What split do you prefer?

[Ironface]

Historically I’ve done mostly full body and upper/lower splits.

Have played around with PPL and bro splits but always end up going back to FB or UL

[jaxqen]

1. Upper Lower
2. Push Pull
3. Upper Lower + 1 day for boxing bag, carries/farmer walks + isolation stuff

[EiFit91]

Historically I’ve done mostly full body and upper/lower splits.

Have played around with PPL and bro splits but always end up going back to FB or UL

Same here!

[SuffolkPunch]

I wing it

Yesterday was ass and titties day

(chest and glutes)

[faithbrah]

upper/lower. feels much better than full body imo, because after the beginner stage it gets a bit more taxing to squat and row after benching

[ECGordyn]

Full body:
Legs
Press
Pull

Lately something like:
Squat
Bench
Row
Curls

RDL
OHP
Chins
Tris

[Ironface]

upper/lower. feels much better than full body imo, because after the beginner stage it gets a bit more taxing to squat and row after benching

I get what you’re saying. I like full body for the frequency and the fact I can do cardio on off days.

But it’s definitely tough to squat, bench, dead, OHP, row, pull-up etc in the same workout

[supramax]

FULL BODY:
Squat
Pull (chin ups or renegade rows or inverted rows)
K bell swings
Deadlift
Push (dips or muscle snatch progression)

[supramax]

I get what you’re saying. I like full body for the frequency and the fact I can do cardio on off days.

But it’s definitely tough to squat, bench, dead, OHP, row, pull-up etc in the same workout

You can always do your cardio in the morning and the weightlifting later in the day, if your schedule permits. One of the great benefits of being retired is that all your time is your time.

[Ironface]

You can always do your cardio in the morning and the weightlifting later in the day, if your schedule permits. One of the great benefits of being retired is that all your time is your time.

Wish I was retired, lol. At my age though, not a chance.

[paulinkansas]

Currently doing legs, push, pull, rest, FB push, FB pull, rest repeat.

[EliKoehn]

For regular programming purposes it's a bad idea, but if I'm approaching a window of time where lifting isn't going to be an option and need to condense my training (or am just feeling strong) I like to pair deadlift and bench and do both with high intensity on the same workout. Of course that's about as full-body demanding as any two exercises can be and you'll need to follow it with rest, but it's fun.

Candito 6 Week is the only formal program I've seriously followed to a T, and that's a form of U/L. In my own miscellaneous training, it usually is also that general format but more of the guiding principle to me is pairing two opposite movement patterns, or at least two non-conflicting ones: usually bench/row, pullup/OHP, etc. but any combination which isn't especially overlapping.

[coachcalande]

Historically I’ve done mostly full body and upper/lower splits.

Have played around with PPL and bro splits but always end up going back to FB or UL

My all time top three:

Chest/back/shoulders/abs (torso day)
Off
Legs/arms/calves (limbs day)
Off

That’s the best thing I have ever done. Perfect.


Next best:

Chest/back/abs
Legs/calves
Shoulders/arms/forearms
Rest

Nice but front delt recovery is a concern.


Next best and this one is kinda fun:

Chest/arms/abs (beach muscle day!)
Legs/calves
Back/shoulders
Off.

[Darkius]

Historically I’ve done mostly full body and upper/lower splits.

Have played around with PPL and bro splits but always end up going back to FB or UL

Those 2, full body and UL, are my favorite. My trainers never heard of full body. One got upset when I tried telling her that full body is standard for beginners and that her bro split is better for advanced lifters.


The advantage of forcusing on an area is you spend less time warming up. Also you need a set or do to establish mind muscle connection.if The disadvantage is your sets won't be so good of quality towards the end, and you get more sore and don't get feedback as soon.

I have time for warmups and say more movement the better.

[Darkius]

My trainer has me ulternating push and pull MWF. I keep asking him to switch me to full body MWF.

That's better than my previous trainer, who preferred bro splits.

My current is not hammering me hard enough to keep me from adding in the rest of my muscle groups after he leaves. But if we do start getting closer to failure, I'll put my food down and insist on fewer sets. Right now we do 6 sets per muscle group, but he has not upped the weight enough to get close enough to failure on most muscle groups, especially on my push day. On pull day, I'll have to refuse some sets and redirect him to other stuff.

