If you Need a Split come here

**powerman2000** · 09-07-2005, 09:45 PM

Need a Split here ya go

3 Day splits

Mon: off
Tue: Chest, Tri, Forearms, abs.
Wed: Back, Bi's, traps, forearms
Thr: off/cardi
Friday: Legs /Delts
Sat: off/cardio
Sun: off/

Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio

Monday: Chest Tri's
Tuesday: off
Wednesday: Back Bi's and Forearms
Thrusday: Off
Friday: Shoulders and Legs

monday- chest tri's shoulders
wednesday-legs/abs
friday- back bi's forearms

Monday- Chest Tris Delts
Wednesday- Legs
Friday- Back Biceps Traps Forearms

4 day splits

Monday- chest/tris
Tuesday- back/bis
wednesday- off
Thursday- shoulders/forearms
Friday- Legs
saturday/sunday- off or cardio

Monday-Chest-Tri's
Tuesday-Back-Bi's-forearms
wednesday-rest
thursday-Shoulders
Friday-Legs

Fri-legs
Sat-chest/tris
Mon-back/bis
Tues-shoulders

1.back/Chest
2.Rest
3.Shoulders + Traps + Arms + Abs
4.Rest or HIIT
5.Legs
3.Rest or HIIT

Day 1: Chest/Back/Shoulders/Traps
Day 2: Biceps/Triceps
Day 3: 20 min of HIIT and abs
Day 4: Quads/Hamstrigs/Calves
Day 5: Off

5 and 6 and 7 day splits

mon: chest/tri
tue: back/abs
wed: bicep/forearm
thur: shoulder/traps
fri: legs

mon -chest tris
tues- back forarms
wed - Delts traps
Thur - Legs
Fri –Arms

mon-chest Delts
Tues- legs
Wed – Back Traps
Thur- Arms
Friday -Forearms/abs

M -Chest, Triceps
T -Abs
W -Back, Biceps
Th -REST
F -Shoulders
Saturday -Legs
Sunday – Rest

Monday: Chest/Triceps
Tuesday: Back/Shoulders
Wednesday: Abs
Thursday: Rest
Friday: Biceps/Forearms
Saturday: Legs/Calves
Sunday: Rest

Monday: Chest/Triceps
Tuesday: Biceps/Forearms
Wednesday: Abs
Thursday: Rest
Friday: Back/Shoulders
Saturday: Legs/Calves
Sunday: Rest

Mon: Arms
Tue: Legs
Wed: Chest
Thu: Back
Fri: Shoulders
Sat: Off
Sun: Off

Sunday: Bis/Tris/Forearms
Monday: Shoulders/Abs
Tuesday: Legs/Calves
Wednesday:Rest
Thursday Chest/Abs
Friday: Back/Calves
Saturday:Rest

Monday: Chest/Abs/Cavles
Tuesday: Back/Forearms
Wednesday:Rest
Thursday Upper Legs/Cavles
Friday: Shoulders/Traps
Saturday:Arms
Sunday:Rest

mon - bicep/forearm
tue - legs
wed - back/tricep
thur - traps/abs
fri - chest/shoulders.

Mon - Back
Tue - Chest
Wed - Shoulders
Thu - Arms
Fri - Legs
Sat - Off
Sunday: Off

Monday: Chest
Tuesday: Back
Wenesday: Shoulders
Thursday: Off
Friday: Arms
Saturday: Legs
Sunday: Rest

Monday:Bis/Tris/Forearms
Tuesday:Quads/Hams/Calves
Wednesday:Rest
ThursdayShoulders
Friday:Back
Saturday:Chest

Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio
Friday: Legs
Saturday: Cardio

Mon –Chest/Back
Tues-Arms/Shoulders
Wed-Chest/back
Thur-Arms/Shoulders
Fri-Touchup on everything

Monday-Biceps/Triceps/Forearms/Lower Back
Tuesday-Quads/Hamstrings/Calves
Wednesday-Cardio/Abs
Thursday-Off
Friday-Chest/Back/Shoulders/Traps
Saturday-Biceps/Triceps/Forearms/Lower Back(a.m.), Cardio (p.m.)
Sunday-Abs

Mon--Shoulders & bi's
Tue--Legs
Wed--Cardio & abs
Thu--Chest & tri's
Fri--Cardio & abs
Sat--Back

M- Back/traps/forearms
T- Chest/abs/calves
W-Cardio (distance)
Th- Legs/calves/abs
F-Shoulders/traps
Sat- Biceps/triceps
Sun-cardio (HIIT)/calves/abs

