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  1. #1
    Registered User Swedish dude's Avatar
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    Competition!! If you can do better, please post!

    If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
    Day-1 Chest
    Day-2 Quads/Back(upper)
    Day-3 off
    Day-4Hamstring/deadlift(lower back)/shoulders
    Day-5 Biceps/triceps
    /calves and abs 3 times aweek)
    This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
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  2. #2
    Member Humanoid Cowboy's Avatar
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    Thumbs down

    I think it sucks.
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  3. #3
    ND Amurzing's Avatar
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    i think mines better and have seen good results with it so far

    day 1
    tris, chest, shoulders

    day 2
    legs

    day 3
    bis, forearms, abs,

    day 4
    back

    day 5
    none

    repeat
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  4. #4
    Deadhead fatrat_uk's Avatar
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    Re: Competition!! If you can do better, please post!

    Originally posted by Swedish dude
    If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
    Day-1 Chest
    Day-2 Quads/Back(upper)
    Day-3 off
    Day-4Hamstring/deadlift(lower back)/shoulders
    Day-5 Biceps/triceps
    /calves and abs 3 times aweek)
    This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
    Glutes, Forearms?
    ''If You Fail To TRY, You TRY To Fail.''
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  5. #5
    Registered User Swedish dude's Avatar
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    Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
    (HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.
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  6. #6
    Member Humanoid Cowboy's Avatar
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    Might as well post mine:

    Mon:Quads/Hams
    Tues:Chest/Biceps
    Wed:Calves/Abs
    Thurs:Back/Rear Delts
    Fri:Shoulders/Triceps/Forearms
    Sat:REST
    Sun:REST
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  7. #7
    ND Amurzing's Avatar
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    i am just beginning so that might be why. almost 2 months but ive been seeing good gains. should i switch it and make back before bis?
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  8. #8
    Officially Resurrected pduke1's Avatar
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    Heres mine as well

    Monday: Chest/Tri's/Abs
    Tuesday: Back/Bi's/Forearms
    Wednesday: Break
    Thursday: Shoulders/Traps/Abs
    Friday: Quads/Glutes/Hamstrings/Calves
    Saturday: Break
    Sunday: Break
    - Duke
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  9. #9
    Registered User Swedish dude's Avatar
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    Amurzing,well you don't have to switch back before bi's but I would do it because it is less chance of overtraining but since you are making good gains you don't have to.
    What you could do is when you see your growth starts to slow then you couls do back before bi's.
    Just a suggestion.
    Good luck
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  10. #10
    Registered User Swedish dude's Avatar
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    Sorry guys, I haven't seen any better split in terms of RECOVERY than mine.
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  11. #11
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    There is no "Best Split" - they all have different benefits and downfalls and all will work for different people. Anyway, I am not a fan of splits that have you work one portion of your back and then another portion of your back. I prefer to hit my back in one workout, but I have benefitted from having it done in two workouts before.
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  12. #12
    Registered User trUE baLLa's Avatar
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    Re: Competition!! If you can do better, please post!

    Originally posted by Swedish dude
    If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
    Day-1 Chest
    Day-2 Quads/Back(upper)
    Day-3 off
    Day-4Hamstring/deadlift(lower back)/shoulders
    Day-5 Biceps/triceps
    /calves and abs 3 times aweek)
    This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.

    for me that split would suck but if i were u i wouldnt say thats the best split i would just say this is a good split and the best one thats worked for me so far becuz like people have said before everyone is different
    "represent da muh f*ckin block"-2pac


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  13. #13
    Message Board King Vitamin S's Avatar
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    Day1 Chest
    Day2 Rest
    Day3 Back
    Day4 Shoulders
    Day5 Rest
    Day6 Arms
    Day7 Legs
    You want a sick leg/lower back exercise? Just pick up after me when I'm done doing drop sets.
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  14. #14
    Member ZacdAddymaC's Avatar
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    Originally posted by Swedish dude
    Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
    (HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.
    can you tell me the correct order? as it is, i do:

    chest
    legs
    back + biceps
    shoulder + tricepts
    off
    repeat
    "Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."

    - Arnold Schwarzenegger
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  15. #15
    Defying Genetics Liquid's Avatar
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    MONDAY chest & biceps
    TUESDAY legs abs

    THURSDAY delts & triceps
    FRIDAY back forearms


    this has worked pretty good for me. i have been using it for a while so i'm thinking of changing it up soon.
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  16. #16
    Registered User Novotny's Avatar
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    Monday: X
    Tuesday: Chest/Calves
    Wednesday: Back/Abs/(0bliques)
    Thursday: X
    Friday: Quad/Glute/Ham
    Saturday: Tri/Bi/Forearm
    Sunday: Shoulders/Traps

    I have obliques in parenthesis because I'm considering taking them out of my routine, I've been working this for about a month and my obliques have been growing but it seems they're taking away from my V-taper...
    Tomorrow may never come. Yesterday may be your last day.