[Darkius]

I wing it

Yesterday was ass and titties day

(chest and glutes)

Pretty much. Only work stuff that is healed. Do active recovery for the rest.

[Darkius]

My all time top three:

Chest/back/shoulders/abs (torso day)
Off
Legs/arms/calves (limbs day)
Off

That’s the best thing I have ever done. Perfect.


Next best:

Chest/back/abs
Legs/calves
Shoulders/arms/forearms
Rest

Nice but front delt recovery is a concern.


Next best and this one is kinda fun:

Chest/arms/abs (beach muscle day!)
Legs/calves
Back/shoulders
Off.

Nice. I heard that arms and shoulders handle the most volume. Actually forearms do. Then chest, back, and abs, then legs handle the least.
Your first one up there kind of follows that.

[air2fakie]

My trainers never heard of full body. One got upset when I tried telling her that full body is standard for beginners and that her bro split is better for advanced lifters.

Are these the trainers who have you falling over backwards every time you squat?

[BeginnerGainz]

Upper lower

[TolerantLactose]

Are these the trainers who have you falling over backwards every time you squat?

He doesn't work glutes because they're always sore.

[mdonnelly80]

Outside of 5/3/1, full body or chest/back, legs, shoulders/arms.

[TheShadowMan]

I was doing upper/lower for months but thought i'd check out a synergist type split for awhile to see how I respond to it:

(16 sets a muscle group, rest 1-2 days after every 7 days are complete)
day 1 - delts/traps
day 2 - calves/tibias
day 3 - chest/back
day 4 - quads/hams
day 5 - biceps/triceps
day 6 - glutes/abs
day 7 - forearms/neck

[MyEgoProblem]

For me I have 3 I really like.

4day full body (rts style)
1 squat & bench
2 bench & dead
4 squat & bench
5 bench & dead
Upper back & gpp when i like

3day full body modified tripphasic dup for pl.

Bulgarian lite.. For when time crunch or when I really want to test properly.

And old faithful is?
Do what I want, when i want and wing it..

I wing it

Yesterday was ass and titties day

(chest and glutes)

Ass, ass titties, titties, ass, ass, titties!

[Darkius]

I get what you’re saying. I like full body for the frequency and the fact I can do cardio on off days.

But it’s definitely tough to squat, bench, dead, OHP, row, pull-up etc in the same workout

Just don't do as many sets of an exercise in a workout. And superset the smaller muscle groups, like triceps and calf raise, biceps and abs.

[Darkius]

Are these the trainers who have you falling over backwards every time you squat?

Yes, and they deserve that title too since they insist I keep my back vertical, while I tell them physical therapist said I can't yet put my knees past my toes. So of course that combo makes me fall backward.

We got around it with sumo goblet squats. The goblet acts as a counterweight.

I would rather just balance by leaninh my torso forward, and build my lower back a bit. But my trainers don't want me leaning forward on a squat. I've thought about firing them, but they are useful in other ways.

[Darkius]

He doesn't work glutes because they're always sore.

No, it was hanstrings that we sore a lot from inclined treadmill. They are recovered now. I added stiff leg deadlifts and now get hams and glutes sore a few times a week. But they recover in a few days since I'm not doing the incline treadmill on top of it.

[air2fakie]

Yes, and they deserve that title too since they insist I keep my back vertical, while I tell them physical therapist said I can't yet put my knees past my toes. So of course that combo makes me fall backward.

We got around it with sumo goblet squats. The goblet acts as a counterweight.

I would rather just balance by leaninh my torso forward, and build my lower back a bit. But my trainers don't want me leaning forward on a squat. I've thought about firing them, but they are useful in other ways.

Special post-workout massages, eh? That's a tough call, I hear ya.

[GeneralSerpant]

Picking any two between chest/back/legs is fun.

[BaSsSiKk]

Always has been Full Upper Lower

[Rsurf72]

I've done a full body split when I was a noob.
I'm still a noob and now I do back, rest, legs, chest, rest, repeat