DAY1: chest, back
DAY2: shoulders, traps
DAY3: cardio, abs
DAY4: legs
DAY5: cardio, abs
DAY6: biceps, triceps,(forearms?)
DAY7: rest

Monday: Legs
Tuesday: Back, biceps and cardio
Wenesday: Cardio and abs
Thursday: Chest, triceps and cardio
Friday: Shoulders, calves, abs and cardio
Saturday: R&R
Sunday: Cardio and abs

Day 1 Chest
Day 2 Back
Day 3 Off
Day 4 Legs
Day 5 Shoulders/Traps
Day 6 Arms
Day 7 Off

Monday: Biceps, thighs, traps
Tuesday: Triceps, Calves, Abs
Wednesday: Shoulders, Forearms, Chest
Thursday: Biceps, thighs, traps
Friday: Triceps, Calves, Abs
Saturday: Shoulders, Forearms, Chest
sun: off

mon: back/foreams
tue: chest/tri
wed: quad/ham
thur: off
fri: shlds/abs
sat: calves/bis\

Monday - Chest, Shoulders and Triceps
Tuesday - HIIT and Abs
Wednesday - Back, Biceps and Forearms
Thursday - Quads, Hamstrings and Calves
Friday - HIIT and Abs
Saturday - Start cycle again

Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)

Day 1: chest, shoulders, tri's
Day 2: abs, hiit
Day 3: legs
Day 3: abs, hiit
Day 5: back, rear delts, bi's, forearms
Day 6: rest

Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)

Add as many more splits as you can to this thread.

Apootheosis · 09-13-2005, 05:20 PM

Heres a split better than all of those. This one actually indicates volume, key principles, specific instructions, and reasoning.

here you go.

http://www.hypertrophy-specific.com/hst_index.html

As you progress, increase the volume (even though it says not to in the article)

chlaxman · 09-13-2005, 09:02 PM

Quote:

Originally Posted by Dodgy 8

Heres a split better than all of those. This one actually indicates volume, key principles, specific instructions, and reasoning.

here you go.

http://www.hypertrophy-specific.com/hst_index.html

As you progress, increase the volume (even though it says not to in the article)

Not everyone likes HST, so saying that it is better than all of those is a bit misleading.

**powerman2000** · 09-13-2005, 09:08 PM

Everyone needs to know that although the previous poster is entitled to his opinion, what he posted as the end-all be-all to training and splits is just his opinion and nothing more.

Quote:

Originally Posted by Dodgy 8

Heres a split better than all of those. This one actually indicates volume, key principles, specific instructions, and reasoning.

here you go.

http://www.hypertrophy-specific.com/hst_index.html

Apootheosis · 09-13-2005, 10:18 PM

Quote:

Originally Posted by powerman2000

Everyone needs to know that although the previous poster is entitled to his opinion, what he posted as the end-all be-all to training and splits is just his opinion and nothing more.

yeah....

Quote:

Originally Posted by dodgy8

This one actually indicates volume, key principles, specific instructions, and reasoning.

here you go.

pammiejoe6 · 09-13-2005, 11:39 PM

dude...got anything that splits up legs into two days...like quad dominant and hammie dominant, and then all the upper body stuff split up?

im loving this routine i am doing right now but will be wanting to switch it up in about 2 weeks so im on the lookout for something good to kick my ass!

since i have a lot of weight to lose still i like to really hit my problem areas a LOT...meaning LEGS...hahah...and have found i really do well splitting up quads and hammies....

hmm...guess i could just look at what you have and make my own aye? LMAO

:mask:

thanks for the ideas dude!

chlaxman · 09-13-2005, 11:43 PM

You could definitely split up hammies and quads, I've done it before with pretty good results actually. I was hitting hammies with SLDL on the same day that I was doing heavy dealifts and it worked really well. The SLDL was a nice warmup for heavy deads, which also killed my hammies.

I'm sure powerman2000 has some ideas, too, I just wanted to throw that out there.

pammiejoe6 · 09-13-2005, 11:51 PM

Quote:

Originally Posted by chlaxman

You could definitely split up hammies and quads, I've done it before with pretty good results actually. I was hitting hammies with SLDL on the same day that I was doing heavy dealifts and it worked really well. The SLDL was a nice warmup for heavy deads, which also killed my hammies.

I'm sure powerman2000 has some ideas, too, I just wanted to throw that out there.

thanks dude...i agree those SLDL are GREAT....i also find that doing deads and then leg curls KILLS...

ill appreciate any advice...its almost time to switch thangs up...hehe

**johnsbod** · 09-14-2005, 04:24 AM

That's a great post powerman, but I'm going to add my 3-day split too. I only have time to train 3 days a week, and right now I'm doing:

Monday-chest, biceps, forearms
Wednesday-legs, shoulders
Friday-back, triceps, abs

I do cardio on off days outside of the gym most of the time.

