Weekly splits??

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Thread: Weekly splits??

  1. #1
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    Weekly splits??

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

    I値l 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

  2. #2
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    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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    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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    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

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    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...
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    Quote Originally Posted by Rot-Iron66 View Post
    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知 looking forward to seeing what I can accomplish. Did you do this programming yourself?

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    Rot,

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


    Quote Originally Posted by Rot-Iron66 View Post
    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...

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

    Occasionally on Fridays I値l do legs again because they need it or bi痴 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.

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    Quote Originally Posted by Obscured78 View Post
    Usually Monday -Thursday
    M: legs
    T: chest/tris
    W: back/bis
    T: shoulders

    Occasionally on Fridays I値l do legs again because they need it or bi痴 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.

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    Quote Originally Posted by Obscured78 View Post
    Usually Monday -Thursday
    M: legs
    T: chest/tris
    W: back/bis
    T: shoulders

    Occasionally on Fridays I値l do legs again because they need it or bi痴 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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    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

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