View Full Version : Training splits
10-25-2010, 08:22 AM
Hey everyone, post up your weekly training. What do you do on each day? I love reading what others do training wise, espeacially the really strong guys.
10-25-2010, 09:44 AM
10-25-2010, 10:00 AM
Sunday. Squat and pull. With quads, hams, and abs
Tuesday. Bench. with triceps and delts
Thursday. Assistance day for indirect supporting muscles
10-25-2010, 11:10 AM
I was planning on doing a 4 day split for this training cycle but I don't know if I'm gonna be able to afford the gas driving back and forth to the gym 4 days a week, plus driving back and forth going to work every day. If I go to my 3 day routine I'll be doing this
Mon- Squats, Lower Accessories
Wed- Bench, Pecs, Shoulders, Triceps
Fri- Deadlifts, Back, Biceps/Grip
10-25-2010, 11:42 AM
Sunday - bench
Monday - squat/deadlift
Tuesday - bench
Wednesday - Deadlift/Squat
Thursday - off
Friday - Bench
Saturday - Squat/Deadlift
10-25-2010, 08:02 PM
Monday- Me pressing Incline Bench/ Ohp rotate every two weeks, throw in narrow grip bench every now and then, ticeps, delts, low intensity cardio
wednesday- Me lower body deadlift/front squat same as above, leg assistance (ptc, unilateral, machines, leg press etc.) Abs
Thursday- Pullups, back assistance (nothing heavy usually isolation work unless I did front squats the day before then I do rows, but if i deadlift i dont)biceps,calfs,low intensity cardio
10-25-2010, 08:19 PM
For quite a while now it's been:
Monday: Bench Night / with shoulder - pec - tricep work
Wednesday: Squat Night / with quad - Calves - some ab work
Friday: Deadlift Night (some form of deadlift) / back - bicep - ham - ab work
Comp lifts trained heavy singles most of the year. Occasionally doubles - triples or sets of 5. Depending on distance to meet.
Assistance work is usually 3 sets x 8-12 reps mostly. Calves x 20 reps. Abs x 15-20 reps.
I'm training everything higher reps right now just coasting through to surgery time.
10-26-2010, 08:22 AM
Monday - Squat and squat assistance + grip work
Wednesday - Bench and bench assistance
Friday - Deadlift and deadlift assistance + grip work
sunday: squat & pull + abs
monday: ME bench + back/triceps/shoulders
wednesday: squat & lower back + abs
thursday: Bodybuilding day. bench, back, arms, shoulders
10-27-2010, 01:57 PM
day 1 - me upper
day 2 - de lower
day 3 - off
day 4 - beach muscles (arms/traps) and streching/recovery/light cardio really just a recovery day but still getting to the gym.
day 5 - de upper
day 6 - me lower
day 7 - off
day 8 - off
back to day 1
my training days are on different days of the week every week. to bad there isn't 8 days in a week because that would be perfect.
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