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What's your weight training split look like?

Starting next week:


Monday - Chest, Triceps
Tuesday - Delts, Abs*
Wednesday - Quads
Thursday - Off*
Friday - Back, Biceps, Forearms
Saturday - Abs
Sunday - Hams, Calves


All workouts are 30 minutes to 50 minutes tops. Never over an hour. :D

*As well I take martial combat classes(Krav Maga) on Tuesday and Thursday's. Was thinking about Saturday's as well but at 9:00 in the morning that's a little too early for me after a Friday night. :p
 
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Monday- Back
Tuesday- Chest
Wednesday- Leg
Thirsday- Shoulder
Friday- Cardio & Abs*
Saturday- start over with back etc etc


I do 100 crunches after I stretch every day and then I hit Abs hard on Cardio and leg day.

I uesed to do shoulder with back but I gave them their own days recently because I wanted to make sure I was getting them good...
 
Dando30 said:

I uesed to do shoulder with back but I gave them their own days recently because I wanted to make sure I was getting them good...
Click to expand...

Same here I used to do delts on chest day but split gave it it's own day as well. This is a whole new split for me as I was originally on the push, pull, leg day split and just 3 times a week.
 
Mon: Chest
Wed: Back/Bi's/Forearms
Fri: Chest/Tri's/Shoulders
Sat: Legs

A little unorthodox, but, I like to give my chest priority since it lags some, and I like this split for now. I like to change my split every 3 months or so.
 
Sun: Back/ rear delts
Mon: Quads/ calves
Tues: Chest/ traps
Wed: bis/tris
Thurs: hams/ calves
Fri: Shoulders
Sat off
 
Monday (Did this yesterday)

Free Standing Squats w/purple band tension 5X5
Power Stairs 5X2
Duck Walk for 25feet
Purple band pull throughs 2X10
Purple band round back gm's 2X10

Wednesday (Will probably do something like this)

Incline Bench 5X5
OHP/Push Press ?X?
maybe some oly lifts
Pull-ups (maybe)
AR

Friday (Did this last friday)

Good Mornings (work up to 3RM)
Sumo 2" bar Deadlifts (work up to 3RM)
Green Band GM's 20X2
Pull Throughs w/Green Band 20X2
Standing abs 20X2

Sunday

Strongman events, hopefully.

---

All for strength. :)

-sk
 
Day 1 - Chest/Tricep/Forarm/abs (key exercise: flat bench)
Day 2 - Shoulders/Legs (key exercises: Military Press and squat)
Day 3 - Back/Bicep/Forarms/Abs (Key exercises: weighted pullups, deadlifts)
 
Day 1 - Chest/Tricep/Forarm/abs (key exercise: flat bench)
Day 2 - Shoulders/Legs (key exercises: Military Press and squat)
Day 3 - Back/Bicep/Forarms/Abs (Key exercises: weighted pullups, deadlifts)
Day 4 - rest
 
Monday: Chest
Tuesday: Shoulders/Abs
Wednesday: Back
Thursday: Bicepts/Triceps/Abs
Friday: Legs
Saturday: Rest
Sunday: Rest

Peace :)
 
Started the 5x5 workout about 2 weeks ago.

Mon: Chest/Calves
Tues: Back/Shoulders
Wed: Off
Thurs: Bis/Tris
Fri: Legs/Calves/Abs
Sat: Off
Sun: Off
 
1 - chest/bi
2 - legs
3 - shoulders/tris
4 - back/traps

abs worked into days between those lifts, or in addition to those lifts.


*on a side note, notice how some of these workouts have guys doing chest one day and then shoulders the next? Am I wrong, or isn't that not enough rest before hitting the same muscle, meaning that you use your shoulders when doing chest? And how do you guys find time to do back and shoulders in one work out? or chest/tri/shoulders in one workout? that would take me like 2 hours.
 
just started a 9wk total body program from a Flex mag article, it consists of

mon-lower back,thighs,calves,chest
tues-back,biceps,abs
wed-off
thur-lower back,hamstrings,delts,traps
fri-biceps,triceps,abs
sat-off
sun-off

prior to each workout i do 10min cardio and complete warm up sets of 20 light reps before the first main set
 
5x5

Mon - Legs
Tues - Chest / Rotator cuff / Abs
Wed - Off
Thurs - Shoulders / Back / Grip
Fri - Bi / Tri
 
interesting to see a lot of guys doing 5x5 or other full body routines. Must be working for some guys. I tried to start an HST program a while back, but I got to impatient and went back to a traditional lifting routine. You guys on 5x5, are you "on", and if not, do you lift the same when you are juicing?
 
Originally posted by babbabuee
*on a side note, notice how some of these workouts have guys doing chest one day and then shoulders the next? Am I wrong, or isn't that not enough rest before hitting the same muscle, meaning that you use your shoulders when doing chest? And how do you guys find time to do back and shoulders in one work out? or chest/tri/shoulders in one workout? that would take me like 2 hours.
Click to expand...

I superset the back and shoulders, and usually end up taking about 15 more min to do my routine.

I have had no problems as of yet working out my shoulders after a chest day. My chest is sore, but this has never taken away from my shoulder or back workout.
 
babbabue-
i am currently 'on', and plan on keeping with the 5x5 after i come off. The problem i ran into has been starting too low with some of my weights. Added that it has been a week since i started my cycle, my weights have jumped noticeably, and i had to add more than 5lbs this week for the 5x5 to feel anything. I tried to limit how much i added, and decided to just go heavier with the remaining exercises for each body part.
 
