What workout do you feel is BEAST

[IamaFish]

Hi Team - Basically next week is the end of my 6 week training program, I have gained a fair amount of strength in the past 13 weeks(the time I have been lifting) and am hoping to hit my goals next saturday - 1RM in Bench, Deadlift & Squat. Number of pushups/wide arms etc.

the past 5 weeks I have been doing a 4 day split which consists of;

Monday - Chest & Tri's

Tuesday - Back & Bi's

Wednesday - Legs or Shoulders

Friday - What ever i didn't do Wednesday

Currently sitting at 83.5kgs @ 175cm tall(fairly fat TBH)

So i need some suggestions on another 4 day split or training style!

Thanks!

[IamaFish]

Have been thinking about doing the following;

Monday - Chest & Bis

Tuesday - Shoulders

Wednesday - Touch=/

Thursday - Touch=/

Friday - Back & Tris

Saturday - Legs

Sunday off.

Rep range would be either 10 or 12 considering im coming of 13 weeks of 8.

would appreciate any flaws you see in the above.

[HarryB]

Have been thinking about doing the following;

Monday - Chest & Bis

Tuesday - Shoulders

Wednesday - Touch=/

Thursday - Touch=/

Friday - Back & Tris

Saturday - Legs

Sunday off.

Rep range would be either 10 or 12 considering im coming of 13 weeks of 8.

would appreciate any flaws you see in the above.

I would do mon chest, tri or abs..

tues back, calves

fri shoulders bis

sat legs

Just so that you have a bit of a break between pressing days ie- chest and shoulders and a bit of a break for your lower back in between back and legs.

[IamaFish]

Have been thinking about doing the following;

Monday - Chest & Bis

Tuesday - Shoulders

Wednesday - Touch=/

Thursday - Touch=/

Friday - Back & Tris

Saturday - Legs

Sunday off.

Rep range would be either 10 or 12 considering im coming of 13 weeks of 8.

would appreciate any flaws you see in the above.

I would do mon chest, tri or abs..

tues back, calves

fri shoulders bis

sat legs

Just so that you have a bit of a break between pressing days ie- chest and shoulders and a bit of a break for your lower back in between back and legs.

Mhmm I see where your coming from and it sounds logical!

Monday = Chest & Tri's

Tuesday = Back & calves

Friday = Shoulders & arms(tricep & Bicep)

Saturday = Legs

Im thinking the above looks pretty good and would fit nicely into my day!

Only thing that I would struggle on would be Tuesday. Back is probably my most lagging BP. I think i would struggle performing Back to back exercises \:D/ and if i did I could probably only think of 4 to 5 exercises to complete?

(Deadlift, seated row, lateral pull downs & barbell row? Would that be enough?)

[Phedder]

Considering you're still quite new to lifting, a simple upper and lower split could work quite well.

Mon- Upper 1

Tues- Lower 1

Wed-Touch

Thur-Touch

Fri-Upper 2

Sat - Lower 2

Each upper session have 1 main chest movement, 1 main shoulder movement and 1 main back movement. Then could either add more chest, shoulder, back (recommended) or do bis and tris.

Each lower session have 1 quad dominant, 1 ham dominant, 1 equal split, and calves if you need/want to work them.

And choose different exercises for upper 1 than upper 2, same with lowers. Eg Barbell Bench one day, and Incline DB the next. Squats one day, Leg press the next.

[HarryB]

That's more than enough if you hit them with some intensity. I mean 4 or 5 exercises for back, 3-4 sets each... thats minimum 12 sets maximum 20 sets.. that's a lot for back!

[IamaFish]

Considering you're still quite new to lifting, a simple upper and lower split could work quite well.

Mon- Upper 1

Tues- Lower 1

Wed-Touch

Thur-Touch

Fri-Upper 2

Sat - Lower 2

Each upper session have 1 main chest movement, 1 main shoulder movement and 1 main back movement. Then could either add more chest, shoulder, back (recommended) or do bis and tris.

Each lower session have 1 quad dominant, 1 ham dominant, 1 equal split, and calves if you need/want to work them.

