Is this a good workout split?

ShiraDarling
ShiraDarling Posts: 232 Member
in Fitness and Exercise
Day 1- Legs
Day 2- Chest & Tri's
Day 3- Legs & Shoulders
Day 4- Back & Bi's
Day 5- Hot Yoga
Day 6- Rest/Active Rest
Day 7- Hot Yoga

Just wondering if this split is ok? I have heard people say not to have chest and back day right after each other.. so that is why I put the leg day in there instead.. but with two leg days so close I'm not sure if thats a good idea either?

I want to lose weight, by training the muscle that I already have. I will be doing abs also, a few different exercises every day. Each day I will be doing about 15-20 minutes of cardio.. sprints, stepper, run, cycling,etc.

Oh and I want my 4 weight training days to be back to back, I am not a fan of programs where you have 1 day on, 1 day rest, and so on- it just doesn't work with my schedule.

Replies

  • BarbellBlondieRuns
    BarbellBlondieRuns Posts: 511 Member
    My only suggestion goes against your wishes... so I'm not helpful here. Sorry
  • AJ_G
    AJ_G Posts: 4,158 Member
    Why not give shoulders it's own day?
  • CallMeCupcakeDammit
    CallMeCupcakeDammit Posts: 9,377 Member
    For me, it takes a good 2 or 3 days to get over the soreness from leg day. My split is chest/shoulders/triceps, back and biceps, then legs. I'm not an expert, but I think it depends on you and how you feel, as long as there's a rest day between. Some people do full body 3 times a week. I'm sure you'll get better advice than mine, though.

    ETA there should be a rest day between working the same body parts to allow for recovery.
  • ShiraDarling
    ShiraDarling Posts: 232 Member
    Why not give shoulders it's own day?

    I would if I could dedicate 5 days to the gym. But at this moment I'm not sure if I can, so that's why I am trying to do a 4 day split.. with legs&shoulders together. I don't want to set myself up for failure.
  • AJ_G
    AJ_G Posts: 4,158 Member
    Why not give shoulders it's own day?

    I would if I could dedicate 5 days to the gym. But at this moment I'm not sure if I can, so that's why I am trying to do a 4 day split.. with legs&shoulders together. I don't want to set myself up for failure.

    I mean instead of working legs twice a week, just turn the legs/shoulders day into shoulders day
  • ShiraDarling
    ShiraDarling Posts: 232 Member
    Why not give shoulders it's own day?

    I would if I could dedicate 5 days to the gym. But at this moment I'm not sure if I can, so that's why I am trying to do a 4 day split.. with legs&shoulders together. I don't want to set myself up for failure.

    I mean instead of working legs twice a week, just turn the legs/shoulders day into shoulders day

    ahh.. I see when you're saying.

    I have done quite a bit of research..and a lot of people say that legs should be worked more than once a week.. just in regards to the sheer amount of muscles in the leg- and I agree. So that's why the two a week Legs. Shoulders are still getting some good work, but they just won't have their own day
  • pain_is_weakness
    pain_is_weakness Posts: 798 Member
    I would suggest the entire shoulders day also but if you are against that then i think the rest looks good, would be nice to take a one day rest then do your other two days tho, but understand hectic schedules
  • AJ_G
    AJ_G Posts: 4,158 Member
    Why not give shoulders it's own day?

    I would if I could dedicate 5 days to the gym. But at this moment I'm not sure if I can, so that's why I am trying to do a 4 day split.. with legs&shoulders together. I don't want to set myself up for failure.

    I mean instead of working legs twice a week, just turn the legs/shoulders day into shoulders day

    ahh.. I see when you're saying.

    I have done quite a bit of research..and a lot of people say that legs should be worked more than once a week.. just in regards to the sheer amount of muscles in the leg- and I agree. So that's why the two a week Legs. Shoulders are still getting some good work, but they just won't have their own day

    Well if you're going to work your legs twice, it's much more important to give an extra day of rest for the legs than it is to not have back and chest on consecutive days. It's honestly not that big of a deal having chest and tris, and back and bis on consecutive days. I'd suggest you do Legs, Chest and Tris, Back and Bis, Legs and Shoulders.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    I have done quite a bit of research..and a lot of people say that legs should be worked more than once a week..

    Your upper body has around the same muscle mass as your lower, so i would work everything twice a week. So a full-body workout Monday and Thursday, or upper body on Mon & Wed, lower body on Tues & Thurs. I don't see any point in doing a 3- or 4-part bodybuilder spit. Since your goal is fat loss, prioritize cardio and calorie control.
  • rybo
    rybo Posts: 5,424 Member
    Your split is workable, though not ideal. My suggested changes are:
    Day 1 Heavy Legs
    Day 2 Upper body
    Day 3 Lighter legs
    Day 4 Upper body

    Work different moves on your upper body days.
    Say bench, rows on day 1 and OHP, pull ups day 2 for example

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