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  1. #1
    Registered User leoric1997's Avatar
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    Post your workout split ITT

    Looking to switch things up a bit. What kind of splits do y'all phaggots use?
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  2. #2
    Registered User OT2000's Avatar
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    P/P/L/U/L then rest for the weekend
    Your nutrition and workout program determines your success.
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  3. #3
    Registered User Beararms's Avatar
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    Upper/Lower split. Legs 3 days a week and upper is chest focused. Trying to get juicy quads and chest. Plan on doing a local and npc show next year.
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  4. #4
    ..shall not be infringed ndiguy's Avatar
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    I lift every other day. I just rotate through the following:

    Chest/Bi's
    Back/Traps/Tri's
    Legs/Shoulders

    I add in abs/cardio when I feel like doing it.
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  5. #5
    Registered User 78novacaine's Avatar
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    Monday - Pull
    Tuesday - Push
    Wednesday - Legs
    Thursday - Off
    Friday - Upper
    Saturday - Off usually, but if I do anything it will probably be just a moderate effort full body session for frequency's sake.
    Sunday - Off

    I also try and get in 2-3 skate sessions a week for cardio, either on off days or non leg training days. And about a 10 minute beginners yoga routine 3-7 days a week to help with joint pain/mobility.
    Fat weakarse "powerlifter"
    Squat - Poverty
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  6. #6
    That's pretty neat Varials's Avatar
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    Chest / Tri's
    Back / Bi's
    Shoulder / Traps
    Legs

    Abs and cardio varies. Do them whenever.
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  7. #7
    Common sense/moderation. gbullock32's Avatar
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    Power/Rep Ranges/Strength
    Attached Files
    Short cuts to success are often paved with lies.
    1/13/16: Massive hernia.
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    Why Teens shouldn't cut/Lack of progress thread- http://forum.bodybuilding.com/showthread.php?t=169272763&p=1397509823#post1397509823
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  8. #8
    Registered User TyGuy505's Avatar
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    OHP + shoulders/arms
    Squats + legs
    Off
    Bench + chest/shoulders/arms
    Off
    Deadlift + legs
    Off

    Do 1-2 back exercises each workout.
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  9. #9
    Registered User TXBuddy's Avatar
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    Back/Bis
    Chest/Abs
    Legs
    Shoulders/Tris/Abs
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  10. #10
    Registered User leoric1997's Avatar
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    Originally Posted by Beararms View Post
    Upper/Lower split. Legs 3 days a week and upper is chest focused. Trying to get juicy quads and chest. Plan on doing a local and npc show next year.
    lmao I can barely force myself to do legs once a week
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  11. #11
    ~20% gay ayyy's Avatar
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    trying instinctive atm

    antagonists muscles always together tho which has been a 10/10 change for me
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  12. #12
    Might make it NLnemesis's Avatar
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    Chest tri
    Back bi
    Legs
    shoulders abs traps arms
    6'4 200
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  13. #13
    Breaker of Gains JStrez's Avatar
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    Modified Arnold Split. I have found that my body does better than your typical PPL (Chest/Tris/Shoulders, Back/Bis, and Legs) Routine.

    M - Legs/Shoulders
    T - Chest/Back
    W - Bis/Tris/Forearms
    R - Legs/Shoulders
    F - Chest/Back
    Sa - Bis/Tris/Forearms
    Su - Rest

    I do Abs M,W,F, and then Cardio T,R,Sa.

    I find that doing Chest/Back separate from Bi's/Tri's gets me a little more work in. Also when I work antagonistic muscle groups, I get a better pump and feel better.
    Last edited by JStrez; 12-04-2019 at 03:47 PM.
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  14. #14
    Registered User nattyandweak's Avatar
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    Pplx2 pull ups every session and weighted on pull dayss.
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  15. #15
    Five Star Man BigNik78's Avatar
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    PUSH, PULL, LEGS, OFF, PUSH, PULL, LEGS.

    Sometimes when feeling ran down I'll take an extra consecutive off day.
    MAGA
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  16. #16
    Registered User leoric1997's Avatar
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    Originally Posted by JStrez View Post
    Modified Arnold Split. I have found that my body does better than your typical PPL (Chest/Tris/Shoulders, Back/Bis, and Legs) Routine.

