What are your favorite training splits ?

[Gonz0]

What’s up guys, I’m just wondering what your current or favorite training splits are ? I’m currently focusing on bringing up my arms , my split is 3 days on 1 day off repeat - Chest+Back - Legs - Arms+ shoulders - rest/repeat. I’ll throw in a rest day after chest+back day when I do barbell rows just to give my lower back a break before leg day and sometimes I’ll do a shoulder press on chest+back day as well. I’ve scaled back my volume and now I’m really just focusing on progressing some staple movements and so far that’s really working well. I know how you set up your split isn’t really the most important factor when it comes to training , I just find it interesting to see what other guys are doing. Also if anyone else has struggled with weak arms and successfully brought them up I would love to hear how you went about it!

 

[Bandern]

I like my bro split with shoulders thrown in on chest day and arm day. Rest day every 3 days or so but I don’t have a hard rule, I take them instinctively.

I enjoy PPL but I wind up spending 2 hours in the gym, which is fun but it’s an imperfect world and I can’t always manage that schedule-wise.

I’ve done the split you’re doing and it was fun. Chest and back day was always a blast but I felt like I wasn’t able to hit both muscles as hard as I was used to having them on separate days.

 

[Gonz0]

I like my bro split with shoulders thrown in on chest day and arm day. Rest day every 3 days or so but I don’t have a hard rule, I take them instinctively.

I enjoy PPL but I wind up spending 2 hours in the gym, which is fun but it’s an imperfect world and I can’t always manage that schedule-wise.

I’ve done the split you’re doing and it was fun. Chest and back day was always a blast but I felt like I wasn’t able to hit both muscles as hard as I was used to having them on separate days.

Yeah man I had to scale back the volume because I was also spending upwards of 90-120 minutes. Chest+back can definitely be taxing, I’ll have a chest focused day and a back focused day because I definitely agree that you can’t hit them equally as hard compared to having them on separate days.

 

[canadian mutant]

Chest and arms. Repeat.

 

[Gonz0]

Chest and arms. Repeat.

Based

 

[desertchrome]

I'm currently running a split that I have been thoroughly enjoying, kind of a hybrid body part + upper/lower split I guess? Anyways, it goes:

(Day: Primary focus -> Secondary focus)

Day 1: Chest -> Lats
Day 2: Quad-dominant Leg Day -> Core
Day 3: Shoulders -> Chest
Day 4: Hamstring-dominant Leg Day/Back (alternate hamstring/back bias weekly)
Day 5: Arms (alternate bicep/tricep bias weekly)

Each of these days is just downright fun for me in the gym. I usually rotate my muscle group focus across 12 week mesocycles (with a deload on week 7 or 8), and this one is focused on my chest/bench. I'm on week 6 and thoroughly enjoying it. Seeing progress where I'd hope to. Looking forward to running it back for another 6 weeks.

 

[bananafeet]

Best progress I ever made on a split was a volume/intensity split I took from "Practical Programming" by Mark Rippetoe and Andy Baker.

Basically it's:
Day 1: intensity press, volume bench
Day 2: intensity deadlift, volume squat
Rest
Day 3: intensity bench, volume press
Day 4: intensity squat, volume deadlift

Usually pick a lighter loaded variant for volume days with a higher rep range. Like stiff legged deadlift or Close grip bench press.

For squats I just lighter loaded them and did 5x5 instead of 3x5. For OHP I did 3x3 and 5x5 and ran it until I hit singles then deloaded.

It's pretty brutal but it works.

 

[Gonz0]

I'm currently running a split that I have been thoroughly enjoying, kind of a hybrid body part + upper/lower split I guess? Anyways, it goes:

(Day: Primary focus -> Secondary focus)

Day 1: Chest -> Lats
Day 2: Quad-dominant Leg Day -> Core
Day 3: Shoulders -> Chest
Day 4: Hamstring-dominant Leg Day/Back (alternate hamstring/back bias weekly)
Day 5: Arms (alternate bicep/tricep bias weekly)

Each of these days is just downright fun for me in the gym. I usually rotate my muscle group focus across 12 week mesocycles (with a deload on week 7 or 8), and this one is focused on my chest/bench. I'm on week 6 and thoroughly enjoying it. Seeing progress where I'd hope to. Looking forward to running it back for another 6 weeks.

Nice bro ! It’s always interesting seeing personalized splits like this.

 

[Gonz0]

Best progress I ever made on a split was a volume/intensity split I took from "Practical Programming" by Mark Rippetoe and Andy Baker.