Throughout the year I normally alternate between this split and a more traditional push/pull like you recommended and both work well for me.

**powerman2000** · 09-14-2005, 09:01 PM

Quote:

Originally Posted by johnsbod

That's a great post powerman, but I'm going to add my 3-day split too.

That is the idea, for everyone to add a split they like that isn't on the list.

Thanks for adding yours. :bigthumbu

pammiejoe6 · 09-14-2005, 09:32 PM

Quote:

Originally Posted by powerman2000

That is the idea, for everyone to add a split they like that isn't on the list.

Thanks for adding yours. :bigthumbu

ohhh...hahahaha

ok heres my 4 day split....its called Baby Got Back:

Mon: Horizontal Push Pull....back, chest w/ standing calf raises

Tues: Quad dominant legs ( w/ 1 hammie accessory exercise) and biceps

Wed off

Thurs: Verticle Push/Pull....back, shoulders w/ seated calf raises

Fri: Hammie dominant legs ( w/ 1 quad accessory exercise) and triceps

Sat off

Sun off

**builtbeast** · 09-14-2005, 10:00 PM

For now mine is a 3 day split, it's close to the last one on the list:

Monday - chest / tris / delts / forearms
Tuesday - cardio
Wednesday- legs / abs
Thursday - cardio
Friday- back / biceps / traps

**Proverbs** · 09-14-2005, 10:36 PM

Here's mine:

Monday - Shoulders/Traps
Tuesday - Back/Chest
Wednesday - Bi's/Tri's
Thursday - Off
Friday - Legs
Saturday - Back & Chest (heavier - with w/o partner)
Sunday - Off

I just changed it a bit this week to focus more on back & chest

**powerman2000** · 09-15-2005, 12:57 AM

Quote:

Originally Posted by PROVERBS 4:13

Here's mine:

Monday - Shoulders/Traps
Tuesday - Back/Chest
Wednesday - Bi's/Tri's
Thursday - Off
Friday - Legs
Saturday - Back & Chest (heavier - with w/o partner)
Sunday - Off

I just changed it a bit this week to focus more on back & chest

Thanks Prov!

LoveThyPain · 09-16-2005, 01:11 PM

http://ironmass.com/forums/showpost....6&postcount=39

Bro could u please show me what ur log looks like for this routine - detailings the workouts, sets, reps and resting periods between them?

Its been six months since i last worked out. I have gradually seen my lean/rockhard physique transform into a pile of blubber. Its time to get myself on track. I am looking to start working out in a couple of days and would really appreciate if u could help me out here bro.

Crazytall · 09-16-2005, 10:37 PM

How's my split?

Mon: Off
Tues: Off
Wed: Chest (Speed)+ Upper Body
Thurs: Off
Fri: Legs
Sat: Back Biceps, and Traps
Sun: Chest (Heavy) and Upper Body

**johnsbod** · 09-17-2005, 08:33 PM

Quote:

Originally Posted by Crazytall

How's my split?

Mon: Off
Tues: Off
Wed: Chest (Speed)+ Upper Body
Thurs: Off
Fri: Legs
Sat: Back Biceps, and Traps
Sun: Chest (Heavy) and Upper Body

What do you include in upper body on Wednesday and Sunday?

