whats your workout split look like

AsrarHussain

Hello what does your workout split look like mines is this below iv made a few changes to fit my goals.

Monday- chest+biceps+calves
Tuesday- Back+triceps+forearms
Wednesday-Rest
Thursday-Legs
Friday-Chest+biceps+forearms
Saturday- shoulders+Triceps+calves

waldo56

Monday: Legs (pistol/skater squatting, hill sprints)
Tuesday: Upper Body Dynamic (handstand pushups, weighted pullups, ring dips)
Thursday: Legs (pistol/skater squatting, natural hamstring curls)
Friday: Upper Body Static (handstand, planche, manna, front lever, back lever progressions)

Wed/Sat: Run outside
Sun: Yoga

StaticEntropy

Day 1: Delts/Biceps
Day 2: rest
Day 3: Back
Day 4: rest
Day 5: Chest/Triceps
Day 6: rest
Day 7: Legs/Calves
Day 8: rest

Rinse, repeat.

lhprop1

Day 1: Deadlift
Day 2: Overhead press
Day 3: Squat
Day 4: Strongman events/agility drills

One day of hill sprints/jog/interval sprints/etc in there somewhere

davemunger

Ummm...a little different from the others in this thread

Mon: run 6 miles + weights (mostly core work)
Tue: 8-10 mile run
Wed: 6 mile run + weights (core work)
Thur: Run intervals (total of 8-10 miles)
Fri: 6 mile run + weights (core work)
Sat: Rest
Sun: Long run (14-22 miles)

Topsking2010

Bump

Loftearmen

Sun: Clean and Jerk
Highland Games Events (I just started this)

Mon: Bench 3/5/1+ 3 singles at or above my training max
Floor Press 5x5
Barbell Row 5x5
Chins/Dips
Abs

Tue: Snatch
Highland Games Events

Wed:Deadlift 3/5/1 + 3 singles at or above my training max
Halting Deadlifts: 5x5
Shrugs: 5x5
Chins/Abs

Thu: Rest

Fri: Overhead Press 3/5/1 + 3 singles at or above my training max
Push Press: 5x5
Meadows Row: 5x5
Blast strap push ups/Fat man rows
Abs

Sat: Squat 3/5/1 + 3 singles at or above my training max
Pause Squat: 5x5
Power Cleans: 5x5
Box Step Up/Chins
Abs

homeyjosey

Sun: bball leagues
Mon:rest/krav maga
Tues: Legs (back squats, front squats, bulgarian, ohs, oly lift)
Weds: rest/ krav maga
Thurs: Push ( Incline bench(barbell), flat bench(dumbbell), weighted dips, oly lift)
Fri: rest/run 1-3 miles
Sat: krav maga, Pull(Deadlift, weighted pull ups, some type of row, oly lift)

YoungDoc2B

Mon: Chest/Tri's + run (weather depending)
Tues: Legs
Wed: Back/ Bi's + run (weather depending)
Thurs: Shoulders (may add this to leg day instead of having it's own day)
Fri: Off (or strictly cardio)
Sat: Restart routine

4 days on, 1 off

StaticEntropy

Sun: Clean and Jerk
Highland Games Events (I just started this)

Mon: Bench 3/5/1+ 3 singles at or above my training max
Floor Press 5x5
Barbell Row 5x5
Chins/Dips
Abs

Tue: Snatch
Highland Games Events

Wed:Deadlift 3/5/1 + 3 singles at or above my training max
Halting Deadlifts: 5x5
Shrugs: 5x5
Chins/Abs

Thu: Rest

Fri: Overhead Press 3/5/1 + 3 singles at or above my training max
Push Press: 5x5
Meadows Row: 5x5
Blast strap push ups/Fat man rows
Abs

Sat: Squat 3/5/1 + 3 singles at or above my training max
Pause Squat: 5x5
Power Cleans: 5x5
Box Step Up/Chins
Abs

Any specific reason for the 3/5/1?

missADS1981

Day 1: lower body
Day 2: HIIT, Plyos, Abs
Day 3: upper body

Repeat

Huffdogg

M/F: Squats
T/Th: Bench
W: Deadlift

Volume, rep/set arrangement, and accessory work all according to GZCL method. So far, so good.

mustgetmuscles1

Day 1
5/3/1 Bench with upper body split

Day 2
5/3/1 Squat with lower body split

Day 3
Rest

Day 4
5/3/1 Overhead press with upper body split

Day 5
5/3/1 Deadlift with lower body split

Day 6 and 7
Rest or outdoor activity like hiking or biking.

