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View Full Version : What is your current or "go-to" split?



braves561
09-17-12, 8:59 pm
Let's hear em!

Sean_Warrior
09-18-12, 8:07 am
Let's hear em!

Chest + Abs
Back + F'arms
Delts + Calf
Arms + Abs
Legs + Calf
repeat
rest.

but I did do this a while back an it worked out alright. Just takes like 1hr 30ish haha

Mon - Chest + Back
Tues - Delts + Arms
Wed - Legs + Calf
Thurs - Chest + Back
Fri - Delts + Arms
Sat - Legs + Calf

deanna7272
09-18-12, 9:10 am
Here is my Old Faithful....

Day 1: Chest & Tris... Abs
Day 2: Back & Bis... Calves
Day 3: Off
Day 4: Shoulders... Abs
Day 5: Legs
Day 6: Off
Day 7: Repeat (unless legs are rocked, may take 2 this as an off day)

Not doing that now (changed things up for the next 8 weeks, one week into my new split and it will be changing every few weeks to shock the bod...) but that's usually where I start or resort back to...

C.Coronato
09-18-12, 9:36 am
Monday - Shoulders
Tuesday - Arms
Wednesday - Legs
Thursday - OFF
Friday - Chest
Saturday - Back
Sunday - OFF

MRmichael.hooker
09-18-12, 9:41 am
depends on goals. Right now:

Back
Arms
Shoulders
Legs
Chest

I try to keep shoulders-back-chest seperate to keep the wear & tear off the shoulders. If im trying specifically to bring up one or 2 areas, i'll schedule rest around them. Last bulk when I was trying to bring up delts/arms: Sun: Rest. Mon: Shoulders. Tues: Arms. Wed: Rest.

ajoaks
09-18-12, 11:05 am
Mon=chest+abs
Tues=back+lower back
Wed=legs
Thurs=shoulders+abs
Friday=arms+lower back
Weekend=either 2 days off or I might throw a leg day in there again depending on how I feel

Big Wides
09-18-12, 11:10 am
I just have standards that I follow:

No chest work on Mon-Wed, can't get it in
Do the opposite of everyone else, avoid the crowds at the gym

So my go-to split usually is:

Monday - either legs or back
Tues - shoulders
Wed - nothing
Thursday - eithet legs or back (depends on what was trained on Monday)
Friday - nothing
Sat - Chest
Sun - eating

World Eater
09-18-12, 1:58 pm
5/3/1 with BBB acessory work.
Mon - OHP
Tue - Deads
Wed - off
Thurs - Bench
Fri - Squat
Sat - off
Sun - off

deanna7272
09-18-12, 3:18 pm
What in the world do gyms do on Wednesdays??? They MUST be empty...lol.

World Eater
09-18-12, 4:45 pm
What in the world do gyms do on Wednesdays??? They MUST be empty...lol.
I believe mine does zumba and fitness classes for elderly people...

ionacht
09-20-12, 9:03 am
Been doing Push/Pull/Legs lately and pleased with the results so far. Its elegant and I can change up the movements as needed.

Pull on Mondays: Deads, rows, lat pulls, bb curls cable crunchs.

Push on Wednesday: bench, mil press, incline press, dips

Legs on Friday: squats, leg press, extensions, curls, calf raises, abs

Doing 5x5 on everything right now with good tempo.

Christman
09-20-12, 9:23 am
Much like Big Wides, I try to avoid chest on Mondays due to 'National Bench Day.' Right now I am running:

Wheels/abs
Chest/back
Arms
Shoulders/abs

No set days really, just no more than twos on/off in a row depending on my work and personal schedule. I'm sure I'll be changing it up soon to run a full 9 weeks of Y3T before the end of the year.