09-07-2005, 09:45 PM	#1
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,238 Recipes: 0 Rep Power: 198	If you Need a Split come here Need a Split here ya go 3 Day splits Mon: off Tue: Chest, Tri, Forearms, abs. Wed: Back, Bi's, traps, forearms Thr: off/cardi Friday: Legs /Delts Sat: off/cardio Sun: off/ Sunday: Back + Abs Monday: Cardio Tuesday: Chest + Tris Wednesday: Shoulders + biceps + traps Thursday: Cardio Monday: Chest Tri's Tuesday: off Wednesday: Back Bi's and Forearms Thrusday: Off Friday: Shoulders and Legs monday- chest tri's shoulders wednesday-legs/abs friday- back bi's forearms Monday- Chest Tris Delts Wednesday- Legs Friday- Back Biceps Traps Forearms 4 day splits Monday- chest/tris Tuesday- back/bis wednesday- off Thursday- shoulders/forearms Friday- Legs saturday/sunday- off or cardio Monday-Chest-Tri's Tuesday-Back-Bi's-forearms wednesday-rest thursday-Shoulders Friday-Legs Fri-legs Sat-chest/tris Mon-back/bis Tues-shoulders 1.back/Chest 2.Rest 3.Shoulders + Traps + Arms + Abs 4.Rest or HIIT 5.Legs 3.Rest or HIIT Day 1: Chest/Back/Shoulders/Traps Day 2: Biceps/Triceps Day 3: 20 min of HIIT and abs Day 4: Quads/Hamstrigs/Calves Day 5: Off 5 and 6 and 7 day splits mon: chest/tri tue: back/abs wed: bicep/forearm thur: shoulder/traps fri: legs mon -chest tris tues- back forarms wed - Delts traps Thur - Legs Fri –Arms mon-chest Delts Tues- legs Wed – Back Traps Thur- Arms Friday -Forearms/abs M -Chest, Triceps T -Abs W -Back, Biceps Th -REST F -Shoulders Saturday -Legs Sunday – Rest Monday: Chest/Triceps Tuesday: Back/Shoulders Wednesday: Abs Thursday: Rest Friday: Biceps/Forearms Saturday: Legs/Calves Sunday: Rest Monday: Chest/Triceps Tuesday: Biceps/Forearms Wednesday: Abs Thursday: Rest Friday: Back/Shoulders Saturday: Legs/Calves Sunday: Rest Mon: Arms Tue: Legs Wed: Chest Thu: Back Fri: Shoulders Sat: Off Sun: Off Sunday: Bis/Tris/Forearms Monday: Shoulders/Abs Tuesday: Legs/Calves Wednesday:Rest Thursday Chest/Abs Friday: Back/Calves Saturday:Rest Monday: Chest/Abs/Cavles Tuesday: Back/Forearms Wednesday:Rest Thursday Upper Legs/Cavles Friday: Shoulders/Traps Saturday:Arms Sunday:Rest mon - bicep/forearm tue - legs wed - back/tricep thur - traps/abs fri - chest/shoulders. Mon - Back Tue - Chest Wed - Shoulders Thu - Arms Fri - Legs Sat - Off Sunday: Off Monday: Chest Tuesday: Back Wenesday: Shoulders Thursday: Off Friday: Arms Saturday: Legs Sunday: Rest Monday:Bis/Tris/Forearms Tuesday:Quads/Hams/Calves Wednesday:Rest ThursdayShoulders Friday:Back Saturday:Chest Sunday: Back + Abs Monday: Cardio Tuesday: Chest + Tris Wednesday: Shoulders + biceps + traps Thursday: Cardio Friday: Legs Saturday: Cardio Mon –Chest/Back Tues-Arms/Shoulders Wed-Chest/back Thur-Arms/Shoulders Fri-Touchup on everything Monday-Biceps/Triceps/Forearms/Lower Back Tuesday-Quads/Hamstrings/Calves Wednesday-Cardio/Abs Thursday-Off Friday-Chest/Back/Shoulders/Traps Saturday-Biceps/Triceps/Forearms/Lower Back(a.m.), Cardio (p.m.) Sunday-Abs Mon--Shoulders & bi's Tue--Legs Wed--Cardio & abs Thu--Chest & tri's Fri--Cardio & abs Sat--Back M- Back/traps/forearms T- Chest/abs/calves W-Cardio (distance) Th- Legs/calves/abs F-Shoulders/traps Sat- Biceps/triceps Sun-cardio (HIIT)/calves/abs DAY1: chest, back DAY2: shoulders, traps DAY3: cardio, abs DAY4: legs DAY5: cardio, abs DAY6: biceps, triceps,(forearms?) DAY7: rest Monday: Legs Tuesday: Back, biceps and cardio Wenesday: Cardio and abs Thursday: Chest, triceps and cardio Friday: Shoulders, calves, abs and cardio Saturday: R&R Sunday: Cardio and abs Day 1 Chest Day 2 Back Day 3 Off Day 4 Legs Day 5 Shoulders/Traps Day 6 Arms Day 7 Off Monday: Biceps, thighs, traps Tuesday: Triceps, Calves, Abs Wednesday: Shoulders, Forearms, Chest Thursday: Biceps, thighs, traps Friday: Triceps, Calves, Abs Saturday: Shoulders, Forearms, Chest sun: off mon: back/foreams tue: chest/tri wed: quad/ham thur: off fri: shlds/abs sat: calves/bis\ Monday - Chest, Shoulders and Triceps Tuesday - HIIT and Abs Wednesday - Back, Biceps and Forearms Thursday - Quads, Hamstrings and Calves Friday - HIIT and Abs Saturday - Start cycle again Monday - Legs /calves Tuesday - Shoulders / forearms Wednesday - Chest Thursday - Back Friday - Biceps / Triceps Saturday - (rest) Sunday - (rest) Day 1: chest, shoulders, tri's Day 2: abs, hiit Day 3: legs Day 3: abs, hiit Day 5: back, rear delts, bi's, forearms Day 6: rest Monday - Legs /calves Tuesday - Shoulders / forearms Wednesday - Chest Thursday - Back Friday - Biceps / Triceps Saturday - (rest) Sunday - (rest) Add as many more splits as you can to this thread. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