Basically it's:
Day 1: intensity press, volume bench
Day 2: intensity deadlift, volume squat
Rest
Day 3: intensity bench, volume press
Day 4: intensity squat, volume deadlift

Usually pick a lighter loaded variant for volume days with a higher rep range. Like stiff legged deadlift or Close grip bench press.

For squats I just lighter loaded them and did 5x5 instead of 3x5. For OHP I did 3x3 and 5x5 and ran it until I hit singles then deloaded.

It's pretty brutal but it works.

Sounds brutal ! In the future I want to try out something similar , like maybe PHUL. Working in the 5-8 rep range and really focusing on progressing my compound lifts has made me want to incorporate some strength training in the future , I’m going to look into this more , appreciate the info man!

 

[Tdeck81]

High volume training with a lot of pyramid sets. Chest, back, legs, shoulders, arms, then Saturday I spot hit lagging muscle groups typically calve muscles/rear delta. Also alternate jogging and incline treadmill walking

 

[Gonz0]

High volume training with a lot of pyramid sets. Chest, back, legs, shoulders, arms, then Saturday I spot hit lagging muscle groups typically calve muscles/rear delta. Also alternate jogging and incline treadmill walking

Dude calves are my kryptonite lol

 

[AdamAnt250]

PPLU at the moment

Considering a bro split because it would give me an extra day in the gym vs having to rush through 4 days a week.

 

[Gonz0]

PPLU at the moment

Considering a bro split because it would give me an extra day in the gym vs having to rush through 4 days a week.

I ran a bro split before this, I liked having an arm day and being able to just destroy a single muscle and be out of the gym in an hour tops.

 

[Tdeck81]

I ran a bro split before this, I liked having an arm day and being able to just destroy a single muscle and be out of the gym in an hour tops.

That’s kind of my approach. I keep the lifting session to about an hour, then I do 30-40 minutes of cardio. Seems to work for me and my lifestyle

 

[AdamAnt250]

I ran a bro split before this, I liked having an arm day and being able to just destroy a single muscle and be out of the gym in an hour tops.

Right. Right now I’m there for at least 80 minutes and feel like I’m rushing at times since I go before work.

 

[wp_375]

I do your split, except once a week LMAO

Mon- Chest / Back
Wed- Legs / Abs
Fri - Shoulders / Arms

2-3 warmup sets then one work set to failure for each exercise. Done in 45 minutes or less

 

[Gonz0]

I do your split, except once a week LMAO

Mon- Chest / Back
Wed- Legs / Abs
Fri - Shoulders / Arms

2-3 warmup sets then one work set to failure for each exercise. Done in 45 minutes or less

Nice man! I’ll occasionally throw in more rest days when needed , usually do 2-3 exercises per muscle with 2 sets. I try and keep It around an hour but sometimes I’ll end up going closer to 90 mins

 

[Alert_Custard]

I do your split, except once a week LMAO

Mon- Chest / Back
Wed- Legs / Abs
Fri - Shoulders / Arms

2-3 warmup sets then one work set to failure for each exercise. Done in 45 minutes or less

I was doing that split with straight sets rather than going to failure. Now I am doing it exactly like you say and so far I love it.
I don't care what people say, HIT type of training is fun.

 

[RedSalmon]

Trying PPL+Torso/Limbs, 2x/week frequency + 2 days rest. You can put biceps on push day and tris on pull day so they are fresh even if u put arms in the end of workout, in my opinion you dont need to spam a lot of volume in arms just make sure you have 2x/week frequency and progressive overload in ur favorite exercises. (for example for biceps i have preacher curls and reverse ez bar curls, for tris cable pushdown and overhead cable extension)

 

[Deadpool99]

want to hear a weird ass one:
Day 1: Push and Quads (3 sets of pendulum squats and 3 sets of leg extension)
Day 2: Pull and Hamstring/Other lower body parts like glutes
Day 3: Rest
Day 4: Pull/quads
Day 5: Pull/Hamstring/others
Day 6:Rest
Day 7: Rest

Legs are my 1 in a million insane genetic, so I progress almost every session. I also am crazy enough to push hard on squats after a push day. I wake up and 20mins later hit the gym without any caffeine or pre workout and just being able to push pendulum squats past failure and progress.

I was very interested in upper and lower, but I am never convinced the amount of volume is enough after a certain training age and noobie gains are out of the way, I feel like more a dedicated day for each muscle group is better.

Also debating weather a Bro split works better than this? More days in the gym, more dedicated days to muscle groups. And shorter sessions, but everyone lately saying more frequency is better. but again half the fucking bodybuilders are on a type or bro split like...