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What's your split?
LishieFruit89
Posts: 1,956 Member
I'm looking to switch up my routine - not that I'm not a fan of the version of Stronglifts I was doing, it's because I'm not allowed to do it right now.
I've messed up my knees and while I work with a physical therapist, he's not allowing me to do any lower body work outside of what I'm doing with him. I'll eventually allowed to go back to squats, lunges, and etc.
I'm able to do upperbody & core workouts but NO deadlifts of any kind (for now)
So what my plan is, is to come up with a 4 day split - one leg day, the rest upper body with some core work sprinkled throughout (because my core strength blows, not because I think a million crunches will get me abs). And skip leg day until I'm allowed to do it.
I think mine will end up legs, back, chest, and arms. Each a day obviously.
What's your split??
I've messed up my knees and while I work with a physical therapist, he's not allowing me to do any lower body work outside of what I'm doing with him. I'll eventually allowed to go back to squats, lunges, and etc.
I'm able to do upperbody & core workouts but NO deadlifts of any kind (for now)
So what my plan is, is to come up with a 4 day split - one leg day, the rest upper body with some core work sprinkled throughout (because my core strength blows, not because I think a million crunches will get me abs). And skip leg day until I'm allowed to do it.
I think mine will end up legs, back, chest, and arms. Each a day obviously.
What's your split??
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Replies
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I find it quite natural to organize my splits as push, pull, legs, core.0
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I find it quite natural to organize my splits as push, pull, legs, core.
I hadn't really thought of it that way...
But I get really bored doing core stuff so an entire workout of it would drive me bonkers lol
Now I have more thoughts swirling in my head, thank you =]0 -
I have a 4-day split of squat day, deadlift day, chest day, and back and shoulders day. I'll throw the occasional core move if I have time on any given day, but honestly, the major lifts, especially my squats and deadlifts are heavy enough to be enough core work for me.0
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I have a 4-day split of squat day, deadlift day, chest day, and back and shoulders day. I'll throw the occasional core move if I have time on any given day, but honestly, the major lifts, especially my squats and deadlifts are heavy enough to be enough core work for me.
Very simple split haha
What do you do for chest day & back/shoulders day?0 -
I have a 4-day split of squat day, deadlift day, chest day, and back and shoulders day. I'll throw the occasional core move if I have time on any given day, but honestly, the major lifts, especially my squats and deadlifts are heavy enough to be enough core work for me.
Very simple split haha
What do you do for chest day & back/shoulders day?
Keep in mind that my program basics were put in place by physio years ago, with some of the accessory work being swapped in and out.
Chest day is flat bench, flat flies, incline bench, incline flies, and I add in a couple tricep exercises, switching them up frequently.
Back and shoulders is pullups, reverse grip rows, standing overhead press, low cable rows, wide grip and narrow grip pulldowns, and low cable rows.0 -
Push / Pull probably makes the most sense, but why not hit all upper body 3x week with 1 PT/leg day?0
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Push / Pull probably makes the most sense, but why not hit all upper body 3x week with 1 PT/leg day?
I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week until im cleared for lower body as well0 -
ABxABxx all 3x5 (except deadlifts, 1x5) with 50% and 75% working weight warm up sets.
A: Lowbar squats, deadlift, weighted crunches
B: Bench press, overhead press, bent over row, lat pulldown
Takes about an hour each workout.0 -
I would do an upper body workout every 2-3 days too.I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week
Then vary the exercises. There are dozens of exercises for each body part. If you need suggestions, tell us what equipment you have available.0 -
I would do an upper body workout every 2-3 days too.I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week
Then vary the exercises. There are dozens of exercises for each body part. If you need suggestions, tell us what equipment you have available.
Wow, not what I was expecting - the help part lol.
My plan for now is to do upperbody only MWF and with my limited cardio on TTh, maybe the weekend if I'm feeling it.
And once I'm cleared for leg work & my normal cardio, make one cardio session leg day and the other a longer cardio session (I'm allowed 30 minutes right now - no more than 10 minutes per machine =[ )
I know there are a variety of different exercises for each muscle. It's just creating a coherent full upper body routine would be more difficult for me than splitting into 3 days.
I have lots available to me - it just depends which gym I go to what's available at each (I have 2 memberships - my free work gym and a paid gym as well)0 -
My 4 day split is chest and tris , back and bis, shoulders, and then legs/abs day though I don't bother with abs too much0
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I would do an upper body workout every 2-3 days too.I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week
Then vary the exercises. There are dozens of exercises for each body part. If you need suggestions, tell us what equipment you have available.
