What Split Gave You Best Results?

[Supplement-Slut]

-3 day split= compound exercises
-3 day split= arms/shoulders, chest/back, legs
-4 day push-pull split= back/bis, chest/tris, legs, shoulders
-5 day split= back, chest, legs, shoulders, arms
-5 day split= Layne Nortone's split
-6 day split= each bodygroup 2x/ week

Or others like DC training, Quantum Body Method, German volume training, etc...

[shaneee]

I've only been lifting for 1 year so far, but as of this point a 5 day split, chest/back/legs/shoulders/arms has givin me the best results in size and strength

[chazzy1864]

6 day

[Lector606]

Toss up between westside for skinny bastards and a 4 day upper/lower split.

[The Shoeless Wonder]

push/pull while adding squats a few times a week.

ex. maybe I'll row, and do seated db presses monday. bench and shrugs and squats tues. curls and push press wed. deadlifts and skulls thurs... etc

[ygbodybuilder10]

I prefer the the 5 day splits

[thekow]

4 day split , chest tri / back bi's / legs / Shoulders / abs.. for mass

But overall fitness and ripping 3 day / chest, legs, tri / shoulders, legs, bi / Back , legs , core. then one day kettle bell and conditioning training

[Zensuji]

Probably push,push legs

[Slow-N-Steady]

Mon - Chest/Tri
Tue - Back/Bi/Forearms
Thurs - Legs
Friday - Shoulders/Traps/Arms

Did pretty well on this for a while, starting with 2 low rep/heavy weight exercises, followed by 3-4 assistance exercises with much higher vol...

[Marauder23B]

The best answer for this is whatever works best for your goals. Personally, I switch mine up every 8 weeks or so.

[chessgeeksam]

I personally REALLY liked a 2 day upper/lower split that I completed twice a week on a cycle of rep ranges (4-6, 8-12, 12-15). It was similar to a plan designed by Alwyn Cosgrove.

[stangone50]

now im doing a 6 day split resting on the 7th day .. working each body part 1x per week ..15 sets for larger muscle groups and 10 for smaller muscle groups .. with a 6-12 pyramid rep scheme ...

[abdii]

4 days upper/lower

1Upper power
1Lower power
1Upper hypertrophy
1Lower hypertrophy

[Red1922]

Day 1- Squats, Bench, Deads, shoulder press, bent over row - 3x5
Day 2 - Abs, cardio.
Day 3 - Leg press, incline dumbell press, lat pulldowns/assisted pull ups, lateral/rear raises, shrugs - 3x8
Day 4 - Abs, cardio
Day 5 - Squat, bench or dumbell press (super set with raised leg push ups and dips), seated or dumbell rows, dumbell shoulder presses. Bi's and tri's burn outs. - 3x12-15 reps

Day 6-7: rest.

[creationd]

The Banana split
Boohoo ha ha
Ok srs 4 day, push, pull
Has Been my fav so far.
Made great gains in size and strength

[Jharmes5]

Monday - Chest/Back (lower rep range)
Tuesday - Shoulders/abs
Wednesday - off
Thursday - Legs
Friday - Chest/Back (high reps)

[Nick1971]

Upper/Lower and Full body are the best two I've used. The more complex routine I used was split into the Upper/Lower routine. I just alternated pushing and pulling exercises, and did supersets for arms. Doing a Fullbody routine twice weekly, now.

[-Lucifer]

4 day split. Helped me put on some size.

Chest/bi, legs, delts/forearms/abs, back, tri.

[2BLAZERS]

For me the best split was a 5 day split, workouts after work. With Cardio about 4 mornings a week. This was before we had our daughter. Time wise cann't not do it anymore. I'm getting close to matching it with a 4 day split, with Cardio after weights.

Workouts after work,

Monday - Legs
Tuesday - Shoulders/Biceps/Triceps

Thursday - Back/Biceps
Friday - Chest/Calves

I have liked this workout schedule. This keep my weekends free and Wednesday night free for Bible Study. Weights workout about an hour. I do Abs everyone workout. I do about 30 minutes of Cardio each workout. Weekends I'm very active, just not in the gym (yard work, biking, hiking, home improvement, etc..)

[HiddenSource]

4 day push-pull split= back/bis, chest/tris, legs, shoulders

This split gave me the greatest mass gains when i started.

[kurty8]

easily DC...seen the biggest differnce in the mirror and gone up huge in all lifts. Especailly ones that were laging like back, shoulders and forearms

[brudman]

In the early stages, a 3 day split focusing more on compound exercises with some low volume assistance work was best for me.

After that, a 4 day push pull with more volume in the assistance work was best.

Now, a 4 day routine with chest tri/back hams/quads calves/shoulders bis is the split for me with tons of volume in each group.

Where you are in your career determines what amount of volume is optimal, and therefore what split is optimal.