And choose different exercises for upper 1 than upper 2, same with lowers. Eg Barbell Bench one day, and Incline DB the next. Squats one day, Leg press the next.

Have thought alot about this also! In all honesty it would make me feel that I aint working as hard as I should be. I like to push every Muscle group to failure as many times as I can, this with minimal rests normally gives me a great pump and awesome feeling when i leave the gym=P cheesy I know.. but its what makes me go back!

That's more than enough if you hit them with some intensity. I mean 4 or 5 exercises for back, 3-4 sets each... thats minimum 12 sets maximum 20 sets.. that's a lot for back!

Think I may have found a good template to work off faster than normal, Thanks!

[Phedder]

Have thought alot about this also! In all honesty it would make me feel that I aint working as hard as I should be. I like to push every Muscle group to failure as many times as I can

How hard you work determines... well how hard you work haha. The split doesn't control that. You'd be hitting each muscle group twice a week instead of once a week, as beginner you're able to recover quicker as you simply can't do enough damage to require a whole weeks recovery for that muscle group.

But...

this with minimal rests normally gives me a great pump and awesome feeling when i leave the gym=P cheesy I know.. but its what makes me go back!

This is by far the most important aspect. If you think you'd enjoy training that way more, and be more excited and amped for each session then you're likely to truly give it your all. That's what is going to get you results in the long run as you're staying consistent and motivated. The last 2 weeks I've found that very true for myself after changing my training style to something I really enjoy. I'm sure there's other methods that could get me results quicker, but if I'm not amped for the session then it probably won't get me far before I become bored.

I guess my point is this; There's so many different ways to achieve your goals, choose the one you enjoy the most and you'll reach your destination while enjoying the journey /Cheese factor

[Hitro]

Been thinking about this a bit this week myself.

Thinking of going

Day 1 - Chest and Tri

Day 2 - Legs

Day 3 - off

Day 4 - Back and Bi

Day 5 - off

Repeat

Trouble was where to fit shoulders....do they need a seperate day or can I just fit them in on legs day.

Current working is similar to what Phedder mentioned with an upper/lower split performed twice each week with different exercises performed on each of the upper (and of course lower) days. Also do 1 day of 100% cardio and have 2 days off. Has worked well.

[HarryB]

Been thinking about this a bit this week myself.

Thinking of going

Day 1 - Chest and Tri + overhead press

Day 2 - Legs

Day 3 - off

Day 4 - Back and Bi + rear delt exercise and upright row

Day 5 - off

Repeat

Trouble was where to fit shoulders....do they need a seperate day or can I just fit them in on legs day.

Current working is similar to what Phedder mentioned with an upper/lower split performed twice each week with different exercises performed on each of the upper (and of course lower) days. Also do 1 day of 100% cardio and have 2 days off. Has worked well.

That way you are working your shoulder pressing on a pressing day and your rear delt and traps medial delts on a pulling day. Just my 2c

[IamaFish]

I guess my point is this; There's so many different ways to achieve your goals, choose the one you enjoy the most and you'll reach your destination while enjoying the journey /Cheese factor

Repped - Untill I hit some hardcore Motivation and decide to give it over 7000%

[pyro]

I would do mon chest, tri or abs..

tues back, calves

fri shoulders bis

sat legs

Just so that you have a bit of a break between pressing days ie- chest and shoulders and a bit of a break for your lower back in between back and legs.

Basically my exact routine atm

Day 1 Chest/Tri's

Day 2 Back

Day 3 rest

Day 4 Bi's/Shoulders

Day 5 Legs

Day 6 rest

Then start over

Seems to be working well for me with decent rest periods for each muscle group before hitting it again. Did have back on day 1, but found my arms will still slightly recovering and lost strength on pull ups.

[muscle99]

What I do when building...

Monday - back, triceps

Tuesday- legs

Thursday- abs, chest, biceps

Friday - delts, traps

this has worked for me for ages.

[khalin4441]

Monday - Bicep and triceps

Tuesday- back

Thursday- chest, abs

Friday - shoulders

[Chocdee]

Monday - Bicep and triceps

Tuesday- back

Thursday- chest, abs

Friday - shoulders

no pins?