Wow, not what I was expecting - the help part lol.
My plan for now is to do upperbody only MWF and with my limited cardio on TTh, maybe the weekend if I'm feeling it.
And once I'm cleared for leg work & my normal cardio, make one cardio session leg day and the other a longer cardio session (I'm allowed 30 minutes right now - no more than 10 minutes per machine =[ )
I know there are a variety of different exercises for each muscle. It's just creating a coherent full upper body routine would be more difficult for me than splitting into 3 days.
I have lots available to me - it just depends which gym I go to what's available at each (I have 2 memberships - my free work gym and a paid gym as well)
Why? Are you over complicating things by wanting to get too many lifts into each workout, or do you just not know how to work certain muscle groups?
1-2 chest pushes
1-2 shoulder pushes
1-2 upper back pulls
throw in some core work if you want0 -
I would do an upper body workout every 2-3 days too.I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week
Then vary the exercises. There are dozens of exercises for each body part. If you need suggestions, tell us what equipment you have available.
Wow, not what I was expecting - the help part lol.
My plan for now is to do upperbody only MWF and with my limited cardio on TTh, maybe the weekend if I'm feeling it.
And once I'm cleared for leg work & my normal cardio, make one cardio session leg day and the other a longer cardio session (I'm allowed 30 minutes right now - no more than 10 minutes per machine =[ )
I know there are a variety of different exercises for each muscle. It's just creating a coherent full upper body routine would be more difficult for me than splitting into 3 days.
I have lots available to me - it just depends which gym I go to what's available at each (I have 2 memberships - my free work gym and a paid gym as well)
Why? Are you over complicating things by wanting to get too many lifts into each workout, or do you just not know how to work certain muscle groups?
1-2 chest pushes
1-2 shoulder pushes
1-2 upper back pulls
throw in some core work if you want
Honestly, probably both haha
I feel like 6 total lifts is slacking - especially when I have to use 5-10# dumbbells for some stuff so I don't lose form and if I've split it out. I just don't feel as accomplished (if that makes sense)
And by coherent, I also meant a muscle grouping & order that makes sense, isn't repetitive, and such (repetitive within the specific day). I have a vague grasp on anatomy but I never took it in high school or college (it's what happens when you transfer school districts half way through with different requirements)
I'm not sure if I'm making sense in my explanation (I have a hard time doing that lol)
I do like what you've mentioned about jacksonpt.
I think I'll look into that and figure out a few routines based off of that.
And maybe toss in one extra lift each day (for some reason, I liked skullcrushers & 21s so I think I'd keep them somewhere)
Plus some planks or whatever lol0 -
My 4 day split is chest and tris , back and bis, shoulders, and then legs/abs day though I don't bother with abs too much
This also makes sense to me as well.
i like plus the poster right below you...
Yay, more thoughts swirling around haha0 -
I would do an upper body workout every 2-3 days too.I could do that but I worry about getting bored doing the exact same upper body only routine 3X/week
Then vary the exercises. There are dozens of exercises for each body part. If you need suggestions, tell us what equipment you have available.
Wow, not what I was expecting - the help part lol.
My plan for now is to do upperbody only MWF and with my limited cardio on TTh, maybe the weekend if I'm feeling it.
And once I'm cleared for leg work & my normal cardio, make one cardio session leg day and the other a longer cardio session (I'm allowed 30 minutes right now - no more than 10 minutes per machine =[ )
I know there are a variety of different exercises for each muscle. It's just creating a coherent full upper body routine would be more difficult for me than splitting into 3 days.
I have lots available to me - it just depends which gym I go to what's available at each (I have 2 memberships - my free work gym and a paid gym as well)
Why? Are you over complicating things by wanting to get too many lifts into each workout, or do you just not know how to work certain muscle groups?
1-2 chest pushes
1-2 shoulder pushes
1-2 upper back pulls
throw in some core work if you want
Honestly, probably both haha
I feel like 6 total lifts is slacking - especially when I have to use 5-10# dumbbells for some stuff so I don't lose form and if I've split it out. I just don't feel as accomplished (if that makes sense)
And by coherent, I also meant a muscle grouping & order that makes sense, isn't repetitive, and such (repetitive within the specific day). I have a vague grasp on anatomy but I never took it in high school or college (it's what happens when you transfer school districts half way through with different requirements)
I'm not sure if I'm making sense in my explanation (I have a hard time doing that lol)
I do like what you've mentioned about jacksonpt.
