Work out splits

The_Night_King

The_Night_King

Winter Is Here:
Trusted Member
So whats everyones work out split like. I just started a new cycle. So will be back to a regular training split now.

I tend to respond to high volume/lots of sets---15-20 rep range. Going to keep the weight moderate this time around

Second back/arms day will be in the 20-30 rep range.

Monday-Chest/Shoulders
Tues-Off
Wed-Back/Arms (Cardio Post Workout)
Thurs-Legs (Cardio Post Workout)
Fri-Off
Sat-Back/Arms (Pump Work) (Cardio Post Workout)
Sun-Off
 
Similar here. I really have been enjoying the level of failure I can get with high rep sets
Been even doing several century sets. I'll pick a weight I fail around 30 reps and then do 100 with rest pauses of a breath or 2 and not dropping the weight. Then do another century set. It's like your mind enters this weird consistant pain space. I love it. It's not like you can really injure yourself. It's more burn with massive blood flow

Edit - I'll do 5 days a week. With boxing as my cardio/anaerobic several times for 10 rounds.

Monday - arms - triceps/biceps
Tuesday - shoulders
Wednesday - back/ traps
Thursday - chest/abs
Friday - Fucking leg day
Sat/Sun - limp around like a wounded animal
 
There are no set days for my split. I work chest with tris, back with biceps, shoulders with another back workout, and legs daily. Legs are at the end of each workout, and the exercise is basically deep stance work and super low body weight squats. I do a resistance workout, and the next day, I do a two-hour martial arts workout, then a day off. Basically, I try to do two on, one off, but if I have not recovered, I take an extra day off. I do forearms every workout as well as a series of palm work from Bagua and basic punches.
 
I am coming off injury soon, i hope, and plan on changing my approach completely.
Not exactly sure what it will look like yet.
 
Mon- barbell squats, flat bench press, barbell rows, front/side/rear lateral raises, alternating dumbell curls

Tues-sprints

Wed-deadlift, Incline barbell press, leg extentions, landmine press or Smith machine overhead press, easy bar curls,

Thursday-20 minute run

Friday-barbell squats, barbell shrugs, pull-ups, Decline barbell press, dumbell hammer curls, lateral raise front and side

Sat-rest
Sunday 45 min jog
 
Monday - Pull (4 back movements - 2 unilateral, 2 bilateral, shrugs, 2 bicep)
Tuesday - Push (lateral raises, incline press, flat press, fly, bilateral tricep, rear delt fly)
Wednesday - Legs (adductors, ham curls, leg press, pendulum, leg ext, DB rdl)
Thursday - OFF
Friday - Pull (4 back movements - 2 bilateral, 2 unilateral, 2 bicep)
Saturday - Push (lateral raises, incline press, pec deck, shoulder press, unilateral tricep, rear delt fly)
Sunday - OFF

Everything is 2-3 sets. Ive shift my training intensity quite a bit over the course of this year. Previous all sets were to failure like an idiot. Now only the final set is to failure and the previous are in a close proximity/
Although I would consider everything on physique my "weak point", I'm more lower body dominant so thats why its designed this way
 
Monday: Back/Traps
Wednesday: Legs
Thursday: Shoulders/ Triceps
Saturday: Chest Biceps

14-18 sets per muscle group except bicep triceps around 12~

Always 3 warm up sets before my first big coumpound movement heavy set then lower the weights and focus on hypertrophy.

I run the rack on lateral raises and implement drop sets on one set for each muscle group.

Neck training twice a week, mobility and stretching 3x a week. Muay thai once a week.

I'm a fucking machine. 😤😂
 
6 days per week, push, pull, legs, push, pull, legs. Saturday is my rest day.
Volume is usually about 6-8 sets per body part each day so 12-16 sets per week, I train in the hypertrophy rep range of 6-30 reps keeping compound movements on the lower rep range usually about 1-2 rir with the exception of the last week before deload where i train 0 rir.
I'm considering doing either a strength meso or a bro split for my next month of maintenance but I might just reduce volume slightly and keep the ppl.
 
Mon: chest, back, traps + cardio
Tues: bis, tris, shoulders + cardio
Wed: cardio
Thurs: legs, no cardio
Fri: upper body misc to hit what I missed or what I want to for fun, maybe cardio
Sat: cardio
Sun: nothing

Workouts are early AM with cardio in the afternoon. Granted I dont hit all cario sessions and I'm working around some tendon injuries hence why I'm kind of winging it as I go and playing around with modified Mentzer 1 Set protocols. Call me crazy but it's working for me, maybe less is more 🤷‍♂️
 
Shrek said:
Mon: chest, back, traps + cardio
Tues: bis, tris, shoulders + cardio
Wed: cardio
Thurs: legs, no cardio
Fri: upper body misc to hit what I missed or what I want to for fun, maybe cardio
Sat: cardio
Sun: nothing

Workouts are early AM with cardio in the afternoon. Granted I dont hit all cario sessions and I'm working around some tendon injuries hence why I'm kind of winging it as I go and playing around with modified Mentzer 1 Set protocols. Call me crazy but it's working for me, maybe less is more 🤷‍♂️
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If it works that's great. I find 2 sets is good, 3 or 4 is generally better but it depends. For squats 2 sets is pretty systemically fatiguing 3 is awesome if it feels like I need it but usually 2 is good. I'll do extensions after for 3 or 4 sets. deadlifts are next level fatiguing and 1 or 2 sets is pretty much all I can recover from without diminishing results, I'm not doing them on my cut and I might not have them in my next bulk either. Stuff like curls isn't very fatiguing and 4 sets is great. I do 2 workouts for a body part each session.
 
Negan said:
If it works that's great. I find 2 sets is good, 3 or 4 is generally better but it depends. For squats 2 sets is pretty systemically fatiguing 3 is awesome if it feels like I need it but usually 2 is good. I'll do extensions after for 3 or 4 sets. deadlifts are next level fatiguing and 1 or 2 sets is pretty much all I can recover from without diminishing results, I'm not doing them on my cut and I might not have them in my next bulk either. Stuff like curls isn't very fatiguing and 4 sets is great. I do 2 workouts for a body part each session.
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It works for rehab which is where I am now. Normally I would be doing more of what you are describing if not exactly, but I've got tennis elbow in one arm and golf elbow in the other 🤷🏻‍♂️ oof
 
How can you guys train chest and back together? I feel like throwing up after deadlifts and rows... And I still got 3 back exercises and 2 traps exercises left.
 
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