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the best training split routine

trainlikeadog

By trainlikeadog
in Fitness & cardio

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PeterDolan Veteran member

PeterDolan

Posted
Posted
hey, just wondering what everyone thinks is a useful split routine. im thinkng of training monday to friday taking weekends off for a while.

m-chest (abs)

tu-quads hams

w-back (abs)

th-arms

f-shoulders, calves (abs)

What are your weak body parts?

What are you're goals?

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PeterDolan Veteran member

PeterDolan

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probably chest and shoulders

Are they actually or do you just want them bigger to impress people at the beach?

i wana be massive

I gathered that, what I mean is, are you trying to add more sweep to your quads, thickness to your back etc? Those factors can hugely impact how your split looks

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Specter Senior member

Specter

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Posted
to be honest, i dont really have a stand out "weak" body part, but my chest and shoulders are definately lagging. i think this is pretty common though?

Really? Legs and back pic please? while your there..lets have a look at your traps and lats?

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Specter Senior member

Specter

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to be honest, i dont really have a stand out "weak" body part, but my chest and shoulders are definately lagging. i think this is pretty common though?

I find the most common laggin body parts for guys are legs, and glutes (no homo) seriously a lot of guys spend most of their time training chest, biceps maybe their shoulders but fail to think about bringing the rest of their body parts into symetrical alignment even though it may not be for bodybuilding but general weights/fitness. I hate seeing out of proportion people...Gym Carnys! :pfft:

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train hard Senior member

train hard

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the best split for you train no more then 4 days a week and make it your goal to squat,deadlift,bench and overhead press more then you can now and then more again eat a good muscle gain diet thats the only way your gona get massive you need to build a foundation before you do an advanced 5 day split like the one you have suggested

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Specter Senior member

Specter

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Posted
the best split for you train no more then 4 days a week and make it your goal to squat,deadlift,bench and overhead press more then you can now and then more again eat a good muscle gain diet thats the only way your gona get massive you need to build a foundation before you do an advanced 5 day split like the one you have suggested

Im just curious as I think (I could be wrong so just tell me) he wants to get huge but keep what he has(In his pic) plus the fact he metioned earlier he is looking at competing sometime, which is usally a big wake up call for some who think they dont have a standout weak bodypart.

But coming back to the original question on his training day split, dont see anything wrong with it, as long as you are lifiting HEAVY(no skimping) and eating right with it.

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train hard Senior member

train hard

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But coming back to the original question on his training day split, dont see anything wrong with it, as long as you are lifiting HEAVY(no skimping) and eating right with it

yea i see nothing wrong with it also like you say as long as hes pushing each muscle hard and heavy and eating right.

i find it abit funny that you suggest your chest and shoulders are lagging when probably in reality you just need more overall muscle mass.i hate training 5 days straight but thats just me i always find my 4th or 5th workout is a little bit less intense then the first 3 but alot of guys i know have no problem with it so each to his own. Give it a shot bro and keep notes of your progress and reasses after 5 or 6 weeks and then make adjustments if need be.

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PeterDolan Veteran member

PeterDolan

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I have huge issues with his split!

If he's to squat/deadlift, as you suggest and I think he should do, you can't train back the day after legs.

Most guys have a poor mind/muscle connection with back which means he'll use alot more bicep than he should be so biceps the day after back is out

My current split is

Chest + Rear Delts

Quads + Hams

Biceps + Triceps + Calves

Rest

Back

Shoulders + Calves

Rest

Not saying this is what you have to do but I've configured mine so that recovery can be maximised

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trainlikeadog Member

trainlikeadog

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I have huge issues with his split!

If he's to squat/deadlift, as you suggest and I think he should do, you can't train back the day after legs.

Most guys have a poor mind/muscle connection with back which means he'll use alot more bicep than he should be so biceps the day after back is out

My current split is

Chest + Rear Delts

Quads + Hams

Biceps + Triceps + Calves

Rest

Back

Shoulders + Calves

Rest

Not saying this is what you have to do but I've configured mine so that recovery can be maximised

does your body feel sweet training shoulders and chest one day in between??

and yes i know i need more mass, im 90kg at the moment, im going to wait untill summer is over before i pack it all on.

what do you think is a good body fat % to go upto when bulking up?? im 7-8% at the moment

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PeterDolan Veteran member

PeterDolan

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does your body feel sweet training shoulders and chest one day in between??

and yes i know i need more mass, im 90kg at the moment, im going to wait untill summer is over before i pack it all on.

what do you think is a good body fat % to go upto when bulking up?? im 7-8% at the moment

Yeah cause I focus on the medial delt on shoulders day

BF% is individual, I find I stay around 10-12%, some go higher

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LUCAS Member

LUCAS

Posted
Posted

My workout looks like this:

Monday- Shoulders, traps and biceps

Tuesday- 3.5km run or 1.5km swim

Wednesday- Chest, Triceps

Thursday- Off or 45 minute boxing session (smashing the shit out of the bag)

Friday- Quads, Calves, Hamstrings

Saturday- Back, lats

Sunday- Abs, 3.5km run or 1.5km swim.

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Jigga Senior member

Jigga

Posted
Posted
My training split is

Monday quads or feeling the burn in my ass :P

Tuseday chest and calfs

Wednesday back

Thursday shoulders and hamstrings

Friday arms

every three mouths I change my training split around.

you could just lube up a dildo with some tigerbalm and skip legs day altogether if you wanted gymrat?

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LOS Junior member

LOS

Posted
Posted
I have huge issues with his split!

If he's to squat/deadlift, as you suggest and I think he should do, you can't train back the day after legs.

Most guys have a poor mind/muscle connection with back which means he'll use alot more bicep than he should be so biceps the day after back is out

My current split is

Chest + Rear Delts

Quads + Hams

Biceps + Triceps + Calves

Rest

Back

Shoulders + Calves

Rest

Not saying this is what you have to do but I've configured mine so that recovery can be maximised

Starting squatting 2 months ago, after knee reconstruction. quickly worked out that training back the day after legs was not the best. lol

PD how many excercises per body part are you doing?

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Gym rat Veteran member

Gym rat

Posted
Posted
My training split is

Monday quads or feeling the burn in my ass :P

Tuseday chest and calfs

Wednesday back

Thursday shoulders and hamstrings

Friday arms

every three mouths I change my training split around.

what do you work out for hamstrings GR?

For hamstrings it varys from time to time and I do three excerises for hamstrings which lying leg curls,seated leg curls,standing leg curl other hamstrings excerises I like doing which are RDLS,stiff legged deadlifts and reverse hamstring extenions also I like doing FST-7 hamstrings from time to time also which is good way to feel the burn in my ass :P .

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TheDaperDon Junior member

TheDaperDon

Posted
Posted

My Split goes something like this

Mon - Chest & Calves

Tues - back & traps

Wed - Core (light day)

Thur - Shoulders & Biceps

Fri - Quads, Hams & Triceps

Sat - Off (or light Cardio)

Sun - Basketball

Seems to work for me, Theres nothing that feels to fatigued from the day before. Any critiques most welcome

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