I think I'll look into that and figure out a few routines based off of that.
And maybe toss in one extra lift each day (for some reason, I liked skullcrushers & 21s so I think I'd keep them somewhere)
Plus some planks or whatever lol
If your form is limiting you, then you probably need to work the stabilizing muscles, which is why free weights are so great. It almost sounds like you have a mental block you need to get past more than anything else (which I can totally relate to). It wasn't until I got into Jim Wendler's 5/3/1 program that I really grasped, accepted, and felt the benefits of a no bull**** workout.
Pick 1 from each:
chest pushes: flat bench, incline bench, cable crossovers, dips
shoulder pushes: overhead BB press, DB press, DB raises (front/lat/rear)
upper back pulls: pull-ups, bent-over row, tbar row, lat pull downs, or any other type of row you like
Add in some core work (not just abs) and you're set.
If you're going heavy enough, you should feel plenty accomplished.
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It usually ends up looking like this for me:
A: Squat, Overhead Press, Chinups
B: Bench Press, Row, Dips
C. Deadlift, maybe pullups or an incline press or something else if I actually have anything left.
Ideally, I'll hit these so they fall on M,W,F, but W might turn into a T day, like it will today.0 -
snip
If your form is limiting you, then you probably need to work the stabilizing muscles, which is why free weights are so great. It almost sounds like you have a mental block you need to get past more than anything else (which I can totally relate to). It wasn't until I got into Jim Wendler's 5/3/1 program that I really grasped, accepted, and felt the benefits of a no bull**** workout.
Pick 1 from each:
chest pushes: flat bench, incline bench, cable crossovers, dips
shoulder pushes: overhead BB press, DB press, DB raises (front/lat/rear)
upper back pulls: pull-ups, bent-over row, tbar row, lat pull downs, or any other type of row you like
Add in some core work (not just abs) and you're set.
If you're going heavy enough, you should feel plenty accomplished.
.
So for example (picked randomly from your list above lol):
A: flat bench, DB raises, single arm DB row, decline crunches
B: cable crossover, OHP, lat pulldown, planks
C: incline bench, DB press, cable row, some other core work
I will seriously feel like I'm slacking so much with 4 lifts... but I'd probably do everything 3x10-12...0 -
It usually ends up looking like this for me:
A: Squat, Overhead Press, Chinups
B: Bench Press, Row, Dips
C. Deadlift, maybe pullups or an incline press or something else if I actually have anything left.
Ideally, I'll hit these so they fall on M,W,F, but W might turn into a T day, like it will today.
What tip of dips?
Like what's done on the assisted dip/chinup/pullup machine?
Or using a flat bench with your legs out in front of you?0 -
I am doing a lower(legs)/upper, legs push, pull hybrid.
Day 1 lower (legs) power/strength
Day 2 Upper power/strength
Day 3 Rest
Day 4 lower (legs) hypertrophy
Day 5 push hypertrophy
Day 6 pull hypertrophy
Day 7 rest.0 -
I am doing a lower(legs)/upper, legs push, pull hybrid.
Day 1 lower (legs) power/strength
Day 2 Upper power/strength
Day 3 Rest
Day 4 lower (legs) hypertrophy
Day 5 push hypertrophy
Day 6 pull hypertrophy
Day 7 rest.
Interesting...
Can you go into more detail?
I'm just a curious bean.
So for strength, you'd be doing like 5x5 but hypertrophy is 3x10?0 -
snip
If your form is limiting you, then you probably need to work the stabilizing muscles, which is why free weights are so great. It almost sounds like you have a mental block you need to get past more than anything else (which I can totally relate to). It wasn't until I got into Jim Wendler's 5/3/1 program that I really grasped, accepted, and felt the benefits of a no bull**** workout.
Pick 1 from each:
chest pushes: flat bench, incline bench, cable crossovers, dips
shoulder pushes: overhead BB press, DB press, DB raises (front/lat/rear)
upper back pulls: pull-ups, bent-over row, tbar row, lat pull downs, or any other type of row you like
Add in some core work (not just abs) and you're set.
If you're going heavy enough, you should feel plenty accomplished.
.
So for example (picked randomly from your list above lol):
A: flat bench, DB raises, single arm DB row, decline crunches
B: cable crossover, OHP, lat pulldown, planks
C: incline bench, DB press, cable row, some other core work
I will seriously feel like I'm slacking so much with 4 lifts... but I'd probably do everything 3x10-12...
Yep, but I'd do a more complete core workout rather than just crunches or whatever.
