Weekly splits??

[JuicedUp55]

Interested to hear what you brothers are doing each week for your training split.

I’ll drop mine

Monday: Chest/Shoulder/Tricep Power

Tuesday: Back/Bicep Power

Wednesday: Either delts and traps + cardio, or just intense cardio

Thursday: Chest/Tricep Hypertrophy/cardio

Friday: Back/Bicep hypertrophy

Saturday: legs/calves/cardio

Sunday: usually off from training/intense cardio

[buki1718]

Friday: traps/back/lats/rear delts
Sat: legs/deadlifts/bi's/tri's
Sun: chest/shoulders
Monday same as Friday
Tuesday same as Saturday
Wednesday off day
Thursday same as Sunday
30mins cardio at end of each workout also incorporate core 3-4x a week.

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[samgraves82]

Just started back on this split this week. It's 5 workouts but only 4 days in gym so every part twice every 8 days except lateral delts
Heavy/light (6 quick sets or 100 reps)

Legs/back
CHEST/bis
Off
Shoulders/tris
Back/hams
Off
Off
Arms/chest
Repeat

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[Diesel618]

Typical bro split

Chest
Back
Shoulders
Arms
Legs

I typically train 4 or 5 days a week, but my rest days change. I work a rotating schedule so it's not an exact 7 day split but close. Never more than 3 days in a row, never more than 1 day off in a row. Ive trained a lot of different splits and styles and this has always been the best for me

[Rot-Iron66]

After 42 years of this shit, I'm dropping to 3 days a week for a while, starting a slow climb back up on the basics only (And only on TRT 125 mg a week).

Very beat up, sore joints, etc.

Taking a few days off before I start, I can finally walk up the stairs again after not SQ & DL this week.
Ill see how it goes...

[JuicedUp55]

After 42 years of this shit, I'm dropping to 3 days a week for a while, starting a slow climb back up on the basics only (And only on TRT 125 mg a week).

Very beat up, sore joints, etc.

Taking a few days off before I start, I can finally walk up the stairs again after not SQ & DL this week.
Ill see how it goes...

Good stuff. I too have bumped the test down so I’m looking forward to seeing what I can accomplish. Did you do this programming yourself?

[ldog]

Rot,

How much time do you anticipate spending on each day? 1.5 hours M/W/F?

After 42 years of this shit, I'm dropping to 3 days a week for a while, starting a slow climb back up on the basics only (And only on TRT 125 mg a week).

Very beat up, sore joints, etc.

Taking a few days off before I start, I can finally walk up the stairs again after not SQ & DL this week.
Ill see how it goes...

[Obscured78]

Usually Monday -Thursday
M: legs
T: chest/tris
W: back/bis
T: shoulders

Occasionally on Fridays I’ll do legs again because they need it or bi’s and tris so they are fresh when I do them instead of partially spent from back or chest workout. But usually Friday-Sunday are rest days and enjoy life and family.

[Joocey]

Usually Monday -Thursday
M: legs
T: chest/tris
W: back/bis
T: shoulders

Occasionally on Fridays I’ll do legs again because they need it or bi’s and tris so they are fresh when I do them instead of partially spent from back or chest workout. But usually Friday-Sunday are rest days and enjoy life and family.

How many sets for the bigger muscle groups? I used to run a similar split when I was younger.

[Jaredb]

Usually Monday -Thursday
M: legs
T: chest/tris
W: back/bis
T: shoulders

Occasionally on Fridays I’ll do legs again because they need it or bi’s and tris so they are fresh when I do them instead of partially spent from back or chest workout. But usually Friday-Sunday are rest days and enjoy life and family.

I'm on the same exact split and I either hit legs again on Friday or shoulders

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[bigstrong250]

Increase in volume helps over time but normally trains the nervous system more than anything to train with heavier weight so I rotate out but normally 3 days a week chest/back/legs and mixing up the amount of sets the weeks go one up or down