What's your split?

hassankarimi82
hassankarimi82 Posts: 153 Member
edited December 2024 in Fitness and Exercise
Just wondering what everyones training split is?

Mine is -

Monday - Chest (international chest day)
Tuesday - Back
Wednesday - Arms
Thursday - Legs n' calves
Friday - Delts n' traps
Saturday - Rest or legs again (dependant on how I feel)
Sunday - Rest

Replies

  • jemhh
    jemhh Posts: 14,260 Member
    Right now...

    Monday - full body
    Tuesday - full body
    Wednesday - cardio/legs, walk
    Thursday - rest
    Friday - full body
    Saturday - full body
    Sunday - rest/walk
  • rakowskidp
    rakowskidp Posts: 231 Member
    Monday/Friday: 30 min run, 30 min core
    Tuesday/Thursday: 30 min stationary cycle, 30 min legs/glutes
    Wednesday: 30 min hills (on treadmill), 30 min core
    Saturday: 45-60 min upper body (still working on a plan for this one - it's new, starting tomorrow)
  • MindPump1
    MindPump1 Posts: 77 Member
    Monday: Full body
    Tuesday: Anabolic workout-Bands
    Wednesday: Full body
    Thursday: Anabolic-Bands
    Friday: Full body
    Saturday & Sunday Off
  • aub6689
    aub6689 Posts: 351 Member
    Monday: Arms

    Tuesday: Legs

    Wednesday: Rest

    Thursday: Chest

    Friday: Back

    Saturday: Shoulders

    Sunday: Cardio/Outdoor stuff like hiking

    -I don't do chest on Mondays on purpose
    -I sometimes add a second leg day and try to have more of a quads focus one day and hams/glutes focus the other
    -I do HIIT after most lifting sessions
  • rakowskidp
    rakowskidp Posts: 231 Member
    aub6689 wrote: »
    I do HIIT after most lifting sessions
    What sort of HIIT? I may add a Tabata session on Saturday. Doing HIIT after lifting sounds like a good idea, too.
  • ryry_
    ryry_ Posts: 4,966 Member
    Mine is pretty brotacular right now.

    Monday: Shoulders and Tri's
    Tuesday: Back & Abs
    Wednesday: Cardio / Rest
    Thursday: Chest & Biceps
    Friday: Legs & Abs
  • Sassie_Lassie
    Sassie_Lassie Posts: 140 Member
    Monday: Chest, Legs (or abs) Cardio
    Tuesday: Back, abs (or legs) Cardio
    Wednesday: Shoulders Legs (or abs)
    Thursday: Tri's Abs (or legs) Cardio
    Friday: Bi's Legs (or abs) Cardio

    I also do legs and abs every other day. Sometimes I will add in a cardio workout on the weekend. I'm also going to start incorporating yoga and a run later in the day a few days a week since I have a race coming up in a month in addition to the above.
  • richln
    richln Posts: 809 Member
    Sunday: 5 crunches
    Monday: 10 push ups
    Tuesday: 5 minutes arc trainer
    Wednesday: 3 minutes tanning
    Thursday: 20 crunches
    Friday: 15 minutes on the bike
    Saturday: 10 minutes in massage chair
  • aub6689
    aub6689 Posts: 351 Member
    @rakowskidp I do HIIT on the treadmill or stairclimber. I usually do a 5 min jog or warm up pace and then all out sprint for 15-60 seconds, recover, go again. I do several rounds of that and then a 5-10 min cooldown for 30-40 minutes total. I don't do specific speeds because I find the pace I can do for my high intensity intervals can vary due to soreness and time of day.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    I change mine often depending on my routine/program.

    Day 1 Chest
    Day 2 Arms
    Day 3 Rest
    Day 4 Back
    Day 5 Shoulders
    Day 6 Legs
    Day 7 Rest

    My current program (chest focused)

    Day 1 Chest
    Day 2 Back and Biceps
    Day 3 Shoulders and Triceps
    Day 4 Rest
    Day 5 Chest
    Day 6 Legs
    Day 7 Rest

    I don't do one program/routine for more than four weeks.
  • jmule24
    jmule24 Posts: 1,382 Member
    Full Body - M/W/F or T/TH/Sa
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    M - max lower
    W - max upper
    F - dynamic lower
    S - dymanic upper
  • ljk0615
    ljk0615 Posts: 160 Member
    Workouts built around main lifts

    M-squat (legs)
    T-OHP(upper body,shoulders focus)
    W-sumo deads (legs, glutes focus)
    Th-bench press (upper body)
    F- conventional deads (legs, back)
  • arditarose
    arditarose Posts: 15,573 Member
    edited May 2016
    Sunday: Lower Body Strength/Power. Squat. Deadlift. Hip thrust. Leg Press. Leg Curl
    Monday: Upper Strength/Power. Bench. Incline DB bench, bent over row, lat pull down, OHP, bb curl, skull crushers
    Wed: rest
    Thursday: Lower Body Hypertrophy. Front Squat, Good mornings, Barbell lunges, Barbell Glute Bridge, Cable Adduction, Cable Pull Throughs, Cable Kickbacks
    Friday: Upper Hypertrophy. Incline BB Bench, DB flyes, Seat Cable Row, One Arm DB Row, DB Lat Raise, DB curl, Cable tricep extensions.
  • raindawg
    raindawg Posts: 348 Member
    edited May 2016
    Su-Full Body/Cardio
    Tu-Full Body/Cardio
    Th-Full Body/Cardio

    Going to slow bulk in the fall and switch to compound split routine.
  • hhazzouri
    hhazzouri Posts: 103 Member
    Day 1: chest & back

    Day 3: legs

    Day 5: back & shoulders
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Whatever my programmer hands me. My days are based off of 1-3 of the primary moves and needed accessory work. No training cycle is like another really.
  • piperdown44
    piperdown44 Posts: 958 Member
    Mon - OHP, accessory bench, lats
    Tue - Deadlift, accessory squats, abs (although I never seem to get around to do abs…..)
    Wed - Off
    Thur - Bench, accessory OHP, back
    Fri - Squats, accessory deadlift, extra hamstring work like RDLs
    Sat - off
    Sun - off

    Running Wendler's 531
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