Day 1: Arms/Calves
Day 2: Legs
Day 3: Chest
Day 4: Back/Calves
Day 5: Shoulders
Day 6: Rest
Repeat
 
mon-chest/shoulders/tris/back
wed-legs/bis/forearms
fri-same as mon
mon-same as wed

and so on. Its DC and I used it on cycle and have continued it off cycle with solid gains as well.
 
babbabuee said:
interesting to see a lot of guys doing 5x5 or other full body routines. Must be working for some guys. I tried to start an HST program a while back, but I got to impatient and went back to a traditional lifting routine. You guys on 5x5, are you "on", and if not, do you lift the same when you are juicing?
Click to expand...

5x5 isnt full body, I do a 4 day split. I have done DC (each body part 3 time in two weeks) with great results and all natural.
 
I like this thread. It's nice to see the varying training splits for all you guys. Definitely something I could stand to learn from.
 
Mon-bench

Wed-deadlift

Sat-squat

tri's if i feel i need it on bench day,maybe some hams on dl day,maybe military press if i'm not torched already, calves 3 days a week.
 
No offense but these workouts seem like a joke to me...supersetting back and shoulders, you can't possibly train these muscles effectively that way. Here is the ultimate juice split.
And by the way I am in the Gym for at least two hours everyday. This is by no means overdoing it because pros spend hours a day in the gym sometimes up to 5.

Mon- Chest / abs
Tues- back / calves
Wed- rest
Thurs- bis / tris / abs
Fri- Shoulders / traps / forearms
Sat- Legs / abs / whatever needs work ie. bis / tris
Sun- Rest or forearms / abs / calves (depending on how intense you are.

cardio three times a week for 30 to 45 min. Two hours of gym time doesnt count cardio. * you can switch arm day with shoulder day if your shoulders feel weak from tris. GOOD LUCK ALL!:)
 
Strong, VERY similair to mine, WE KICK ASS!!! It's only logical

I didnt add calves or forearms, those fall in wherever I feel like it, but usually twice a week on the calves, I used to only do Chest by itself and Back by itself, but since I started this cycle and want my arms to blow up I work them twice as well, and I have more than enough recvery time in there for it to work....PEACE
 
BigSon you are the man. I think it is impossible to train hard while doing two major muscle groups at a time. Chest / back / bis on the same day is just bullshit and plain stupidity. If you want a full body workout everyday, call Chuck Norris and order the TOTAL GYM!
 
bigsonrising said:
Strong, YES, YES I am, lol, but you are too
Click to expand...

Reminds me a little of that guy who used to use 2 usernames to agree w/ himself, and making an ass out of himself.
 
Him1 said:


Reminds me a little of that guy who used to use 2 usernames to agree w/ himself, and making an ass out of himself.
Click to expand...

Is it that hard to believe that 2 people can agree, run the IP's, I guarantee that mine's a .mil considering I'm in Kuwait, and I have no idea where Strong's from, but I'm guessin NY...
 
strongisland631, bigsonrising, i run a very similar split to yours...

Mon - Chest/Abs
Tue - Back/Calves
Wed - Off
Thurs - Tris/Bis/Forearms(not always)
Fri - Shoulders/Traps
Sat - Quads/Hams/Calves
Sun - Off

I only train abs once a week, and don't do any cardio. Two hours is a little too much for me though, i try to keep my workouts around an hour, and seem to get better results that way then going for longer than that...
 
Last edited:
Workout 1 - Back

Bent over rows( underhand grip - Yates style ) x 5 sets
Chin ups or lat-pull downs x 4 sets
Barbell shrugs x 3 sets
Biceps x 8 or 10 sets various exercises

Workout 2 - Chest

Incline barbell bench x 4 sets - can't flat bench right now(shoulder)
Dumbell flat bench x 4 sets
An isolation movement( cable flys, pec deck, whatever )
Triceps x 8 or 10 sets various movements

Workout 3 - Legs
Squat x 3 sets
Sumo deadlift x 3 sets
Leg press or box squat x 3 or 4 sets
Hams x 3 or 4 sets - Glute ham raises, leg curls, stiff leg dead

Workout 4 - Shoulders
Military press x 4 sets
Power cleans x 4 sets
Lateral raises x 3 sets
8 sets of arms( bi's maybe tri's - maybe bi's and tri's )
 
strongisland631 said:
No offense but these workouts seem like a joke to me...supersetting back and shoulders, you can't possibly train these muscles effectively that way. Here is the ultimate juice split.
And by the way I am in the Gym for at least two hours everyday. This is by no means overdoing it because pros spend hours a day in the gym sometimes up to 5.

Mon- Chest / abs
Tues- back / calves
Wed- rest
Thurs- bis / tris / abs
Fri- Shoulders / traps / forearms
Sat- Legs / abs / whatever needs work ie. bis / tris
Sun- Rest or forearms / abs / calves (depending on how intense you are.

cardio three times a week for 30 to 45 min. Two hours of gym time doesnt count cardio. * you can switch arm day with shoulder day if your shoulders feel weak from tris. GOOD LUCK ALL!:)
Click to expand...

Ive been using this routine for over a year now execept arm day and shoulder day are switched. My training partner and I have been growing like weeds from it.
 
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