    M - Legs/Shoulders
    T - Chest/Back
    W - Bis/Tris/Forearms
    R - Legs/Shoulders
    F - Chest/Back
    Sa - Bis/Tris/Forearms
    Su - Rest

    I do Abs M,W,F, and then Cardio T,R,Sa.

    I find that doing Chest/Back separate from Bi's/Tri's gets me a little more work in. Also when I work antagonistic muscle groups, I get a better pump and feel better.
    Arnold split is the GOAT. Would probaby be doing it if I could hit the gym 6 days a week...
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  17. #17
    Breaker of Gains JStrez's Avatar
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    Originally Posted by leoric1997 View Post
    Arnold split is the GOAT. Would probaby be doing it if I could hit the gym 6 days a week...
    When you are single, it is very easy lmao... Gains have been through the roof, only problem is that my workouts are high volume so they take forever.
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  18. #18
    Registered User MikePikey556's Avatar
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    Monday: Rest
    Tuesday: Rest
    Wednesday: Rest
    Thursday: Rest
    Friday: Rest
    Saturday: Rest
    Sunday: Rest

    52 weeks per year, no days off
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  19. #19
    proton shakez spicewood1990's Avatar
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    Monday chest
    Tuesday back
    Wednesday off
    Thursday chest
    Friday back
    Weekend off

    But then I do have a completely ruptured hamstring so..

    Prior to this I was doing

    Squat and quads
    Upper
    Off
    Deadlift and hams
    Upper
    Off
    Off
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  20. #20
    Registered User GaryRidgway's Avatar
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    dup
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  21. #21
    Sry babe no cardio sloppyjoe1's Avatar
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    PPL rest PPL rest and so on...
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  22. #22
    Never accept defeat! backinthegymbro's Avatar
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    Registered User ItsJamesthefin's Avatar
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    PPL

    Use 5x5 for my main exercises. Bench, deads, front squat, and overhead

    One push day is focused more on chest and triceps and the other is more shoulders and chest/triceps.

    Pull I vary my exercises depending on where I'm working out. I make sure to include pullups and heavy but controlled rows.

    Legs one day is heavy front squats with a focus on quads and the other is deads and a focus on hams and glutes.

    I just make sure I'm progressively overloading everytime.
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  24. #24
    Registered User leoric1997's Avatar
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    Originally Posted by MikePikey556 View Post
    Monday: Rest
    Tuesday: Rest
    Wednesday: Rest
    Thursday: Rest
    Friday: Rest
    Saturday: Rest
    Sunday: Rest

    52 weeks per year, no days off
    das it
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  25. #25
    Registered User tryn2change's Avatar
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    Monday: squats, overhead press, bent over rows
    Tuesday: bicep curls, 30 minutes cardio
    Wednesday: squats, incline bench, bent over rows
    Thursday: triceps, 30 minutes cardio
    Friday-Sunday: off

    Did I goof fam?
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  26. #26
    Registered User 78novacaine's Avatar
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    Originally Posted by leoric1997 View Post
    lmao I can barely force myself to do legs once a week
    I do a deadlift variation on my pull day, so technically I hit legs to an extent twice a week, lol. But they are usually fkn smoked for 2-3 days after my leg day so unless I get that 5th session in on Saturday that's it for them. Buuuuuut my legs are my strongest body part by far so they don't need the frequency that my upper body gets.

    Originally Posted by tryn2change View Post
    Monday: squats, overhead press, bent over rows
    Tuesday: bicep curls, 30 minutes cardio
    Wednesday: squats, incline bench, bent over rows
    Thursday: triceps, 30 minutes cardio
    Friday-Sunday: off

    Did I goof fam?
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    Beginner here, greyskull LP phraks variant :

    Bench / rows (superset) 2*5, 1*5+ (amraps), squats 2*5, 1*5+
    Weighted chins / overhead press (superset) 2*5, 1*5+, dead 1*5+

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    chest/biceps/abs
    back/traps/neck
    delts/triceps
    (sometimes legs)
    repeat
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    Originally Posted by 78novacaine View Post
    I do a deadlift variation on my pull day, so technically I hit legs to an extent twice a week, lol. But they are usually fkn smoked for 2-3 days after my leg day so unless I get that 5th session in on Saturday that's it for them. Buuuuuut my legs are my strongest body part by far so they don't need the frequency that my upper body gets.
    I did SS when I just started lifting so I hate hitting legs now srs
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