Everyone's training split

[gusto77]

I'm interested to know what everyone's general training split/ schedule looks like during the week. Do you have one or does your training vary so much it's too complicated to post? What type of training do you prefer? Heavy low volume? High rep high volume? Both?
My typical training split this last year has been: Mon- chest bis, tues- primary legs, wed- back, thurs- shoulders tris, fri- secondary legs, sat/ sun- rest.
This next year I'm thinking something like: mon- HIIT/ chest bis, tues- light cardio/ secondary legs, wed- HIIT/ secondary back, thurs- light cardio/ shoulders tris, fri- primary legs, sat- primary back/ light cardio, sun- rest. This is what I'm thinking as I need to improve my outer leg sweep and ham hang, back width, and side delts. Want to keep my cardio up more this offseason for general health, to keep some extra fat and water off (i felt like shit big and bloated last year), and to help keep my appetite through the roof. Don't know if that exact split will work out as I'm starting a training program with guns in late July but that's what I'm thinking and as always my training would consist of the full spectrum of light, heavy, high/ low rep and volume, and constantly varying. I know the program we'll be using is very diverse in that aspect but I'm still a bit confused as to how much I can choose the actual split. We'll see but all I know is I'm pumped for what is to come!
So again, what is everyone else out there doing?

[MOUNTAIN-MAN]

Re: Everyone's training split

Mine all depends on the mood I'm in that day but if I had to write it down
Mon -chest
Tuesday arms
Wensday legs
Thursday back and shoulders
Friday mix day

[Torres]

Re: Everyone's training split

My training schedule changed from week to week !!! I try not to keep it the same , keep my body and mind guessing !!!

[spraynpray]

Re: Everyone's training split

Mon leg quad emphasis abs
Tues chest, calves
Wed back
Thurs leg ham emphasis, and
Fri shoulders, calves
Sat arms
Sun rest
I tend to vary heavy with high volume depending on exercise and program for the day


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[guns01]

Re: Everyone's training split

i had a couple hickups and ended up training for about 16 days straight with no rest. my normal split would look like this:

legs
chest/delts/calves maybe some abs
back primary with calves abs
legs secondary abs
chest/delts/tris abs calves
back secondary bis calves abs
off
repeat

lots of volume and primary is usually pretty freaking heavy. i love this split but if you dick it up and my off day gets messed up then i dont get an off day. i will be adding cardio in this upcoming week and even though i am recovering really well right now. so we shall see with the added cardio haha. i am also actually holding my weight really good at about 254-258 and leaning out without cardio which is actually pretty cool in itself

[BABY1]

Re: Everyone's training split

let's hear some more

[greattt]

Re: Everyone's training split

I am not as professional as these guys
Monday chest
Tuesday delts and quads
Wednesday back and calves
Thursday triceps and hams
Friday biceps abs and calves
Rest 1 day than start again

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[dirtwarrior]

Re: Everyone's training split

My training now is low weight and far reps but keeping complete control of the weight using strict form then going to failure then back off the weight to failure again. 1 body part per week this way and responding well.

[dirtwarrior]

Re: Everyone's training split

Oh yeah HIIT cardio 3 x a week to strengthen the heart.

[gusto77]

Re: Everyone's training split

Oh yeah HIIT cardio 3 x a week to strengthen the heart.

I started that up again today. I'm going to use it once or twice a week along with my slow cardio. I use it post workout on smaller muscle group days or if I just can't get fasting cardio done in the AM due to work. My training split is as of late a bit more diverse than usual. Not much variance except I'm throwing short calf, outer thigh, and ab workouts into the mix multiple times a week as per my coaches instructions.

[Young Gotti]

Re: Everyone's training split

Day 1: Chest/Shoulders/Tris------DC Style
Day 2: Legs/Back/Bis--------Dc Style

Wednesday: Cardio/Abs

Day 3: Chest/Shoulders/Tris-------Volume/Hypertrophy
Day 4: Legs/Back/Bis---------------Volume/Hypertrophy

Then I flip the next week. So every other week I'm working a set of muscles 3 times in a 7 day period. I just started doing this so I'm still testing the waters but it gives me heavy lifting and volume. DC was taxing me too much and felt like I needed more breaks from the gym than I would of liked.

[Skeletor]

Re: Everyone's training split

I do Crossfit every day...but I always do strength every day...
Example...
Yesterday was...
Warmup run a half mile..
Bench superset with deadlifts 5x5
Crossfit workout of the day (18-15-12-9-6-3 dips superset with burpees)

[Yohimbe]

Re: Everyone's training split

Mine is pretty simple right now. I keep my intensity very high and lift heavy.

Chest / Shoulders
Back
Biceps / Triceps
Legs
Rest a day, then repeat.

I like to throw in a lot of abs and calves on my back and leg days.

[gusto77]

Re: Everyone's training split

Mine is pretty simple right now. I keep my intensity very high and lift heavy.

Chest / Shoulders
Back
Biceps / Triceps
Legs
Rest a day, then repeat.

I like to throw in a lot of abs and calves on my back and leg days.

Classic 4 on 1 off. I like it!

[horse]

Re: Everyone's training split

mon. heavy flat bench for reps (4 work sets ,weight and reps depend on week/wave) 1single max weight, medium incline working up to a set of 4 . 3 sets pause reps, hi reps (8-10)
tues. back, bies
wed.off
thurs chest shoulder tries. speed bench then heavy incline
fri. legs