Post Your Training Split

[cnelson09]

What Does Your Training Split Look Like.... Post It Here!!!

Monday - Arms
Tuesday Cardio & Abs
Wednesday - Back & Legs
Thursday - Chest & Shoulders
Friday - Cardio & Abs
Saturday - Off
Sunday - Cardio & Abs

[O-Train]

Monday - Chest, Shoulders, Triceps, Back
Tuesday - Off
Wednesday - Biceps, Forearms, Calfs, Hamstrings, Quads
Thursday - Off
Friday - Chest, Shoulders, Triceps, Back
Sat/Sun - Off
Monday - Biceps, Forearms, Calfs, Hamstrings, Quads

[maximus14]

full body sun tues thursday

Bench press (variations ie incline flat decline)
rows
overhead press
deadlifts
leg press or squats
dips+skullcrushers
chinups

[bigtavi8]

Mon- Chest/calves
Tues- Biceps and Triceps (forearms)
Wens-Back
Thurs- Shoulders
Friday- Quads, Hams, calves
Saturday-cardio + abs
Sunday- Off Rest

[C-money]

Day 1: back/traps
Day 2: quads/calves
day 3: rest(cardio)
Day 4: chest/bis
Day 5: Hams/abs
Day 6: delts/tris
Day 7 calves/abs/cardio

[clutch]

What's going on with all your weird splits?

Monday - Legs (Quads/hams and calves)
Tuesday - Chest / abs
Wednesday - Off
Thursday - Back / abs
Friday - Off
Saturday - Shoulders / Biceps / Triceps

[kawikaratekid]

Monday - Chest, Shoulders, Triceps, Back
Tuesday - Off
Wednesday - Biceps, Forearms, Calfs, Hamstrings, Quads
Thursday - Off
Friday - Chest, Shoulders, Triceps, Back
Sat/Sun - Off
Monday - Biceps, Forearms, Calfs, Hamstrings, Quads

I think I may have to give this a try. Do you do this split when you're off also?

[LIVEHARD]

chest
back
off
legs
delts
arms
off

or

chest-tri
back-bi
off
legs quads only
shoulders hams

note calfs and abbs i train 2 days a week each

[O-Train]

I think I may have to give this a try. Do you do this split when you're off also?

I'm never on, so yes, I do. It's the basic 3x/week Dog Crapp split. Works well with low volume, wouldn't recommend it with a high volume routine.

[devo09]

1-chest/back power
2-shoulders/arms power
3-lower body power
4-off
5-chest/back hypertrophy
6-shoulders/arms hypertrophy
7-lower body hypertrophy
8-off

power workouts: first exercise 4-6 reps, 2nd exercise 6-8
hypertrophy workouts: first exercise 8-10, 2nd exercise 10-12, 3rd exercise 12-15 reps

[JonnyO]

I just started a Push/Pull style program thats a 3 day split:

Day 1 Push: Chest/Front and side delts/triceps.

Day 2 Pull: Back/Traps/Rear delts/Biceps/Forearms.

Day 3: Quads/Hamstrings/Calves.

I will go as often as I feel, could be 3 on 1 off, 2 on 1off, 5 or 6 on 2 off....I just go by how I feel.

[O-Train]

1-chest/back power
2-shoulders/arms power
3-lower body power
4-off
5-chest/back hypertrophy
6-shoulders/arms hypertrophy
7-lower body hypertrophy
8-off

power workouts: first exercise 4-6 reps, 2nd exercise 6-8
hypertrophy workouts: first exercise 8-10, 2nd exercise 10-12, 3rd exercise 12-15 reps

Power is based on speed. Hypertrophy is not directly related to rep range. Your workouts are focused on either muscular strength or muscular endurance. Lower rep range: emphasis on muscular strength, higher rep range: emphasis on muscular endurance.

[devo09]

Power is based on speed. Hypertrophy is not directly related to rep range. Your workouts are focused on either muscular strength or muscular endurance. Lower rep range: emphasis on muscular strength, higher rep range: emphasis on muscular endurance.