More detail.
http://www.myfitnesspal.com/blog/mustgetmuscles1/view/my-lifting-program-503691

grantdumas7

Mon: upper power/strength- cardio
Tues: Lower power/strength
Wed: Rest
Thurs: upper hypertrophy-cardio
Fri: lower hypertrophy
Sat: optional cardio/jump rope
Sun: Rest

Loftearmen

Sun: Clean and Jerk
Highland Games Events (I just started this)

Mon: Bench 3/5/1+ 3 singles at or above my training max
Floor Press 5x5
Barbell Row 5x5
Chins/Dips
Abs

Tue: Snatch
Highland Games Events

Wed:Deadlift 3/5/1 + 3 singles at or above my training max
Halting Deadlifts: 5x5
Shrugs: 5x5
Chins/Abs

Thu: Rest

Fri: Overhead Press 3/5/1 + 3 singles at or above my training max
Push Press: 5x5
Meadows Row: 5x5
Blast strap push ups/Fat man rows
Abs

Sat: Squat 3/5/1 + 3 singles at or above my training max
Pause Squat: 5x5
Power Cleans: 5x5
Box Step Up/Chins
Abs

Any specific reason for the 3/5/1?

Because I hit heavy singles on my 1 and 3's week only. That way I can wave my training weeks as follows:

heavy
medium
heavy
light

When you get to higher levels of strength, your heavy lifting days are far more taxing than they are when you were weaker, even though your perceived exertion is the same so you end up spending just as much time deloading as you do training. If you want to learn more about this buy Jim Wendler's 5/3/1 for powerlifting book. He explains it in there in layman; however, if you're really interested in how the fatigue/recovery continuum works then buy Practical Programming by Mark Rippetoe.

AsrarHussain

alot of interesting answers it is good to see alot of unique workout splits

StaticEntropy

Sun: Clean and Jerk
Highland Games Events (I just started this)

Mon: Bench 3/5/1+ 3 singles at or above my training max
Floor Press 5x5
Barbell Row 5x5
Chins/Dips
Abs

Tue: Snatch
Highland Games Events

Wed:Deadlift 3/5/1 + 3 singles at or above my training max
Halting Deadlifts: 5x5
Shrugs: 5x5
Chins/Abs

Thu: Rest

Fri: Overhead Press 3/5/1 + 3 singles at or above my training max
Push Press: 5x5
Meadows Row: 5x5
Blast strap push ups/Fat man rows
Abs

Sat: Squat 3/5/1 + 3 singles at or above my training max
Pause Squat: 5x5
Power Cleans: 5x5
Box Step Up/Chins
Abs

Any specific reason for the 3/5/1?

Because I hit heavy singles on my 1 and 3's week only. That way I can wave my training weeks as follows:

heavy
medium
heavy
light

When you get to higher levels of strength, your heavy lifting days are far more taxing than they are when you were weaker, even though your perceived exertion is the same so you end up spending just as much time deloading as you do training. If you want to learn more about this buy Jim Wendler's 5/3/1 for powerlifting book. He explains it in there in layman; however, if you're really interested in how the fatigue/recovery continuum works then buy Practical Programming by Mark Rippetoe.

Thanks for the response. I have Wendler's book, and the split I posted above is actually a 5/3/1 + Bodybuilding template that Jim posted on his website last year. Since I didn't recall anything like a 3/5/1 being in the book, I had to ask. Using the 5's as a sort of deload between the 3's and 1's (plus max singles) makes a lot of sense.

