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Training Splits
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By *oeBeans OP Man
over a year ago
Derby |
For those who frequent the gym how have your workouts evolved over time and what split are you currently using if any?
I started out with a 3 day full body workout, then the 5 day "bro-split", a 6 day push/pull/legs and just finished a 4 day upper/lower program.
Do you use any of these or do you just go with your own workout that works for you? |
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By (user no longer on site)
over a year ago
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Do my own thing. Mostly I do callisthenics for strength with a rough split of one session more core based and another a couple of days later for chest and arms. I do squats to finish both sessions.
Between the strength sessions I'll do two lots of running, one short (6k) and at the end of the week a long run.
With the strength stuff I'm finding the rest periods pretty important, otherwise I just can't do some of the stuff.
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By (user no longer on site)
over a year ago
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After about a year of just messing around and not really knowing what I was going in the gym I started a 3 day 5x5 strength training programme. Once my lifts reached a respectable weight I moved to a bro split for a couple of years and now I’m currently doing a 6 day push/pull/legs.
I want to start running again so I might switch 2 a 3 day push/pull/legs and see how I get on.
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By (user no longer on site)
over a year ago
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"After about a year of just messing around and not really knowing what I was going in the gym I started a 3 day 5x5 strength training programme. Once my lifts reached a respectable weight I moved to a bro split for a couple of years and now I’m currently doing a 6 day push/pull/legs.
I want to start running again so I might switch 2 a 3 day push/pull/legs and see how I get on.
"
No idea why I wrote 2 a 3  |
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By (user no longer on site)
over a year ago
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When I first started years ago I just did full body or whatever I felt like (made it up)
I’ve done push, pull legs and the 5 day split
I fluctuate between both over periods of time. Currently doing the 5 day split.
Chest
Back
Legs
Shoulders
Biceps & Triceps
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ATM I do a 3 day full body routine...where I focus on strength (day 1)....power (day 2) ....muscle endurance (day 3)....and than in between these days I do my mma workouts. I stopped carrying about hypertrophy and definition a long time ago. The way my body looks is just the byproduct...and I think I look better than when I was working out like a bodybuilder/fitness model/gym rat |
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By (user no longer on site)
over a year ago
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Currently on a 4 day split. 2 days upper, 2 days lower.
I'll be coming to the end of it soon and switching to a push/pull/leg/arm split.
Probably go into a 3 day full body split in the new year with cardio 2 days. |
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By (user no longer on site)
over a year ago
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0 splits at all
Fully body work out 6 days a week
Starting with
Standing behind the neck military press 4 sets off 8
Then wighted pull ups 6 sets off 8
4 sets off 8 bend over barbell rows they work wonders
Bench press 4 sets off 8
5 minutes brake
Side bends with a dumbbell on each side 16 reps witch is 8 reps a side
4 sets
Then drop set sit ups in sets off 100 from 20kg only stopping to drop off 5kg per set or pick up 5kg depending
Ie 100 at 20kg with 2 10kg plates could do it with 1 20kg plate but just make’s set up 15kg harder
Stop slide 10kg off switch it for 10kg and a 5kg plate and go again 100
Then drop 5kg off do 100 with 10kg then drop 10kg off do 100 with 5 then drop the 5 off and last 100 with nothing 500 sit ups
Then I alternate bween deads and squats
Ie one day it’s deads the next it’s barbell squats
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By *oeBeans OP Man
over a year ago
Derby |
"Do my own thing. Mostly I do callisthenics for strength with a rough split of one session more core based and another a couple of days later for chest and arms. I do squats to finish both sessions.
Between the strength sessions I'll do two lots of running, one short (6k) and at the end of the week a long run.
With the strength stuff I'm finding the rest periods pretty important, otherwise I just can't do some of the stuff.
"
Thanks for resurrecting this 
Rest periods are something I've learned to be better at recently. I used to do a minute across the board but started trying to get better at it. My workouts are slightly longer but definitely push myself more  |
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I'm on a 4-day split: push, pull, push, pull.
Squats/quads on push days, and deadlifts/hammies on the pulls. Two heavier, low rep days and two higher volume, lower weight accessory days.
Have been doing a bit of Olympic Weightlifting too to learn some new skills, which has been fun, but does mean I'm doing less of the basic stuff I used to do.
