3 Day Split: 3 on, 1 off, then 1 on, 1 off x 3

[Pairunoyd]

Here's an interesting split I'm thinking about.

L = quads, hams
C = chest, back
A = delts, arms

Day 1: L (heavier, lower volume)
Day 2: C (heavier, lower volume)
Day 3: A (heavier, lower volume)
Day 4: Off

Day 5: L (lighter, higher volume)
Day 6: Off
Day 7: C (lighter, higher volume)
Day 8: Off
Day 9: A (ligher, higher volume)
Day 10: Off

Repeat

You're alternating 4 days and 6 days of rest after training each muscle. You average 4.2 workouts per week. After 10 weeks on this schedule, the workout days repeat themselves. In other words, the 1st week I workout legs Mon, chest Tues, arms Wed, and legs Fri. The 11th week it's back to legs Mon, chest Tues, arms Wed, and legs Fri. After 10 weeks (or any period of time) you could assess whether or not you need to take a few days off. I'd guess 3-5 days off would be good or just complete another 10 week cycle and then take a week or so off.

[cjdelaney]

I like that you havent been brainwashed into thinking you have to follow a 7 day schedule. Plus, alternating lighter and heavier volumes should keep it interesting and fresh. The split should work well, you have plenty of rest before hitting a muscle again w/o being too long of a rest. Do you have calf muscles or abs? Most humans do. think about it.

[cjdelaney]

oh and glutes too. but I'm hoping your quad/ham day involves squats and that should take care of it.

[Pairunoyd]

I like that you havent been brainwashed into thinking you have to follow a 7 day schedule. Plus, alternating lighter and heavier volumes should keep it interesting and fresh. The split should work well, you have plenty of rest before hitting a muscle again w/o being too long of a rest. Do you have calf muscles or abs? Most humans do. think about it.

lol. yea, meant to add a note on calves. I actually specialize on them. theyre too small and i hit them VERY VERY hard 3x per week, w/ them falling onto various other body parts' days.

My abs look VERY good at my body fat level, but I do need to keep them strong. I guess I'm neglectful of those, usually hitting them at least once a week. But all I do is 3-4 sets of crunches w/ about 30 seconds between sets.

[Pairunoyd]

oh and glutes too. but I'm hoping your quad/ham day involves squats and that should take care of it.

yea, i squat 3 out of 4 workouts. last workout i did 5 sets of 15 reps, 12 reps, 10 reps, 8 reps, 6 reps. Then did some hacks, 3 set of 8-12. ive been told my glutes are my best asset. :) thats why ill sometimes do hacks before i squat, so as to isolate my quads better.

[N@tural1]

The first 3 days, all heavy in a row may be quite tiring

[cjdelaney]

britlifter makes a good point. you could remedy that a little by putting your leg day in the middle so as to have 48 hours b/t upper body workouts.