Forum
»
What Type of Split Do you Do (Non-Lifters GTFO)
View Poll Results: Which One?
Voters: 37.| BroSplit | 14 | 37% | |
| Upper-Lower | 0 | 0% | |
| Full Body | 7 | 18% | |
| Other | 4 | 10% | |
| Push-Pull-Legs 2x a week | 12 | 32% |
- Results 1 to 30 of 30
-
Page 1 of 1
03-28-2023, 06:29 PM
-
#1
- imbeingcereal
- Registered User
-
- imbeingcereal
- Registered User
- Join Date: May 2009
- Age: 36
- Posts: 3,914
- Rep Power: 26058
-
-
What Type of Split Do you Do (Non-Lifters GTFO)
Title. Looking to change up my workout and want ideas on what to do. If you're able to post your split too, that'd be awesome. Much appreciated!
03-28-2023, 06:30 PM
-
#2
- headturner1
- User title
-
- headturner1
- User title
- Join Date: Jan 2012
- Location: Washington, United States
- Age: 18
- Height: 6'5"
- Weight: 282 lbs
- Posts: 22,831
- Subscribers: 9
- Rep Power: 318078
-
-
Ppl for like the last decade. 1x each per week. Maybe an extra day for just cardio
03-28-2023, 06:42 PM
-
#3
- Mark604
- Registered User
-
- Mark604
- Registered User
- Join Date: Jun 2011
- Location: Canada
- Age: 42
- Posts: 2,030
- Rep Power: 10069
-
-
4 Days
Day 1: Chest, Back, Arms
Day 2: Legs and Shoulders
Day 3: Repeat Day 1 with different exercises
Day 4: Repeat Day 2 with different exercises
I used to do PHUL where day 1 and 2 were heavy and day 3 and 4 were lighter but I've started going towards the 12-15 rep range in all my exercises now being 39 years old and I was getting too many nagging injuries going heavy.
Day 1: Chest, Back, Arms
Day 2: Legs and Shoulders
Day 3: Repeat Day 1 with different exercises
Day 4: Repeat Day 2 with different exercises
I used to do PHUL where day 1 and 2 were heavy and day 3 and 4 were lighter but I've started going towards the 12-15 rep range in all my exercises now being 39 years old and I was getting too many nagging injuries going heavy.
03-28-2023, 06:44 PM
-
#4
03-28-2023, 06:46 PM
-
#5
- blindsideflank
- Registered User
-
- blindsideflank
- Registered User
- Join Date: Dec 2008
- Location: Canada
- Posts: 6,549
- Rep Power: 37103
-
-
Strongman here
Deadlift (pull day but the focus is on improving DL)
-deadlift
-RDL
-barbell rows
-lat pull-down
-cable row
-maybe reverse hyper and some biceps if I feel like it
Press
-overhead press (currently log)
-circus dumbbell (technique work/light)
-incline DB
Tricep work (usually cables)
Events
Sandbag carries
Atlas stones
Leg press (need extra quad work with no lower back involvement. Could do belt squats but I don't)
This is specific for a contest that's coming up. 2 days rest between each day.
Deadlift (pull day but the focus is on improving DL)
-deadlift
-RDL
-barbell rows
-lat pull-down
-cable row
-maybe reverse hyper and some biceps if I feel like it
Press
-overhead press (currently log)
-circus dumbbell (technique work/light)
-incline DB
Tricep work (usually cables)
Events
Sandbag carries
Atlas stones
Leg press (need extra quad work with no lower back involvement. Could do belt squats but I don't)
This is specific for a contest that's coming up. 2 days rest between each day.
Tobacco prostitute
"Grow up Harriet"
03-28-2023, 07:10 PM
-
#6
- imbeingcereal
- Registered User
-
- imbeingcereal
- Registered User
- Join Date: May 2009
- Age: 36
- Posts: 3,914
- Rep Power: 26058
-
-
Originally Posted By headturner1⏩
Do you feel like that's enough volume/frequency? I'm doing PPL 2x a week. It works ridiculously well, but it's also insanely draining as a natural. I took 2 weeks off of the gym during vacation and noticed I slept a lot better when I wasn't lifting. I could easily sleep from 9-7 without a hitch. The minute I resumed lifting though, my sleep fell off a cliff and I only am able to get 5-6 hours of sleep a night, which makes me think I might be overtraining.Ppl for like the last decade. 1x each per week. Maybe an extra day for just cardio
Still, I'm afraid of going off it because I gained a ****load of strength and size on it lol
03-28-2023, 07:17 PM
-
#7
- GaryRidgway
- Join Date: Apr 2013
- Posts: 46,755
- Subscribers: 11
- Rep Power: 332924
-
-
push/pull/rest/legs/rest repeat. So not quite 2x per week. I think 2x is too much for most people.
03-28-2023, 07:53 PM
-
#8
- Robmnrd
- Who the **** was phone?!
-
- Robmnrd
- Who the **** was phone?!
- Join Date: Jan 2011
- Location: Michigan, United States
- Age: 34
- Posts: 6,472
- Rep Power: 69123
-
-
Currently doing a hybrid.
