3/4/5 day split - strength training

_mrsgigi_

I've been doing a 5day spilt since i started working, but I'm considering switching to a 3 or 4 day spilt... Any input? Which do you prefer, and why?

thanks

kdeaux1959

Generally do
Day 1 - Bicep, Back, Core
Day 2 - tricep, shoulder, chest
Day 3 - Lower, Core
Repeat...

At some point during the week, I take a rest day (schedule does not allow a natural break at a consistent interval)...

Sometimes, I'll mix it up a little bit but the above is my general routine.

grantdumas7

I was doing a 5 day routine called PHAT (Power, Hypertrophy Adaptive Training) The split is like this
Day 1 upper power
Day 2 lower power
Day 3 rest
Day 4 Back/Shoulders hypertrophy
Day 5 Lower hypertrophy
Day 6 Chest/Arms hypertrophy
Day 7 Rest.

Now I am going to switch to an upper/lower split and lower the volume
Day 1 upper power 4 sets of 5 for bench, supported rows and overhead press (2-3 min rest between sets)
Day 2 lower power 4 sets of 5 for Squats, Romain or SLDL and Seated Calf Raises
Day 3 rest
Day 4 Upper hypertrophy (pick 2 exercises for chest, back and shoulders do 3 sets of 8-10, 1 exercise for tris, bis and traps)
Day 5 Lower hyper (legpress or front squats 3x8-12, lunges 3x8-12, lying leg curls 3x8-12
, standing calf raises 3x8-12)

I noticed I get better results when I train each body part directly or indirectly twice per week.

nguk123

Have you considered 1 day split ? lol
I do full body routine 3 times a week, and calisthenics and cardio on inbetween days.
I'm recovering fine and therefore its good musclebuilding 'uptime'.

_mrsgigi_

Have you considered 1 day split ? lol
I do full body routine 3 times a week, and calisthenics and cardio on inbetween days.
I'm recovering fine and therefore its good musclebuilding 'uptime'.

i'm recovering from a surgery, and so this week was my 1st day back in the gym. im extremely sore after taking 7 weeks off, so im thinking about lifting less days, but nothing too hard, so i dont over do it until i can get back into my normal routine.

DostThouEven

I prefer training with a frequency that matches my training level because that lends itself to the fastest results.