Football on a 5th day but I know I should probably find time for more cardio... |
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By (user no longer on site) 50 weeks ago
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"ATM I do a 3 day full body routine...where I focus on strength (day 1)....power (day 2) ....muscle endurance (day 3)....and than in between these days I do my mma workouts. I stopped carrying about hypertrophy and definition a long time ago. The way my body looks is just the byproduct...and I think I look better than when I was working out like a bodybuilder/fitness model/gym rat"
Hey I know I'm resurrecting he thread but what did that split happen to look like?. Similar exercises but different reps? Interested in doing this and boxing or running on the alternate days. |
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By (user no longer on site) 49 weeks ago
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"After about a year of just messing around and not really knowing what I was going in the gym I started a 3 day 5x5 strength training programme. Once my lifts reached a respectable weight I moved to a bro split for a couple of years and now I’m currently doing a 6 day push/pull/legs.
I want to start running again so I might switch 2 a 3 day push/pull/legs and see how I get on.
"
Still doing this and have been making massive progress recently. I never did start running again |
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By *929Man 49 weeks ago
newcastle |
All time favourite training split is
Chest and back
Legs
Shoulders and back
Arms
I like splitting back up over 2 days as as takes a lot of movements to hit it thoroughly and let’s you be more fresh hitting 3-4 a workout instead of 6-8 in a single session. When training this way I like to do an exercise for each of the 2 parts alternating back and forth eg chest and back will be bench press, barbell row, incline bench, dumbbell row ect
Current split is
Chest focused push
Legs
Back and biceps
Shoulder focus push
Deadlift +upper back and some legs thrown in
Going back to favourite split soon though |
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By *4bimMan 49 weeks ago
Farnborough Hampshire |
currently back in the gym as ive got a sponsor and motorbike for the record attempt on the nordschleife this year.
mostly forearms, shoulders, legs and running.
i need to be exiting galgenkopt at around 177kph and be over 354kph on the dottinger hohe and antoniusbuche if im to beat it.
this will be my 5th and final attempt. |
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"All time favourite training split is
Chest and back
Legs
Shoulders and back
Arms
I like splitting back up over 2 days as as takes a lot of movements to hit it thoroughly and let’s you be more fresh hitting 3-4 a workout instead of 6-8 in a single session. When training this way I like to do an exercise for each of the 2 parts alternating back and forth eg chest and back will be bench press, barbell row, incline bench, dumbbell row ect
Current split is
Chest focused push
Legs
Back and biceps
Shoulder focus push
Deadlift +upper back and some legs thrown in
Going back to favourite split soon though "
That's really interesting, you you find it tough to progress if you're only training certain body parts once a week? |
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"Aw just saw this thread and thought you meant you were actually training to do the splits OP 
I don't stretch that way  "
Hahaha that can be your next gym challenge, flexibility
Anyway, sorry to derail your thread 
My gym sessions have all but stopped, never really had a plan as such when I went but did try and do different sections but maybe I need to actually sit down and plan out sessions and get a routine/training plan in place. |
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By *929Man 49 weeks ago
newcastle |
"All time favourite training split is
Chest and back
Legs
Shoulders and back
Arms
I like splitting back up over 2 days as as takes a lot of movements to hit it thoroughly and let’s you be more fresh hitting 3-4 a workout instead of 6-8 in a single session. When training this way I like to do an exercise for each of the 2 parts alternating back and forth eg chest and back will be bench press, barbell row, incline bench, dumbbell row ect
Current split is
Chest focused push
Legs
Back and biceps
Shoulder focus push
Deadlift +upper back and some legs thrown in
Going back to favourite split soon though
That's really interesting, you you find it tough to progress if you're only training certain body parts once a week?"
