How do you breakdown your lifting through the week?
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iorahkwano
Posts: 709 Member
I've been lifting a few years now and have tried different workouts like basic weight training rules I learned in college, Stronglifts, Wendlers's and making up my own.
Do you divide your days by a different group of muscles per day? Or alternate upper & lower body days? Overall body workouts? Right now I'm doing:
Mon- Legs & abs
Tues- Chest & triceps
Wed - Bicep & forearm
Thurs - Legs & abs
Fri - Shoulders & back
Do you divide your days by a different group of muscles per day? Or alternate upper & lower body days? Overall body workouts? Right now I'm doing:
Mon- Legs & abs
Tues- Chest & triceps
Wed - Bicep & forearm
Thurs - Legs & abs
Fri - Shoulders & back
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Replies
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I don't do body part splits. I do full body 3x weekly using a push/pull split.
A:
Snatches
Plyo Work (i.e. box jumps, etc)
Horizontal Push
Horizontal Pull
Squat Variations
Single Leg Work (i.e. step ups, etc)
Triceps work
Core
B:
Cleans
Plyo Work
Vertical Push
Vertical Pull
Dead Lift Variations
Lunge Variations
Biceps Work
Core
Monday - A
Wednesday - B
Saturday - A
Monday - B
Wednesday - A
Saturday - B
and so on and so fourth.0 -
Upper/lower push/pull split four days a week.
Simple and effective for me0 -
BecomingBane wrote: »Upper/lower push/pull split four days a week.
Simple and effective for me
Similar set up for me.0 -
iorahkwano wrote: »I've been lifting a few years now and have tried different workouts like basic weight training rules I learned in college, Stronglifts, Wendlers's and making up my own.
Do you divide your days by a different group of muscles per day? Or alternate upper & lower body days? Overall body workouts? Right now I'm doing:
Mon- Legs & abs
Tues- Chest & triceps
Wed - Bicep & forearm
Thurs - Legs & abs
Fri - Shoulders & back
I find it interesting that you have an arm accessory day immediately after a chest and tricep day. That doesn't seem like an effective use of that day seeing as how you only hit chest once during the week. I've also never seen anyone focus on forearms since they get hit with nearly every pulling movement.0 -
I train main movements, then add limb accessories. Progression depends on the movement.
Mon - Overhead press, Back squats, upper back and leg accessories
Wed - Deadlift, Pull-ups, Rows, arm accessories
Frid - Flat press, Front squats, leg and arm accessories
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Your training routine will depend on your personal goal. As you, I have tried many systems in my life, now in my early 40's I found that lifting heavy 3 times a week, and doing cardio 2 times a week is working out perfect form me. I do a total body workout, but I do emphasize some body parts on each workout.
Monday: emphasis is on Chest, Back, Quads.
Wednesday: emphasis is on Shoulders, Arms.
Friday: is a high reps day all over.
Tuesday and Thursday I ride my bicycle for 45 minutes, or play soccer, or jog.
Checkout bodybuilding dot com, in my opinion, the best site to learn about training and nutrition.
Cheers.
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Depends on how many days I will be able to fit into my schedule that week, but typically something along the lines of:
Monday: quads/calves/abductors
Tuesday: Chest
Wednesday: back/shoulders
Thursday: hams/glutes/calves
Friday: bis/tris/forearms0 -
After looking at a ton of programs, I have decided to go with PHUL (thank you @njd1967 ).
Day 1 - Power Upper
Day 2 - Power Lower
Day 3 - I sub in HIIT/Flexiblity training & abs (PHUL calls this a rest day)
Day 4 - Hypertrophy Upper
Day 5 - Hypertrophy Lower
Day 6 - HIIT/Flexibility & abs
Day 7 - Rest0 -
Tuesday: Heavy Squats
Wednesday: Heavy Bench
Thursday: Deadlift
Saturday: Light Squats plus Rows
Sunday: Light Bench plus Lats
Friday and Monday off0 -
5 day splits:
Monday - Chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs0 -
Squat/OHP/Deadlift/Bench/Hip Thrusts; following 5/3/1 and added a "butt day."0
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iorahkwano wrote: »I've been lifting a few years now and have tried different workouts like basic weight training rules I learned in college, Stronglifts, Wendlers's and making up my own.
Do you divide your days by a different group of muscles per day? Or alternate upper & lower body days? Overall body workouts? Right now I'm doing:
Mon- Legs & abs
Tues- Chest & triceps
Wed - Bicep & forearm
Thurs - Legs & abs
Fri - Shoulders & back
I will just point out that both forearm and biceps are small muscle groups and in now way should be a hole day on their own. Since you do triceps (which is a bigger group than biceps) why not do biceps with Back? Or better yet follow a tried, tested and true program instead of running one such as you put forth.
Most that you find for non advance will be 3 day full body, 4 day split either broken down by upper / lower or Push / pull. I would consider any of these or Wendler again with whatever accessory you desire.0 -
After looking at a ton of programs, I have decided to go with PHUL (thank you @njd1967 ).
Day 1 - Power Upper
Day 2 - Power Lower
Day 3 - I sub in HIIT/Flexiblity training (PHUL calls this a rest day)
Day 4 - Hypertrophy Upper
Day 5 - Hypertrophy Lower
Day 6 - HIIT/Flexibility
Day 7 - Rest
I see you are running PHUL now, nice!
OP - I would suggest following a structured lifting regimen rather then creating one on your own...0 -
Push
Pull
Legs
Rest
Repeat0 -
When I was doing a split, typical breakdown for me looked something like this:
Mon: Glutes
Tues: Chest/Shoulders/Tris
Wed: Glutes/Quads
Thurs: Back/Bis
Sat: Glutes/Hams
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Currently...
Day 1 - Max Effort Lower
Day 2 - Assistance
Day 3 - Max Effort Upper
Day 4 - Off/Assistance
Day 5 - Dynamic Lower
Day 6 - Dynamic Upper
Day 7 - Off/Assistance0 -
Upper/Lower split
Usually try to aim for rest every 5th day. Goal is to stimulate the muscles roughly every 48 hrs to maintain optimal protein synthesis levels, and taking a rest day every so often to give the joints/muscles/tendons a break. I alternate between strength (higher weight, lower reps) and hypertrophy (lower weight/higher reps) days as well: https://muscleandstrength.com/articles/protein-synthesis-muscle-growth-training-frequency
OP, your program looks pretty good, honestly you could wrap the upper body days into one doing a couple of big compound movements that work multiple muscles at a time. I usually have Bench, Pull-ups, Rows, and OHP (I will switch between barbell and dumbbell variations of applicable lifts) as the meat of my upper body days, and sprinkle maybe 3-4 supplement lifts in after.0 -
When I was doing a split, typical breakdown for me looked something like this:
Mon: Glutes
Tues: Chest/Shoulders/Tris
Wed: Glutes/Quads
Thurs: Back/Bis
Sat: Glutes/Hams
Exact same as this. Before this I was on full body 3 days a week. If I were to try another program next, it would likely be PHUL.0 -
I also follow PHUL so
Upper Power
Lower Power
A day of HIIT like tyre flips, battle ropes, one arm carries, prowler work etc
Rest Day
Upper Hypertrophy
Lower Hypertrophy
Rest Day
I work shifts so the days I train varies but it's a 5 day training week, 4 day one if I'm extra fatigued from throwing in different HIIT exercises. Overall, it's about progression so as long as you're uppng weight and/or reps/sets as well as monitoring and adjusting your calories then you'll continue to grow. No need to complicate things.0
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