Weight training splits

KaydaRN
KaydaRN Posts: 48
edited January 6 in Fitness and Exercise
I just changed my splits. My new break down Day 1: Legs, focus on quad; Day 2: Chest/Tri; Day 3: Back/Biceps; Day 4: Legs, focus on ham; Day 5: shoulders; Then repeat. Usually 1 rest day in a week no more than 2. So my question is to the other heavy lifters, do you find it more effective/better results pairing chest with triceps and the other day back with biceps, or back and chest one day and arms another? I feel like I preformed better when having chest and back one day and arms on the other. What do your splits look like?

Replies

  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
    I do a bit of a different split than you, but my workout is more focused on leaning out than putting on pure muscle. My split looks like this:

    Sunday - Legs, cardio
    Monday - Cardio
    Tuesday - rest
    Wednesday - upper body (chest, back, shoulder, bi's, tri's)
    Thursday - Cardio
    Friday - Whole body (push press, deadlifts, bentover row, lat pulldowns, etc.)
    Saturday - Rest

    I would suggest working your routine so that you do it one way (chest with back one day, arms another day) and then switch it up after 8-12 weeks to do something different. Personally, when I had a training program similar to yours I found I was more effective pairing chest with tri's and back with bi's.
  • KaydaRN
    KaydaRN Posts: 48
    Yes, I just switched after 8 weeks to this. Had a very poor showing my last chest day. Hoping to turn it around this week. I'm on a bulking phase right now so not doing as much cardio as I'm used to doing.
  • BackTatJIM
    BackTatJIM Posts: 1,140 Member
    Mon -Bis/ and Tris
    Tues - Shoulders
    Wends- Legs/abs
    Thurs - Chest
    Fri- Back and like 20 mins of extra biceps

    This works great for me because I love to go the gym 5 days a week, If I where to go less I would do Chest/Tris and Back/Bis together. Your plan sounds good. Your biceps and triceps are two of the smaller muscles on your body so you can work them pretty good twice a week if you split it up right.
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    Push/pull work best for me. This is the best routine I've been able to come up with - good results and easy to stick to.

    Day 1 - full body
    Day 2 - rest
    Day 3 - push
    Day 4 - pull
    Day 5 - rest
    Day 6 - full body
    Day 7 - rest
  • jasonp_ritzert
    jasonp_ritzert Posts: 357 Member
    I got my current training split from bodybuilding.com. I know a couple of people that have used the Kris Gethin Hardcore Training Guide on there and had great results. Good program for bulking according to some others, I haven't tried it.
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