

day 1 back/trap/forearms/calves
day 2 quads/abductors/inductors/abs
day 3 biceps
day 4 chest/triceps/calves
day5 delts/hamstrings/abs
day 6 arms/calves
day 7 off

 

[champion]

I follow doggcraps training. moderate cardio (now) on off days currently bulking.....

 

[Texas Ranger]

Monday: Back/Biceps/Abs
Tuesday: Off
Wednesday: Chest/Shoulders/Triceps/Abs
Thursday: Off
Friday: Legs/Abs
Saturday: Off
Sunday: Off

No cardio!!

 

[Primal X]

Mon: off
Tues: Quads/Delts/Arms
Wed: off
Thur: off
Fri: Chest/Back/Hamstrings
Sat: off
Sun: off

I see a HUGE difference in body composition with added rest.

 

[azdave]

Mon: Chest
Tues: Back
Wed: Off
Thurs: Shoulders/Triceps
Fri: Legs/Biceps
Sat: Off
Sun: Off

 

[TPH]

Day One: Chest
Day Two: Back
Day Three: Shoulders
Day Four: Arms
Day Five: Legs.

I throw is a rest day whenever I need it, usually I hit the bodypart again by the 6th day. Sometimes I will train arms and legs together, if I missed a day. Occasionally I will do bis with back and tris with shoulders.

I keep the same schedule on and off cycle, but like Mike I add more sets/intensity when on.

TPH

 

[bunkka]

Due to my job, it's hard to keep a very strict weekly split in tact.

However... I try to do something like this:

Day 1: Chest, Shoulders (post 30 mins cardio)
Day 2: Back, Bis (post 30 mins cardio)
Day 3: REST
Day 4: Legs
Day 5: Traps, Abs, Rear Delts (other isolation muscle groups, if I feel they've not been targeted for a few weeks)

* Sometimes to shock my Bis and Shoulders (I will do the two days back-to-back)
Week Tne:
Day 1: Chest, Shoulders, Bis
Day 2: Back, Bis
Week Two:
Day 1: Chest, Shoulders
Day 2: Back, Bis, Shoulders

*** Generally have been resting Sat and Suns - though when cutting try to get in and do cardio on empty stomach these days

Sometimes to shock my bis and shoulders

 

[doublebicep]

I am new around here. Checked out other boards for a while but none has the quality information or number of postings per day this one has. I can read it 3 or 4 times a day. Some of the other don't have anything new for days.

Chest is a hard gainer for me so I work it 2x per weak. Mon is a normal routine in terms of weight and Friday I max out (heavy set > 4 reps) on flat bench or dumbbells. Good results so far.

Mon - chest/back/calves/abs

Tues - Shoulders/calves

Wed - biceps/triceps/calves

Thru - Legs/calves/abs

Fri - chest/back/calves/abs

Sat - cardio

Sun - off

Starting a cycle in 2 weeks. Thanks to everything I have learned around here, I expect it to be just sick. Thanks! I cannot imagine a better way to start 2003.

 

[diet4ever]

Month 1-4-7-10
Sun - cardio/fore-arms
Mon - back/bis/abs
Tue - chest/triceps
Wed - legs/fore-arms/abs
Thu - back/bis
Fri - delts/triceps/abs

Month 2-5-8-11
Sun - cardio/fore-arms
Mon - back/bis/abs
Tue - delts/triceps
Wed - legs/fore-arms/abs
Thu - chest/bis
Fri - delts/triceps/abs

Month 3-6-9-12
Sun - cardio/fore-arms
Mon - back/bis/abs
Tue - chest/triceps
Wed - legs/fore-arms/abs
Thu - delts/bis
Fri - chest/triceps/abs

Sat - off