workout split

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katermari
katermari Posts: 137 Member
in Fitness and Exercise
what is everyone's workout split, curious to see :)
I lift 5-6 x a week and do 20 min cardio after

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  • shaf238
    shaf238 Posts: 4,021 Member
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    Lifting 5x per week, heavy first 2 days, rest, then 3 days of hypertrophy. Cardio comes in the form of football (soccer) once or twice per week.
  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    Powerlifting training 5x week. Cardio - depends if I'm currently cutting or bulking.
  • JessAndreia
    JessAndreia Posts: 540 Member
    edited September 2019
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    I usually do full body strength training 3 times a week.
  • katermari
    katermari Posts: 137 Member
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    quiksylver296 wrote: »
    Powerlifting training 5x week. Cardio - depends if I'm currently cutting or bulking.

    I would love to be a power lifter
  • movgrl1
    movgrl1 Posts: 23 Member
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    I lift 4x a week (upper body on Monday/Thursday, legs and core on Tuesday/Friday). Cardio - run a mile on Monday, Wednesday, and Friday, and walk around a mile during lunch most weekdays.
  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    katermari wrote: »
    quiksylver296 wrote: »
    Powerlifting training 5x week. Cardio - depends if I'm currently cutting or bulking.

    I would love to be a power lifter

    Do it! So fun! We have women at every level competing in my state. As long as you know how to squat, bench and deadlift, you can compete.
  • sijomial
    sijomial Posts: 19,811 Member
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    Varies but on average 6 - 7hrs of cycling a week plus 3 strength training sessions.
    In peak cycling months my volume on the bike is higher and I do very little leg strength work.
    In winter the cycling volume drops but the intensity goes up and I do slightly more leg strength work.

    (At the moment my cycling volume has dropped and I'm primarily focussed on leg strength rehab work to recover from a knee injury and upper body strength work is limited by a shoulder injury. Goals change - training changes....)
  • katermari
    katermari Posts: 137 Member
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    sijomial wrote: »
    Varies but on average 6 - 7hrs of cycling a week plus 3 strength training sessions.
    In peak cycling months my volume on the bike is higher and I do very little leg strength work.
    In winter the cycling volume drops but the intensity goes up and I do slightly more leg strength work.

    (At the moment my cycling volume has dropped and I'm primarily focussed on leg strength rehab work to recover from a knee injury and upper body strength work is limited by a shoulder injury. Goals change - training changes....)

    my dad is also a huge mountain biker!
  • RealWorldStrengthLLC
    RealWorldStrengthLLC Posts: 552 Member
    edited September 2019
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    I run a bro-type split with a specific focus on strongman events. I don't do a Monday/Tue/Wed etc. Schedule because life can get in the way I just do day 1/2/3 etc. - In order no matter the day of the week. My training is actually bare bones simple at the moment.

    DAY 1: Shoulders- Log clean and presses, sledgehammer tire hits
    DAY 2: Arms/shoulder accessory lifts
    DAY 3: Back - Pull ups, deadlifts, bb rows, tire flips...maybe a few rope climbs if I'm froggy.
    Day 4: Chest - BB bench, incline db bench, cable flyes
    Day 5: Legs - Squats, farmers walks, sled pushes. Sometimes hamstring/calf accessories if I have time.


    I have no scheduled rest or cardio days - I just do them as needed. If I'm feeling like my lifts will be sub par or if I've lifted 3 days in a row at a high RPE I'll just get on my bike and ride 30-60 minutes that day. My rest days are taken when I'm just absolutely drained or something comes up that eats up too much time (I work 12 hour days and still have to do life stuff like meal prep/house chores/errands and what not so if something un-planned happens and I'm not going to get into the gym til after 730pm I typically just take the day off)
  • riffraff2112
    riffraff2112 Posts: 1,757 Member
    edited September 2019
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    I dont have specific days of the week but cycle something similar to
    1. Back (chin ups..usually with assist, different grips-narrow-wide,reverse, back rows, reverse pec deck)
    2. Shoulders (overhead press, upright row, raises lateral and front)
    3. chest (bench press, pec deck/flys) and bicep (curls)
    abs are thrown in every few workouts, or separately at home when I do stretching.
    cardio is thrown in a few times a week (jogging or elliptical)
    I rarely do weights 3 days in a row, so usually I get through a cycle every week.
  • cupcakesandproteinshakes
    cupcakesandproteinshakes Posts: 1,092 Member
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    I lift 4 times a week upper lower split. Cardio 2 to 3 times a week : step aerobics and spin.
  • kymmixxx
    kymmixxx Posts: 151 Member
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    Lower body weights mon and weds, upper tue and thurs,cardio weds and sat
  • wiigelec
    wiigelec Posts: 503 Member
    edited September 2019
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    Week 1

    Mon - bjj
    Tue - off
    Wed - yoga/mobility
    Thu - V squat I bench
    Fri - bjj
    Sat - yoga/mobility
    Sun - L squat I press L deadlift + ice hockey/hiit

    Week 2

    Mon - bjj
    Tue - off
    Wed - yoga/mobility
    Thu - I squat V bench
    Fri - bjj
    Sat - yoga/mobility
    Sun - V press I deadlift + ice hockey/hiit

    I - 2 x 3
    V - 4 x 4 @ 85%
    L - 2 x 5 @ 75%
  • The_Weaze
    The_Weaze Posts: 512 Member
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    Strength = 2 lower body days/week, 1 upper
    Metcons = 3 days/week
    Cardio = 2-3 days/week

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