Favourite workout split

Justtrynagetbig

Justtrynagetbig

Active member
Trusted Member
Hey guys just wondering what kinda split you guys enjoy the most. I’m on the following currently, its hard to take rest days so i’ll still go and hit something 😅

I also do cardio 5x a week but have dedicated days incase i’m crunched for time on the training day.


Day
Muscle Groups

Day 1
Quads and Calves

Day 2
Chest (Plus Some Triceps)

Day 3		Back (Plus Some Bis)

Day 4
Rest (abs & cardio)

Day 5
Shoulders (Plus Some Chest)

Day 6		Hamstrings and Back

Day 7
Arms

Day 8
Rest (abs & cardio)
 
I currently do a modified PPL (push pull legs) 6 days a week. It looks like : delt focused push, pull with a little side delt action at the end, quads and hammys with a little front/side delt, tricep focused push, pull + biceps, then weak points (currently biceps and delts) its been giving me good results. Im getting close to the end of my mesocycle but good results thus far
 
I like how you’re targeting weak points with a dedicated day, a smart way to bring up lagging areas. The delt volume across the week must be intense! Do you find recovery manageable with all that shoulder work, or do you have to dial back on certain days?
 
Justtrynagetbig said:
Hey guys just wondering what kinda split you guys enjoy the most. I’m on the following currently, its hard to take rest days so i’ll still go and hit something 😅

I also do cardio 5x a week but have dedicated days incase i’m crunched for time on the training day.


Day
Muscle Groups

Day 1
Quads and Calves

Day 2
Chest (Plus Some Triceps)

Day 3		Back (Plus Some Bis)

Day 4
Rest (abs & cardio)

Day 5
Shoulders (Plus Some Chest)

Day 6		Hamstrings and Back

Day 7
Arms

Day 8
Rest (abs & cardio)
Click to expand...
I used to train pretty much every day when I spilt things up like you do. Only difference is I only train arms once on their own day, but my arms always grew easy, so I didn’t need extra after chest, ect.
 
Legs and back have their own seperate days. Triceps, shoulders and calves, and lastly chest, biceps and calves.

I've gotten great results recently training each body part once every 1.5 to 2 weeks, except for calves where they get trained every week with just 1 set to failure. So that's 2-3 workouts per week. Usually just 2 though.

I should add I'm a very low volume high intensity type of guy.
 
58 years young lol.

day 1 Back
day 2 Chest
day 3 Legs
day 4 rest
day 5 Arms
day 6 shoulders
day 7 rest

I do like 30.minute HIT training. Rest days can go anywhere in there. Dictated by my hip shoulder and elbows lol. when the soreness there isn't going away I have no issues taking 3-5 days off focussing on cardio core and meal prep. Works good steady gainz no wasted effort. I abhore overtraining.
 
I cycle through 2 different splis. Switch every 8-12 weeks. It coincides with how intensely I’m training jiu jitsu.

3 days per week upper/lower/upper.
4 days push/pull/legs/upper

I get best results for upper body muscles twice per week for frequency. This keeps session volume low per muscle but getting the appropriate amount of volume per week. When doing athletics and lifting, this prevents you from tearing down one muscle group too much and risking injury when doing jiu jitsu.

I can only train legs once per week plus jiu-jitsu. Twice per week, and my knees start to scream.

Sample upper (i do an A and B workout with different exercises)
Chest 4 set
Back 4 sets
Shoulders 3 sets
Tris 3 sets
Bis 3 sets

Vs a push week (only 6 set per muscle, but the rest of the volume is made up with the upper above end of week)
Chest A 3 sets
Chest B 3 sets
Shoulders A 3 sets
Shoulder B 3 sets
Tris A 3 sets
Tris B 3 sets
 
Ya I don't do the bro split, optimally everything should be hit directly at least twice a week. I hit legs only once a week if I even have them in a meso because they grow super easy for me and I like to fit in pants so they don't get much training anymore. I do a kind of modified ppl usually but I hit biceps and shoulders 4x weekly ATM because they recover quickly and you can't have too big of arms or side delts.

M- chest, triceps, biceps, side delts
T- back, rear delt, biceps, abs
w-legs
T- triceps, chest, side delts, biceps
F- back, biceps, front delts, forearms.
 
Pippyhippy said:
58 years young lol.

day 1 Back
day 2 Chest
day 3 Legs
day 4 rest
day 5 Arms
day 6 shoulders
day 7 rest

I do like 30.minute HIT training. Rest days can go anywhere in there. Dictated by my hip shoulder and elbows lol. when the soreness there isn't going away I have no issues taking 3-5 days off focussing on cardio core and meal prep. Works good steady gainz no wasted effort. I abhore overtraining.
Click to expand...
Same here. Steady gains plus respecting and listening to my body. Feels good 😎😅

As a side note my cycles are short and infrequent, I workout less, the gains are great and I have time to enjoy other things in life instead of slaving away in the gym all week and ruining my health with drugs for the 80% of the year.

I'm probably biased because i consider myself a student of Mentzer and Yates having studied and practiced HIT for a decade now but the more I see whats going on out there the more I see that most people try WAY too hard.
 
CoolRick said:
Same here. Steady gains plus respecting and listening to my body. Feels good 😎😅

As a side note my cycles are short and infrequent, I workout less, the gains are great and I have time to enjoy other things in life instead of slaving away in the gym all week and ruining my health with drugs for the 80% of the year.

I'm probably biased because i consider myself a student of Mentzer and Yates having studied and practiced HIT for a decade now but the more I see whats going on out there the more I see that most people try WAY too hard.
Click to expand...
Mentzer had it right. A large group overtrain as exercise addicts or never controlling training or macros purposefully. For certain.
 
I was always into a push, pull legs routine, but now just train around what hurts and what doesnt.
I try and keep at least four days between body parts, except for my shoulders. If they arent giving me issues i will hit them every other day.
 
I used to split up different bodyparts(bro split)too, but over the years developed my own personal style, more full-bodied compound movement(rarely do isolated movement), cardio. Cardio makes me feel less depressed lol. I realized blood circulation you get from high intensity cardio is nothing close to blood circulation you get from just lifting. Cardio blood circulation in my experience is way more superior. However for maximum muscle building its not ideal, ive been just maining in 210-220lb, heaviest ive been was 225lb, wasn't able to feel comfortable beyond that.

Day1- kettlebell squat and kettlebell deadlift swing, dumbell rows, cardio(high intensity)20minutes

Day2- heavy sled pulls first, second exercise, sled push and other compound exercise(barbell row, pushups and brupees) in between the sled push

Day3- Cardio/rest

Day4- Single leg, split squats, single leg deadlift, pullups, cardio(high intensity) 20minutes

Day 5- Heavy bar deadlift, some more pulls, cardio

Day 6- boxing

Day7-rest

Currently at 215lb, 6'2.
 
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