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  17. #17
    Agile, Mobile and Hostile MYNAMEIZGREG's Avatar
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    My favorite split of all time:

    Mon - Legs
    Tues - Biceps/Triceps
    Thurs - Shoulders/Traps
    Fri - Back/Forearms
    Sat - Chest/Abs
    Making it my job to educate the younguns...
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  18. #18
    Banned nateakabear's Avatar
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    Here's mine.

    mon-chest/triceps
    tue-back/bi's
    wed- break
    thu-shoulders/abs
    fri-legs/forearms
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  19. #19
    Registered User hardgainer19's Avatar
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    This is mine 45 - 60 mins at the very most to work out as well

    Monday - Shoulders, Traps Hams
    Tuesday - Back, triceps
    Wednesday - Rest
    Thursday - Chest, biceps
    Friday - quads, calves
    Saturday - rest
    Sunday - rest

    and repeat

    i dont do abs when im bulkenin either. as for calves they seem to grow well cause my legs get worked out twice a week.
    5'5 209 pounds and still bulkenin and keep it lean! All natural baby, light weight!

    Protein? Whats protein, i drink beer!
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  20. #20
    Super Member muscleman_sam's Avatar
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    Re: Competition!! If you can do better, please post!

    Originally posted by Swedish dude
    If you can come up with a better split for optimum muscle growth on ALL the muscles than this one, you're good!
    Day-1 Chest
    Day-2 Quads/Back(upper)
    Day-3 off
    Day-4Hamstring/deadlift(lower back)/shoulders
    Day-5 Biceps/triceps
    /calves and abs 3 times aweek)
    This split will offer you good rest, the one downside is that It's somewhat complicated and maybe hard to follow and remember but if you want to suceed in bodybuilding you have to do what the others don't.
    why do you have to do what others don't? doesn't make any sense to me...

    anyways just stick to a three day a week program.
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  21. #21
    Deadhead fatrat_uk's Avatar
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    This is mine, works great for me... but i think Swedish Dudes would suck for me...

    Mon: Chest + Biceps
    Tue: *Rest*
    Wed: Shoulders + Traps
    Thur: *Rest*
    Fri: Back + Triceps
    Sat:*Rest*
    Sun: Legs, Stomach + Forearms

    Sometimes i might do Sundays workout on Saturday, depends what i'm doin.

    But normally i have one day on, one day off... so my split actually covers 8 days... but that gives me good recovery anyhow. An who says you need to fit a split into 7 days anyhow? As long as you don't spread it out more than 8 i personally think you'll be fine. Just my opinion tho.

    I'll prolly post my 8th week gain pics in another 4 weeks, before an after.
    ''If You Fail To TRY, You TRY To Fail.''
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  22. #22
    Registered User Ubėr-Anarchist's Avatar
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    I am starting The Body For Life Challenge routine and it is Pretty intense if you try and do it under an hour

    Monday: Upper Body- Chest, Shoulders, Back, Triceps, Biceps.
    Tuesday: Hit Cardio
    Wednesday: Lower Body- Quads/glutes, Hamstrings, Calves and Abs
    Thursday; Hit Cardio
    Friday: Upper body again
    Saturday: Hit Cardio
    Sunday Off

    The you would switch it up next week so it is 2 leg days and 1 chest. I like this but no plan is the perfect plan.

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  23. #23
    Registered User Poppa Pump's Avatar
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    i don't understand why you are bragging about making a split....this is the dumbest thing i've ever heard in my life.
    REPS ARE ALWAYS GOOD
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  24. #24
    Member Humanoid Cowboy's Avatar
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    Thumbs up

    Originally posted by Poppa Pump
    i don't understand why you are bragging about making a split....this is the dumbest thing i've ever heard in my life.
    Whats your split Bro?
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  25. #25
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    Originally posted by Humanoid Cowboy
    Whats your split Bro?
    i don't wanna post it in here, i don't want to challenege Swedish dude's supreme split...mine will cower in it's presence Peace
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  26. #26
    Registered User Swedish dude's Avatar
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    Ok, sorry guys, I guess mine isn't the best and I suppose there aren't eny best split.
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  27. #27
    Registered User NextBestThing's Avatar
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    Originally posted by Vitamin S
    Day1 Chest
    Day2 Rest
    Day3 Back
    Day4 Shoulders
    Day5 Rest
    Day6 Arms
    Day7 Legs
    I would agree with this if you did it as an 8 day split adding a rest day after legs. Otherwise its arms legs chest all in a row
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  28. #28
    Registered User NextBestThing's Avatar
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    Originally posted by Swedish dude
    Amurzing, your's is not better because you do biceps the day before back. If you can get good results on your biceps with that split you're either a recovery genius or are just starting out so your body will grow no matter what split.
    (HORRIBLE BICEP PLAN) I think. But hey if it's working don't change, I just see no logic in your split.
    I think that would effect results on his back not biceps. Just wanted to point that out.
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  29. #29
    Super Member muscleman_sam's Avatar
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    heres mine
    thursday: full body
    hope this clears things up
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  30. #30
    Strong Join Date Eskimo's Avatar
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    mon:chest/tris
    tues:back/bis/forearms
    thurs:legs
    fri:shoulders/abs

    rinse and repeat...also I have 1 day of cardio, which i will prob increase to 2-3 because I wanna run track so need to get some endurance up.
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