Loftearmen

Sun: Clean and Jerk
Highland Games Events (I just started this)

Mon: Bench 3/5/1+ 3 singles at or above my training max
Floor Press 5x5
Barbell Row 5x5
Chins/Dips
Abs

Tue: Snatch
Highland Games Events

Wed:Deadlift 3/5/1 + 3 singles at or above my training max
Halting Deadlifts: 5x5
Shrugs: 5x5
Chins/Abs

Thu: Rest

Fri: Overhead Press 3/5/1 + 3 singles at or above my training max
Push Press: 5x5
Meadows Row: 5x5
Blast strap push ups/Fat man rows
Abs

Sat: Squat 3/5/1 + 3 singles at or above my training max
Pause Squat: 5x5
Power Cleans: 5x5
Box Step Up/Chins
Abs

Any specific reason for the 3/5/1?

Because I hit heavy singles on my 1 and 3's week only. That way I can wave my training weeks as follows:

heavy
medium
heavy
light

When you get to higher levels of strength, your heavy lifting days are far more taxing than they are when you were weaker, even though your perceived exertion is the same so you end up spending just as much time deloading as you do training. If you want to learn more about this buy Jim Wendler's 5/3/1 for powerlifting book. He explains it in there in layman; however, if you're really interested in how the fatigue/recovery continuum works then buy Practical Programming by Mark Rippetoe.

Thanks for the response. I have Wendler's book, and the split I posted above is actually a 5/3/1 + Bodybuilding template that Jim posted on his website last year. Since I didn't recall anything like a 3/5/1 being in the book, I had to ask. Using the 5's as a sort of deload between the 3's and 1's (plus max singles) makes a lot of sense.

Well, you probably didn't see it because it's not in the 5/3/1 book, it's in the 5/3/1 for Powerlifting Book. I forgot to mention that I don't do ever do max reps because of the extra singles.

vjohn04

M - Bi/Tri
T - Legs
W - Chest
Th - Back
F- Boxing or Run 30 min
Sat- Boxing or Run

Sun - rest

jorge_007

Monday: Running 30 Minutes @ 8 MPH
Tuesday: Running 30 Minutes @ 8 MPH
Wednesday: Running 30 Minutes @ 8.5 MPH
Thursday: Running 30 Minutes @ 8.5 MPH
Friday: Running 30 Minutes @ 8 MPH
Saturday: Running 23 Minutes @ 10 MPH
Sunday: Running 25 Minutes @ 9 MPH

I've only missed 16 days of running this year I do include other exercises such as jump rope, sprinting, strength building, etc throughout the week.

Shr3dded

Monday - Chest/Arms
Incline DB Press - 3 sets x 8-12 reps
Incline DB Fly - 3 x 8-12
Barbell Bench Press - 3 x 8-12
Lying DB Fly - 3 x 8-12
DB Curls - 3 x 8-12
Hammer Curls 3 x 8-12
Preacher Curls 3 x 8-12
Chest Dips 3 x Till Failure

Tuesday - Leg day
Squats 4 x 10
Leg Press 3 x 8-12
Leg Exentions 3 x 10
Stifflegged Deadlifts 3 x 8-10

Wednesday - Triceps / Calves
Chinups 4 x till failure
Close-Grip Benchpress 3 x 8-12
Pulldowns 4 x till failure
Skull Crushers 3 x 8-12
Standing Calf Raises 2 x Fail
Donkey Calf Raises 2 x Fail

Thursday - Shoulders/Abs
Military Press 4 x 8-10
Upright rows 3 x till failure
Front Raies 3 x till failure
Lying Rear Delt Raises 3 x 8-10
Hanging Leg Raises 3-4 x Till failure
Crunchy Frog - 3-4 x Till Failure

Friday - Back Day
Deadlifts 4 x 8-12
Bent over Rows 3 x 8-12
T-Bar Rows 3 x 8-12
Wide-Grip Chinups 3 x Till Failure

Rest days are rotated, so ignore the mon/tue/wed tags

inb4 juicing