Power is force/time. Maybe you would prefer I label my "power" workouts as "tension" workouts?
And how is hypertrophy not related to rep range? Hypertrophy (more than anything) is related to TUT. And more reps=higher TUT (assuming lifting cadence remains the same)

Lifting in a lower rep range with a higher intensity (intensity=%1RM) does result in more tension on the targeted muscle AND it results in neurological adaptations (myofibrillar hypertrophy) and THUS can lift more weight on your hypertrophy day (BOOM more muscular overload) and boom more sarcoplasmic hypertrophy (increased intramuscular fluid and glycogen storage)

Muscular endurance? 12-15 rep range is still going to have more hypertrophic benefits than endurance benefits

[tex]

standing overhead barbell press day (self explanatory)

deadlift day (deadlift or rack pull or good mornings..pick only 1)

bench press day (bench press or pin press)

squat day (box squats)

when I am on cycle i do 2 assistance exercises.....not on cycle so I just do the basics and I do 5 reps......I will be switching to the conjugate method this winter.....

[rubarb]

Split is like this now:

Day 1 -- chest, Delts rear front & side & triceps

Day 2 -- Off

Day 3 -- Legs ( work out will be mostly quads then 1 exercise 3 sets for ham. Following week will be concentrating mostly on Hams and then quads)

Day 4 -- traps and calfs

Day 5 -- off

day 6 -- Back and Biceps

Day 7 -- off..

And then the training cycle it starts all over again

[C-money]

I just started a Push/Pull style program thats a 3 day split:

Day 1 Push: Chest/Front and side delts/triceps.

Day 2 Pull: Back/Traps/Rear delts/Biceps/Forearms.

Day 3: Quads/Hamstrings/Calves.

I will go as often as I feel, could be 3 on 1 off, 2 on 1off, 5 or 6 on 2 off....I just go by how I feel.

I did this same split a few years back.. i loved it! Ill probably do it in the fall when its time to lift the big weights:bch

[Andre]

M chest
T arms
W shoulders
T legs
F back
S off
S off

[gsxr750]

^ Same. I change Monday sometimes to lagging parts as I have all the extra energy from my carb up meal on Sunday night.

[Ritch]

My new love:

Monday: back width, shoulders, abs, lower back
Tuesday: legs, calves
wednesday: off
Thursday: chest, back thickness, abs
Friday: arms, abs, lower back
weekends are off.

[LIVEHARD]

Banana spit !!!!!!!!!!:a+

[Ritch]

^^^ Ha ha ha!

[Dragon1911]

Chest
Back
Delts and Traps
Off
Legs
Arms
Off

Abs every other day

[bigNick]

Tri-Phase Training by the Scivation Team . One hell of a workout .

[devo09]

Tri-Phase Training by the Scivation Team . One hell of a workout .

it's an OK program. But I think it would be better having the "strength" phase before the volume phase.
This way you could gain strength from the "strength" phase and then you would benefit more from the volume phase because your able to handle more weight.

[O-Train]

Power is force/time. Maybe you would prefer I label my "power" workouts as "tension" workouts?
And how is hypertrophy not related to rep range? Hypertrophy (more than anything) is related to TUT. And more reps=higher TUT (assuming lifting cadence remains the same)

Lifting in a lower rep range with a higher intensity (intensity=%1RM) does result in more tension on the targeted muscle AND it results in neurological adaptations (myofibrillar hypertrophy) and THUS can lift more weight on your hypertrophy day (BOOM more muscular overload) and boom more sarcoplasmic hypertrophy (increased intramuscular fluid and glycogen storage)

Muscular endurance? 12-15 rep range is still going to have more hypertrophic benefits than endurance benefits

BOOM? Really? You're trying to convince me with one giant rambling sentance that you know what you're talking about? I think for starters you don't understand hypertrophy. It's ok, most people don't.

Power, like you said, has a time component. Therefore rep speed is important. You mentioned the rep range, which has nothing to do with power. Obviously nothing can be labeled specifically as muscular strength/endurance. My point was those labels would be far more appropriate. Hypertrophy is not dependent on rep range. If time under tension was directly related to hypertrophy than doing 1000's of reps with minimal weight would induce hypertrophy...which it doesn't.

So...what causes hypertrophy... The answer is very very simple.

[Ritch]

^^^ If the answer is so very simple why don`t you simply explain it for him, snarf, snarf...

[kidmode]

Monday - Back
Tuesday - Chest
Wednesday - Off
Thursday - Legs
Friday - Arms and Shoulders

HIIT on Tuesdays and Fridays.

[phatkid77]

biting my tongue!@!!!

anyway, im debating between

the bill star 5 x 5
a regular mon/wed/fri
a total body mon/wed/fri
or going back to MON/TUE/THUR/FRI (life, er wife permitting)

phats