If you're weight is heavy enough, you shouldn't feel like you're slacking. I rarely do more than about 20 reps over 3 sets (usually half that many), and I'm often useless most of the day.0 -
snip
If your form is limiting you, then you probably need to work the stabilizing muscles, which is why free weights are so great. It almost sounds like you have a mental block you need to get past more than anything else (which I can totally relate to). It wasn't until I got into Jim Wendler's 5/3/1 program that I really grasped, accepted, and felt the benefits of a no bull**** workout.
Pick 1 from each:
chest pushes: flat bench, incline bench, cable crossovers, dips
shoulder pushes: overhead BB press, DB press, DB raises (front/lat/rear)
upper back pulls: pull-ups, bent-over row, tbar row, lat pull downs, or any other type of row you like
Add in some core work (not just abs) and you're set.
If you're going heavy enough, you should feel plenty accomplished.
.
So for example (picked randomly from your list above lol):
A: flat bench, DB raises, single arm DB row, decline crunches
B: cable crossover, OHP, lat pulldown, planks
C: incline bench, DB press, cable row, some other core work
I will seriously feel like I'm slacking so much with 4 lifts... but I'd probably do everything 3x10-12...
Yep, but I'd do a more complete core workout rather than just crunches or whatever.
If you're weight is heavy enough, you shouldn't feel like you're slacking. I rarely do more than about 20 reps over 3 sets (usually half that many), and I'm often useless most of the day.
Yeah, that's what I pulled out of my head haha.
I miss using the captains char for some ab work, the one at my gym is super skeevy.
Would it be more beneficial to do DB bench over a BB bench?0 -
It usually ends up looking like this for me:
A: Squat, Overhead Press, Chinups
B: Bench Press, Row, Dips
C. Deadlift, maybe pullups or an incline press or something else if I actually have anything left.
Ideally, I'll hit these so they fall on M,W,F, but W might turn into a T day, like it will today.
What tip of dips?
Like what's done on the assisted dip/chinup/pullup machine?
Or using a flat bench with your legs out in front of you?
Dipping chips in salsa and sour cream, of course
I started doing the dips with the assisted machine, then just started using your run-of-the-mill dip bars with body weight. I haven't yet started to add weight with a belt.
Someday I will graduate to dipping bacon in chocolate.0 -
Strength I will do 4x3-5 for the core movements and 3x6-10 for accessories. Deadlifts, which I haven't done for a few weeks because I tweaked my back is the exception. I will do 1x3-5 for deads but I ramp up the weight. So if I did 300x5, I would do:I am doing a lower(legs)/upper, legs push, pull hybrid.
Day 1 lower (legs) power/strength
Day 2 Upper power/strength
Day 3 Rest
Day 4 lower (legs) hypertrophy
Day 5 push hypertrophy
Day 6 pull hypertrophy
Day 7 rest.
Interesting...
Can you go into more detail?
I'm just a curious bean.
So for strength, you'd be doing like 5x5 but hypertrophy is 3x10?
185X5
205x5
235x5
265x5
300 x3-5
Overhead pressing movement on strength days is done with a light weight. About 70-75% of my 10 rep max for 10 reps.
hypertrophy days my reps are in the 8-15 range. Here is sample workout for the week.
Monday
Squat 4x3-5 reps
1 legged dumbbell deads 3x6-10
leg press 3x8-10
Calf work sets/reps vary
Tues
1A bench 4x5
1B chest supported or 1 arm rows 4x5
Bench, rest 90 sec, rows, rest 90 sec and repeat.
OHP 3x10
2A Chins or pulldowns
2B Dips
Rest 60 sec between 2A and 2B
Wed Rest
Thurs
Front Squats 3x8-12
Lunges 3x8-12
Leg press 3x12-15
Glute ham raise or leg curls 3x12-15
Fri
OHP barbell or dumbbell 3x6-10
Incline press (barbell or dumbbell) 4x8-12
Fly movement (incline, decline or flat) 3x12-15
Lateral Raises 3x10-12
Tricep exercises 5x10-12
Sat
Horizontal rowing movement (barbell rows, dumbbell rows, cable rows or chest supported rows) 4x8-12
Pulldowns or pullups 4x8-12
close grip pull down 3x10-12
Face pulls 3x12-15
shrugs (optional) 3x8-15
bicep exercises 5x8-12
On the strength days I won't add weight on the core movement until I hit 5 reps on all sets.
The exercises of course are just examples, you can substitute as needed.0
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