Only really on back mate I find if do more than 3-4 back movements in one session the rest become so light that aren’t really doing much would rather train back twice a week and do 3 movements each time thsn one session with 6-8. This way can also do a heavy riding movement as first excercise day and a heavy chin/pulldown movement on day 2 and hit both when fresh and at peak strength. |
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"Aw just saw this thread and thought you meant you were actually training to do the splits OP
I don't stretch that way
Hahaha that can be your next gym challenge, flexibility
Anyway, sorry to derail your thread
My gym sessions have all but stopped, never really had a plan as such when I went but did try and do different sections but maybe I need to actually sit down and plan out sessions and get a routine/training plan in place. "
Oh don't worry about it, it would be a very interesting challenge
A routine is always great to have because when you manage to move up in weights, that visible progression is a great motivator! |
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"All time favourite training split is
Chest and back
Legs
Shoulders and back
Arms
I like splitting back up over 2 days as as takes a lot of movements to hit it thoroughly and let’s you be more fresh hitting 3-4 a workout instead of 6-8 in a single session. When training this way I like to do an exercise for each of the 2 parts alternating back and forth eg chest and back will be bench press, barbell row, incline bench, dumbbell row ect
Current split is
Chest focused push
Legs
Back and biceps
Shoulder focus push
Deadlift +upper back and some legs thrown in
Going back to favourite split soon though
That's really interesting, you you find it tough to progress if you're only training certain body parts once a week?
Only really on back mate I find if do more than 3-4 back movements in one session the rest become so light that aren’t really doing much would rather train back twice a week and do 3 movements each time thsn one session with 6-8. This way can also do a heavy riding movement as first excercise day and a heavy chin/pulldown movement on day 2 and hit both when fresh and at peak strength. "
That's fair enough and definitely makes sense. I need to try and find a new split as I'm currently doing full body 3x a week to tide me over until I can figure something out. |
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By *hagTonightMan 49 weeks ago
From the land of haribos. |
Yes, mine have changed and I have also tried most of them when I started working out, like the bro split, 4 day split, but also at the same time. I learned more about the importance of the protein synthesis of 96hrs, like less is more, since then I have been training 3 times a week doing a full body workout and I still do that  |
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"Yes, mine have changed and I have also tried most of them when I started working out, like the bro split, 4 day split, but also at the same time. I learned more about the importance of the protein synthesis of 96hrs, like less is more, since then I have been training 3 times a week doing a full body workout and I still do that "
That's really interesting and something I might read up on. Did you find you would hit a plateau at all when you switched from a 4 or 5 day split to just 3? |
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"Everyone on this thread knows Dan John right? If not, go google and learn 
J
Is it mandatory?"
Well no. But he knows stuff that is good to know if you take your training seriously. So actually yes.
J |
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By *rispyDuckMan 49 weeks ago
Chinese Takeaway near you |
Train 2 days on 1 day of religious.
Since mid May have turned it to 3days on 1 day off as I introduce cardio to trim down my winter reserves . Was 94.7kg when started plan to get down to 89kg by my Birthday in August  . Slow and steady not crush dieting (which is hard to maintain) |
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By *hagTonightMan 49 weeks ago
From the land of haribos. |
"Yes, mine have changed and I have also tried most of them when I started working out, like the bro split, 4 day split, but also at the same time. I learned more about the importance of the protein synthesis of 96hrs, like less is more, since then I have been training 3 times a week doing a full body workout and I still do that
That's really interesting and something I might read up on. Did you find you would hit a plateau at all when you switched from a 4 or 5 day split to just 3?"
It felt like I would hit a plateau and also feeling over trained with 4 and 5 days, so yes, 3 days is perfect for me, the protein synthesis is an interesting read as well  |
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I'm following a push, pull, leg routine.
But in playing more with what fits in this.
Currently doing slower reps with focus on getting a good stretch. And finishing with a few lighter reps.
Also each week I will try and do more mobility work rather than always being in the same planes. |
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"Everyone on this thread knows Dan John right? If not, go google and learn
J"
He's awesome.
I highly recommend his book - never let go.
I toy with doing his 10,000 rep (in a month) kettlebell challenge, then I chicken out. |
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"Everyone on this thread knows Dan John right? If not, go google and learn
J
He's awesome.
I highly recommend his book - never let go.
I toy with doing his 10,000 rep (in a month) kettlebell challenge, then I chicken out. "
I've read that too! Great book
J |
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"Everyone on this thread knows Dan John right? If not, go google and learn
J
He's awesome.
I highly recommend his book - never let go.
I toy with doing his 10,000 rep (in a month) kettlebell challenge, then I chicken out.
I've read that too! Great book
J"
Have you read Tough by Greg Everett ? |
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