Favourite workout split

Oldguyjiujitsu said:
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
Click to expand...
I totally agree, jui jitsu really wears down your muscle and ligament, because of how intense it could get, so you have to really take that in to consideration and heal properly, otherwise, its just going to lead to injuries. Too much lifting while training for jits will not give your body enough time to heal, especially your tendons.
 
I’ve been doing an upper/lower four-day split for a while now and liking the flexibility. Sometimes I mix in bodyweight stuff from khanhtrinhvn.com, their pull-up bars are solid and easy to set up at home, makes squeezing in a quick workout on off-days way easier. Helps on those weeks when I can’t make it to the gym as often as I’d like.
 
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...
Im not even sure if this guy's a member still but I love how both rest days include cardio and abs lol. Fuck we're a bunch of wing nutts
 
Right now cycling through

Legs
Arms
Chest/shoulders
Back

Training 5 days a week either 2 or 3 days on, 1 day off. I have an A & B session for each day, so I come back around to each session every 11-12 days. I’ve found this to be a very balanced split in terms of being able to work on all aspects of my physique equally but still training each muscle more frequently than once a week on average.
 
chest/back
Delts/arms
Legs
off
back/chest
Arms/delts
off

Legs once a week cause thats all i want to do. except calves. I do those at the end of any workout i feel like at the time. usually 3 days/week
 
1 - Chest, some side delts, bi's
2 - legs
3 - off
4 - back, some bi's/forearms
5 - Shoulders/triceps

Areas to bring up.....legs, biceps, mid back, chest
 
My splits are always laid out to fit into my current situation and goals. The last couple I've switched back and forth between 2 and/or 3 days focused on specific body parts while the rest of the week is set at a maintenance level for the remaining muscle groups. For example 3 back days, a lower and a push day. Or a quad, ham and lower day with a pull and a push day.
The " split" one follows is largely irrelevant provided the training they are doing checks all the important boxes..... Intensity, progression/results and recovery.
Sometimes a person has the drive to max out and tweak every possible variable to maximize their growth stimulus and other times a minimum effective volume or maintenance volume is just what they need.
 
1. Legs
2.Chest
3. Arms
4. Shoulders

Take a couple days off.

Cardio pretty much every day now.

I haven’t trained back in 5 years. All the lifting at work seems to be doing the trick for me. But I was thinking of incorporating deadlifts only.
 
I stick to a simple push pull legs most weeks and swap days around if life gets busy. Keeping cardio on lighter lifting days helps me stay consistent without feeling burnt out.
 
Im hitting each muscle group twice a week but a bit less volume per workout.
Day 1- chest and Back
Day 2 Legs/shoulders/ - bis and tris only one a week on day 2. Arms just grow way easier than anything else for me.

Cardio split throughout and on some off days. Keep trying to convince my wife that sex is great exercise and awesome for burning fat so should be gettin at it more often. Shes not buyin it 🤷
 
You must log in or register to reply here.
Top