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Thread: Training Splits - 3, 4, 5 or 6 day?

  1. #1
    Wannabebig Member Whitewater's Avatar
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    Training Splits - 3, 4, 5 or 6 day?

    I am interested in what folks are doing for training splits - I am currently putting together a new routine and am looking at a 3-day split (Push, Pull, Legs) similar to the one on EXRX.net; however, I think that a 3 day split might either not cover enough muscles sufficiently or may make my lifting sessions too long. Any suggestions on training splits (# of days, muscle groups, rest periods)? Thanks for any help.

  2. #2
    "Tuna Boy" NateDogg's Avatar
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    I currently use a 4 day split
    legs
    chest
    back
    arms

    I like it, but a three day, "push-pull-legs" split is intriguing and I may switch to that soon. I am also needing to add more cardio to my workouts as a I have an endurance type race coming up soon.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska

  3. #3
    Senior Member
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    I'm on a 4 day right now ...

    Sun- Chest/Tris
    Mon- Legs
    Tue- Off
    Wed- Back
    Thu- Off
    Fri- Deads/Shoulders
    Sat- Off

  4. #4
    Senior Member Accipiter's Avatar
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    I use a legs/shoulders back/bi chest/tri split. 3 days a week i go. If I'm feeling adventurous, the 4th day in a week is when I star the split over

  5. #5
    Jack's Utter Surprise Saturday Fever's Avatar
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    From a bodybuilding perspective, I would recommend something like this:

    Push
    Legs
    Pull

    ...and here's how I'd split it up. I'd take 2 days between each day in the gym. Every 3rd break between Pull and Push, I'd throw in a day for deadlifts alone. On the standard Pull day I would avoid deads altogether and focus more on your rows, pullups, and guns. (note: I'm not saying be a curl jockey.) On your Push day I would do 4 heavy sets of bench and then add 2 sets of assistance work, something in the neighborhood of skulls.
    Last edited by Saturday Fever; 08-19-2002 at 11:30 AM.

  6. #6
    Senior Member Assassinator's Avatar
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    DAY 1 : CHEST/BIS/Forearms
    Day 2 : SHOULDERS/TRAPS/TRIS
    REST
    Day 3 : Back/lats/ABS
    Rest
    Day 4 LEGS
    Stats / PERSONAL BESTS

    Age: 17
    BF: 10 %
    Height : 176cm
    Weight : 170-172 lbs (78 kg)
    Biceps : 16" +

    Incline DB Bench Press : 90lbs x 7
    Hack Squat Machine : 450lbs x 4
    Bench : 225lbs x 8 / 235lbs x 5
    Parallel Dips : BW + 172lbs x 7
    DB Shoulder Press : 80lbs x 6
    Standing BB Curl : 138lbs x 4
    Incline Bench : 210 lbs x 4
    SkullCrushers : 132lbs x 4
    Military Press : 176lbs x 4
    Flat DB Flyes : 70lbs x 6
    Squat : 330lbs x 8 / 365lbs X 2

    GOAL : Lift Heavier, Get Bigger !

  7. #7
    Second Place = First Loser
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    Depends on the season. I throw shot and disc for my highschool. So in preperation for that (usually starting about end of novemeber) I go into a 6 day workout plan as follows; everyother day is uperbody, and the days inbetween are lowerbody. So for me it's all in what I am doing and the time of the year. Majority of the year is a 3 day split, except for the little time leading up to track!
    Second place is just a generic term your mom created to make you not feel bad about losing, because second place is actually first loser!

  8. #8
    Gym ratt/Part-time pimp LAM's Avatar
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    I use HST...

  9. #9
    HERE COMES THE PAIN chromium6's Avatar
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    MON: BACK & BI'S& SHOULDERS
    TUE:LEGS
    WEDNSDAY: CHEST & TRICEPS
    THURSDAY: BCK&BI'S&SHOULDERS
    FRIDAY:LEGS
    SATURDAY: CHEST& TRICEPS
    SUNDAY: OFF
    F-FIVE!!!!! F-FIVE!!!!!! ITS OVER ITS OVER!!!!!

  10. #10
    Senior Member
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    chromium, i like that routine, think im going to give it a shot, exept i dont do shoulders and will throw deads in on one of those back days
    my goals: gain weight and muscle mass

  11. #11
    Senior Member
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    sunday - off
    mon - chest / shoulders
    tues - off
    wed - legs / abs
    thurs - off
    fri - arms / back
    sat - off

  12. #12
    Porn Star
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    Just started a 4 day power mass routine working the big 3 and assist lifts on seperate days

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