09-13-2005, 05:20 PM	#2
Apootheosis Pro Stature Join Date: May 2005 Posts: 626 Recipes: 0 Rep Power: 10	Heres a split better than all of those. This one actually indicates volume, key principles, specific instructions, and reasoning. here you go. http://www.hypertrophy-specific.com/hst_index.html As you progress, increase the volume (even though it says not to in the article) __________________ lawlz

09-13-2005, 11:43 PM	#7
chlaxman Pro Stature Join Date: Jun 2005 Location: Maine baby Posts: 585 Recipes: 0 Rep Power: 8	You could definitely split up hammies and quads, I've done it before with pretty good results actually. I was hitting hammies with SLDL on the same day that I was doing heavy dealifts and it worked really well. The SLDL was a nice warmup for heavy deads, which also killed my hammies. I'm sure powerman2000 has some ideas, too, I just wanted to throw that out there. __________________ Tempora mutantur, et nos mutamur in illis. :weight_li :dumbells: :bed2:

09-14-2005, 04:24 AM	#9
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	That's a great post powerman, but I'm going to add my 3-day split too. I only have time to train 3 days a week, and right now I'm doing: Monday-chest, biceps, forearms Wednesday-legs, shoulders Friday-back, triceps, abs I do cardio on off days outside of the gym most of the time. Throughout the year I normally alternate between this split and a more traditional push/pull like you recommended and both work well for me. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

09-14-2005, 10:36 PM	#13
Proverbs Mr. Warm & Easy Join Date: May 2005 Posts: 5,268 Recipes: 0 Rep Power: 221	Here's mine: Monday - Shoulders/Traps Tuesday - Back/Chest Wednesday - Bi's/Tri's Thursday - Off Friday - Legs Saturday - Back & Chest (heavier - with w/o partner) Sunday - Off I just changed it a bit this week to focus more on back & chest __________________ Ads by Google are contextually relevant advertisements that appear beside related content on the page. The web publishers who display Ads by Google are part of the Google AdSense program, and the ads come from Google's base of AdWords advertisers.

09-13-2005, 11:39 PM	#6
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,162 Recipes: 0 Rep Power: 84	dude...got anything that splits up legs into two days...like quad dominant and hammie dominant, and then all the upper body stuff split up? im loving this routine i am doing right now but will be wanting to switch it up in about 2 weeks so im on the lookout for something good to kick my ass! since i have a lot of weight to lose still i like to really hit my problem areas a LOT...meaning LEGS...hahah...and have found i really do well splitting up quads and hammies.... hmm...guess i could just look at what you have and make my own aye? LMAO :mask: thanks for the ideas dude!

09-14-2005, 10:00 PM	#12
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,828 Recipes: 0 Rep Power: 98	For now mine is a 3 day split, it's close to the last one on the list: Monday - chest / tris / delts / forearms Tuesday - cardio Wednesday- legs / abs Thursday - cardio Friday- back / biceps / traps

09-16-2005, 01:11 PM	#15
LoveThyPain IronMass Fornicator Join Date: May 2005 Location: Purgatory Posts: 359 Recipes: 0 Rep Power: 10	http://ironmass.com/forums/showpost....6&postcount=39 Bro could u please show me what ur log looks like for this routine - detailings the workouts, sets, reps and resting periods between them? Its been six months since i last worked out. I have gradually seen my lean/rockhard physique transform into a pile of blubber. Its time to get myself on track. I am looking to start working out in a couple of days and would really appreciate if u could help me out here bro. __________________ Life's a bitch, be a dog and hump it.

09-16-2005, 10:37 PM	#16
Crazytall Amateur Join Date: Apr 2005 Location: Florida Posts: 64 Recipes: 0 Rep Power: 7	How's my split? Mon: Off Tues: Off Wed: Chest (Speed)+ Upper Body Thurs: Off Fri: Legs Sat: Back Biceps, and Traps Sun: Chest (Heavy) and Upper Body