What's your current workout split?

[DrHiney]

What is everyone's current workout split they have lined up this spring?

Currently my split looks like this:
Sunday: Chest
Monday: (Off)
Tuesday: Bi/Tri and Forearms and HIIT
Wednesday: Legs (Heavy on quads)
Thursday: Delts and HIIT
Friday: Back/ Trap
Saturday: Legs (Heavy Hamstrings) HIIT

 

[[S]alvatore]

Week 1
Monday: Upper
Wednesday: Lower
Friday: Upper

Week 2
Monday: Lower
Wednesday: Upper
Friday: Lower

 

[nolys]

2 days on, 1 day off

1.Chest/biceps
2.Back/triceps
3.OFF
4.Shoulders/biceps or triceps again depending on how I feel
5.Legs/abs

Repeat

 

[RedLeader]

^ You should switch the biceps in day 1 for the triceps in day 2. Your triceps get hit hard on chest day already (without isolation), and your biceps get hit hard on back day already (without isolation). So if you're doing that 5 day split like that, you can't really structure it so that you hit triceps twice every 5 days (or biceps twice every five days). On a 7 day or a full week split, you could hit triceps on a day other than chest day (should be at the opposite side of the split pretty much), and you could hit biceps on a day other than back day (again, on the opposite side of the split to optimize rest time for the muscle group). But for a 5 day split that includes its rest day, you pretty much have to train triceps on chest day and biceps on back day if you don't want the negative aspects of training those two muscle groups two days in a row to come into play.

I hope you see my argument. If you like what you got going, then go ahead and keep at it. I just wanted to throw that out there, as it wouldn't be uncommon for your split to be critiqued like that.

 

[crazycatman]

Just switched from full body to upper press, legs, upper pull (rows, pull ups, pull downs, ..), rest day (or light cardio), heavy upper pres, heavy lower (alternate between squat, front squat, deadlift, rack pull), rest. Upper and lower press and pull include direct arm work, all of them include some calf work (I like it, screw me).

Really liked whole body, but figured it's time for a change.

Also 30-60 min of light cardio after weights (light doesn't make my lower body strength go by bye)

 

[nolys]

^ You should switch the biceps in day 1 for the triceps in day 2. Your triceps get hit hard on chest day already (without isolation), and your biceps get hit hard on back day already (without isolation). So if you're doing that 5 day split like that, you can't really structure it so that you hit triceps twice every 5 days (or biceps twice every five days). On a 7 day or a full week split, you could hit triceps on a day other than chest day (should be at the opposite side of the split pretty much), and you could hit biceps on a day other than back day (again, on the opposite side of the split to optimize rest time for the muscle group). But for a 5 day split that includes its rest day, you pretty much have to train triceps on chest day and biceps on back day if you don't want the negative aspects of training those two muscle groups two days in a row to come into play.

I hope you see my argument. If you like what you got going, then go ahead and keep at it. I just wanted to throw that out there, as it wouldn't be uncommon for your split to be critiqued like that.

I train them like that because on back day I'm already working biceps slightly so by doing this I can work 3 muscle groups in 1 day and also work my biceps twice and my triceps twice a week.
I see where your coming from dude but my set-up works for me

 

[crazycatman]

Just came off a two week rest, going to try this now:
volume
day 1: shoulders + triceps + calves + light cardio
day 2: legs + light cardio (if I'm not dead from all the squats)
day 3: back + biceps + calfs + light cardio
rest day
day 5: heavy push press + light cardio
day 6: heavy lower (alternate between squats, front squats, dls, snatch grip dls, front squats) + light cardio
rest day

 

[ephrem]

One musclegroup per weekday for about an hour, but more often than not 45 minutes.

This allows for greater intensity without CNS burn-out and I'm making great gains from this split.

I'm 41 so age is a consideration.

 

[RedLeader]

When I train for hypertrophy, I follow a six-day split, built around giving each muscle group a primary and a secondary hit each week
When strength-training, like now, it is a classic four day split.

 

[flyhighk]

Monday : back biceps calves
Tuesday : off
Wednesday : full legs glutes abs
Thursday : off
Friday : chest triceps shoulders calves
I've been off training for two weeks cause i got a tear in my right arm. + depression keeping me from training and eating correctly.