Workout frequency/split

[Polo]

Just interested to see what everyone's workout frequency and splits look like and if anyone follows the full body 3x weekly method

Post your current split and routine frequency and why you have chosen this .

My current split Monday goes chest/shoulders/tris

Tuesday Legs/abs

Wednesday rest

Thursday back and bis

Friday rest

Saturday chest/shoulders/tris

Sunday rest

Then I start the second week with back/bis

Tuesday legs/abs

Wednesday rest

Thursday chest/shoulder/tris

Friday rest

Saturday back and bis

Sunday rest

Then I go back to week one. The reason why I do this is so that I can isolate my upper body and hit it harder than normal alternating upper body days so that I can hit upperbody twice within 9 days giving more rest time.

I'm not asking to critique my split because everyone has different genes/healing times/taking different gear all I'm after is your split and why you use it

[Spacebound]

3x full body weekly method checking in, would do upper/lower if i had more time.

 

I find it pretty enjoyable as i get more frequency doing the things i like, such as benching every day. 

[Polo]

3x full body weekly method checking in, would do upper/lower if i had more time.

I find it pretty enjoyable as i get more frequency doing the things i like, such as benching every day.

Great way to up your lifts to, you putting on more size?. I normally play tennis on 1 of my rest days and I find that as well as 1 leg day a week does great for my legs

[maccaz]

Bench squat monday

Deadlift wednesday

Bench squat friday

Accessory on weekend if i have time

[Spacebound]

Great way to up your lifts to, you putting on more size?. I normally play tennis on 1 of my rest days and I find that as well as 1 leg day a week does great for my legs

 

I have previously, but for me putting on size is more dependent on diet, this i true with any program really, so long as you dont train like a pussy, especially/atleast for beginners like me. 

 

Aslong as you making them gains

[Pseudonym]

I'm on a 4-day split, as per the 5/3/1 programme:

 

Military press - shoulders (and maybe abs)

Deadlifts - back (and maybe biceps)

Bench - chest (and maybe triceps)

Squats - legs

 

Actual days vary according to my week, but I generally try to get a rest day in the middle. Seems to be working nicely.

[Polo]

I'm on a 4-day split, as per the 5/3/1 programme:

Military press - shoulders (and maybe abs)

Deadlifts - back (and maybe biceps)

Bench - chest (and maybe triceps)

Squats - legs

Actual days vary according to my week, but I generally try to get a rest day in the middle. Seems to be working nicely.

No rest in between chest/shoulder/back and bis day? Every day you'll be using a lot of secondary muscles that you trained the day before??

If it's effective though like you said why stop. Diets the key to growth though no matter how the split looks. I read a study on the 3x method and a split similar to this and and in 3 months intermediate lifters using a method similar to yours gained 5lbs of muscle where as the guys doing the 3x method gained 9lbs which is weird because doing a full body method you wouldn't be isolating that much to get a decent burn yet healing process would be much shorter and frequency was much more frequent. I'm going to test this theory using my above split for the next 3 months while during bulk then swap over to the 3x method and see for for myself. Will log the process

[Gator]

I only train 3 x a week these days - fits into my lifestyle better. I would like to do 4 but every time I try to up it to this level other commitments knock it back down to 3 and I get demoralised if I don't/can't stick with the goal. So I have learnt that I can do the 3 x a week without any issues and because I can constantly achieve this it is better for me long term.

 

Training days very from week to week depending on family/shift work commitments:

 

Day 1. Chest/Bi's

Day 2. Legs/Shoulders

Day 3. Back/Tri's

 

Abs - when I can but to be honest often neglected.

[Pseudonym]

No rest in between chest/shoulder/back and bis day? Every day you'll be using a lot of secondary muscles that you trained the day before??

Er, I'm not following you. Here's how I generally try to split it...

 

Military press - shoulders (and maybe abs)

Deadlifts - back (and maybe biceps)

- rest day -

Bench - chest (and maybe triceps)

Squats - legs

- rest day -

- rest day -

 

So the only time I'm using a secondary muscle that I trained the day before would be shoulders being hit again (sort of) on back day. But most of my shoulder workout is focused on front/medial delts, so it's not a huge issue.

 

The only niggle I have is a tight front delt that's struggling to recover between being hit on shoulders and chest day - and that's despite spacing the days apart.

 

Definitely log your progress on the 5/3/1 v 3x methods, Polo. I'll be keen to see the results.

[Polo]

Er, I'm not following you. Here's how I generally try to split it...

Military press - shoulders (and maybe abs)

Deadlifts - back (and maybe biceps)

- rest day -

Bench - chest (and maybe triceps)

Squats - legs

- rest day -

- rest day -

So the only time I'm using a secondary muscle that I trained the day before would be shoulders being hit again (sort of) on back day. But most of my shoulder workout is focused on front/medial delts, so it's not a huge issue.

The only niggle I have is a tight front delt that's struggling to recover between being hit on shoulders and chest day - and that's despite spacing the days apart.

Definitely log your progress on the 5/3/1 v 3x methods, Polo. I'll be keen to see the results.

Ughh sorry I didn't read your last post properly. I understand the split your doing now lol.

[Katipo]

My workouts look like this:

 

Week 1:
Monday - Squat, bench press, barbell row

Wednesday - Squat, overhead press, deadlift

Friday - Squat, bench press, barbell row

 

Week 2:

Monday - Squat, overhead press, deadlift

Wednesday - Squat, bench press, barbell row

Friday - Squat, overhead press, deadlift

 

Then back to week 1 and repeat.

[maccaz]

My workouts look like this:

Week 1:

Monday - Squat, bench press, barbell row

Wednesday - Squat, overhead press, deadlift

Friday - Squat, bench press, barbell row

Week 2:

Monday - Squat, overhead press, deadlift

Wednesday - Squat, bench press, barbell row

Friday - Squat, overhead press, deadlift

Then back to week 1 and repeat.

I like this. You doing 5x5 on these ?

[Katipo]

I like this. You doing 5x5 on these ?

I started doing 5x5 but got to the point where i was burning out too much. Now I work up to one heavy set of 5

[Viking-strongman]

Mon. Squat, bench, deadlift 3x3 at 85-90% max then 3x12 generally half(or just over) of my 3x3

Same on weds and Friday. Tues and thurs I might throw in some shoulders or cardio/boxing

[Viking-strongman]

My workouts look like this:

Week 1:

Monday - Squat, bench press, barbell row

Wednesday - Squat, overhead press, deadlift

Friday - Squat, bench press, barbell row

Week 2:

Monday - Squat, overhead press, deadlift

Wednesday - Squat, bench press, barbell row

Friday - Squat, overhead press, deadlift

Then back to week 1 and repeat.

Awesome!