Thread: need a new split

come off training 1 body part a day wasnty too bad but i gotta change it up i wanna do each bodypart twice a week,,,,hit me up fuckers!!!

Have you considered full body workouts 3-4 times per week?

I gave up on 1-2 bodyparts per workout and switched to full body workouts and really enjoy it.


Sample

Day 1
Squat
Bench
Row
Calfs

Day 2
Chins or pull downs
Military Press
Deadlifts
Abs

Day 3
Power Cleans
Roman Deadlifts
Shrugs
Some arm work (dips,curls)

Just a sample but you get the idea. Stick mainly with compounds.

You can do 1 off 1 on or 2 on 2 off. If you have great recovery ability then 3 on 1 off (not recommended though)

Do Quads, Hamstrings, Calves, Chest and Triceps one day and Back, Traps, Delts, Biceps and Abs the next, six sets of each, two of them are warm ups. The third day rest and then repeat. You also take the weekend off. It sounds like a lot but it's not. I used to do this workout eight months and completed it in just under an hour.

decided on this

Day 1 - Legs, abs
Day 2 - boxing training
Day 3 - Chest, deltoids, triceps, abs
Day 4 - Back, biceps, forearms, abs.
rest
rest
repeat

How does that differ from what you were doing or have done in the past 4 years?

Originally Posted by Shrek

How does that differ from what you were doing or have done in the past 4 years?

was doing 1 bodypart per day for the last 10 weeks and for 10 weeks before that i was doing 5x5

Doing 5x5 you would've been training all bodyparts twice per week. Were you doing Bill Star's?

Originally Posted by Shrek

Doing 5x5 you would've been training all bodyparts twice per week. Were you doing Bill Star's?

my own version i was squatting deadlifting and benching 3 times a week