Post your current training split/routine

Maximus14

Well-known member
Trusted Member
Right now I'm doing the 531 boring but big 3 month challenge, I have always enjoyed wendlers routines I find they work for my goals and don't beat the crap out of me too much
Day 1
Military press 531 sets and reps
Bench press 5x10 @ 50% of 1rm
5x10 chinups or lat pulldowns (depending how my elbows feel)

Lateral raise
Tricep extension
Hammer curls

3x10 as a triset.

Day 2
Deadlifts 531 sets and reps
Squat 5x10 @50%
Hanging leg raises 5x10

Day 3
Bench 531 sets and reps
Military press 5x10 @50%
Dumbell rows 5x10

Face pulls
Tricep extension with cables
Db bicep curls

3x10 triset

Day 4
Squat 531 sets and reps
Deadlifts 5x10 @ 50% (really taps into your mental toughness)
Ab wheel rollouts or kneeling cable crunches 5x10

After each workout I usually do 4 500m sprints on the concept 2 or battle ropes 5-10x 30seconds
 
Day 1 legs , always legs first day to set the tone
My leg days are pretty wild I take legs serious
I squat and usually spend close to an hour squatting with a barbell . I start pretty light around two plates and work my way up .
I usually do a 6 x6
Than drop the weight amd change foot placements amd do a bunch of sets at two plates with 60 second brakes to finish until I absolutely can’t get one more rep. Than I do leg extensions and leg curls . And I do high weight low reps followed by low weight high reps.
Every two weeks I go in and I do walking lunges with a bar until I can’t lunge anymore
Day 2 is chest triceps shoulders
Looks like this
Incline Db
Decline DB
Flat fly
Hex presses
Close grip bench
Over head tri presses
Dips
Pyramid tri on the machine
Military press
Arnold press
Front raise
Cable rear delt
Lateral raise
And I always finish off the day with walking farmers Carrys
Day 3 back biceps and core
I can no longer deadlift due to my back injury so it looks like this
Wide grip pull downs
Wide grip pull ups
Standing Bi bro curls heavy
Strict curls against the wall
Rows
Reverse curls
Normal pull downs
Hammer curls
Cable curl pyramid
Straight arm pull downs
Roman chair strict sit up I do sets of twenty until failure I usually get about 300 in
Ab wheel
Cable crunches
And I finish by doing just wide grip hangs for a few sets
I didn’t put weights or reps in because I let my body tell me what it wants now. I don’t really take days off it’s pretty rare some days I go really heavy some days I just bang out tons of reps .
I do one mile of cardio every day


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Uhm,

Maybe work out, pick the part that I think I feel like training.
If not maybe cardio.

Or if my feet hurt too bad, skip it all and play a video game or watch you tube.

I think I just figured out why I am not progressing.

Now when I did train consistantly

Legs

Chest

Back

Arms

Shoulders

Repeat

Cardio if I’m cutting.
 
Day 1 legs , always legs first day to set the tone
My leg days are pretty wild I take legs serious
I squat and usually spend close to an hour squatting with a barbell . I start pretty light around two plates and work my way up .
I usually do a 6 x6
Than drop the weight amd change foot placements amd do a bunch of sets at two plates with 60 second brakes to finish until I absolutely can’t get one more rep. Than I do leg extensions and leg curls . And I do high weight low reps followed by low weight high reps.
Every two weeks I go in and I do walking lunges with a bar until I can’t lunge anymore
Day 2 is chest triceps shoulders
Looks like this
Incline Db
Decline DB
Flat fly
Hex presses
Close grip bench
Over head tri presses
Dips
Pyramid tri on the machine
Military press
Arnold press
Front raise
Cable rear delt
Lateral raise
And I always finish off the day with walking farmers Carrys
Day 3 back biceps and core
I can no longer deadlift due to my back injury so it looks like this
Wide grip pull downs
Wide grip pull ups
Standing Bi bro curls heavy
Strict curls against the wall
Rows
Reverse curls
Normal pull downs
Hammer curls
Cable curl pyramid
Straight arm pull downs
Roman chair strict sit up I do sets of twenty until failure I usually get about 300 in
Ab wheel
Cable crunches
And I finish by doing just wide grip hangs for a few sets
I didn’t put weights or reps in because I let my body tell me what it wants now. I don’t really take days off it’s pretty rare some days I go really heavy some days I just bang out tons of reps .
I do one mile of cardio every day


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I also do a 1-2 mile weight vest walk fasted every morning time permitting I'll do 2 miles but it's usually 1 mile
 
Now that im getting older i try to get the most out of the absolute least amount of
Volume lol

I train pretty high frequency but try to keep the volume and workout time limited
That's honestly why I went with 531 and the 3 month challenge, set up for a higher frequency with a relatively lower volume, since I'm just getting back into it from the lockdowns, I did at home dumbell full body 3x a week while everything was closed, but I'm still trying to ease myself back into a larger training volume
 
I won't change this up until I hit a wall - no progress in reps / weight.
Max 4 days a week (2 days on 1 off) and often just EOD. If I hit the weights more that 4 days a week, inevitably I end up injured. I need my days off.
P/P/L system. I mix up exercises but always keep the core exercises.

I don't worry about taking a week or two off. If I feel an injury coming or am run down I stop lifting for a week. It was one of the hardest things for me to learn (just a mental block) - it helps me in the long game. I use to think I would lose too much taking a week or two off when I feel an injury starting. I use to try and workout through it and inevitably end up with a chronic issue or hurt something serious enough to keep me out for months.
A few de-load phases a year as well.
 
chest (heavy)
side delts (volume)
triceps (cable work)

Back (lots of pulldowns and pullups)
rear delts
biceps


Quads
hams

delts (heavy presses)
triceps (close grip heavy, skull variations)
pump chest with good amount of stretching

Back (heavy bbell work with lots of heavy rows)
bicep (pump)
calves

Only train legs once a week cause thats enough, everything else gets twice/week
Try to stay in the 12-15 working sets per session
 
Back / rear delt's
Legs
Chest / tri's
Rest
Back / hams / glutes / bi's
Tri's / side delt's / abs / quads
Rest
 
Day 1 overhead dumbell press superset with lat pulldowns
Flat barbell bench press superset bentover barbell rows
Lateral raises and tricep pushdowns
20 minutes cardio

Day 2
Barbell squats.
Leg extentions
Barbell shrugs
Upright rows
20 min cardio

Day 3- 20 minutes cardio

Yea I'm slacking for sure lol. Just a maintenance phase for now
 
Spent a couple of years doing PPL - came back to a high volume bro split...

Chest
Arms
Shoulders
Back
Legs
2x days off per week - inserted when needed or schedule forces it.


IMO - there's no magic split, it all works if you're working hard, eating good and putting needles in your body.
 
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