Upper/Lower/FB
Looks kind of like: FB/Off/Off/Upper/Lower/Off/Off
FB day focuses on heavier compounds (think a slightly more diverse version of SS - squat, DL variation, a chest press, a shoulder press, two pulling movements) with pretty much everything just ramping up to a singular heavy top set in the 3-8 rep range.
Then Upper and Lower days are more traditional in terms of exercise variation and volume being higher.
Something new/different, kind of just messing around at this point. Everything gets hit twice per week, lots of rest between muscle groups, etc.
I kind of like it tbh.
Upper/Lower/FB
Looks kind of like: FB/Off/Off/Upper/Lower/Off/Off
FB day focuses on heavier compounds (think a slightly more diverse version of SS - squat, DL variation, a chest press, a shoulder press, two pulling movements) with pretty much everything just ramping up to a singular heavy top set in the 3-8 rep range.
Then Upper and Lower days are more traditional in terms of exercise variation and volume being higher.
Something new/different, kind of just messing around at this point. Everything gets hit twice per week, lots of rest between muscle groups, etc.
I kind of like it tbh.
MISC Haxball Crew
(Haxball Username: "Jus' Saiyan...")
Misc Positivity and Never Neg Crew
I always pick second to last in the pick a number threads Crew
03-28-2023, 07:55 PM
-
#9
- angelfire2005
- Registered User
-
- angelfire2005
- Registered User
- Join Date: Oct 2005
- Location: Georgia, United States
- Posts: 8,194
- Rep Power: 17290
-
-
Chest/abs
Back
Legs/abs
Shoulders/traps
Arms/abs
two days off
bro split since college. the only change is when dieting i give myself an extra rest day after leg day
Back
Legs/abs
Shoulders/traps
Arms/abs
two days off
bro split since college. the only change is when dieting i give myself an extra rest day after leg day
hiya
PSN: med171
03-28-2023, 07:56 PM
-
#10
- HockeyBacon18
- Goof loving Jared
-
- HockeyBacon18
- Goof loving Jared
- Join Date: Mar 2014
- Location: Canada
- Posts: 17,915
- Rep Power: 90771
-
-
ran P/P/L for a while. arms are lagging so I recently switched to P/P/L/ChestBack/Arms/L
Keep mod discussions out of your sig line
Misc 2018 and 2019 NFL Pick Em Champion- Better luck next year fellas
Resident miscer for the Super Bowl 57 CHAMPION LA Rams.
03-28-2023, 07:58 PM
-
#11
03-28-2023, 07:59 PM
-
#12
03-28-2023, 08:01 PM
-
#13
- Plateauplower
- Registered User
-
- Plateauplower
- Registered User
- Join Date: Apr 2014
- Location: United States
- Age: 46
- Posts: 16,061
- Rep Power: 172745
-
-
Full body 2-3X per week, heavy, light, medium days, volume goes up on light higher rep days down on heavy days.
03-28-2023, 08:30 PM
-
#14
- imbeingcereal
- Registered User
-
- imbeingcereal
- Registered User
- Join Date: May 2009
- Age: 36
- Posts: 3,914
- Rep Power: 26058
-
-
Originally Posted By AshWar⏩
How do you program this/how many days a week?Brosplit but everything 2x a week
03-28-2023, 08:34 PM
-
#15
03-28-2023, 08:37 PM
-
#16
- GerbilFarmer
- Platinum Account
-
- GerbilFarmer
- Platinum Account
- Join Date: Apr 2011
- Age: 34
- Posts: 8,853
- Rep Power: 33743
-
-
Monday -Legs (skip)
Wednesday- Chest and Bis
Thursday - Back and Tris
Saturday- Shoulders and full arm workout
Bro split ftw
Wednesday- Chest and Bis
Thursday - Back and Tris
Saturday- Shoulders and full arm workout
Bro split ftw
Pronouns: Bro/Brah
/\^/\^Misc Colorado Crew^/\^/\
03-28-2023, 09:05 PM
-
#17
- nattyandweak
- Registered User
-
- nattyandweak
- Registered User
- Join Date: Mar 2019
- Age: 56
- Posts: 1,771
- Rep Power: 14267
-
-
Push + pull ups mainly 5x5
Pull + pull ups mainly 5x5
Legs + chin/pull
Push + pull ups rep work/speed work
Pull + pull ups rep work/speed work
Legs + pull/chin rep work
Repeat until i want a day. Cardio daily at least 5k run this is not for the faint hearted and no im not looking to gain mass amounts of muscle.
Pull + pull ups mainly 5x5
Legs + chin/pull
Push + pull ups rep work/speed work
Pull + pull ups rep work/speed work
Legs + pull/chin rep work
Repeat until i want a day. Cardio daily at least 5k run this is not for the faint hearted and no im not looking to gain mass amounts of muscle.
03-28-2023, 09:16 PM
-
#18
03-28-2023, 09:20 PM
-
#19
- SicilianPower
- Registered Anti-Hero
-
- SicilianPower
- Registered Anti-Hero
- Join Date: Aug 2013
- Location: Bronx, New York, United States
- Posts: 9,395
- Rep Power: 47886
-
-
BroSplit, I need to hammer each part with at least 12 sets if I want to see growth. I don’t care what studies say my chest or back aren’t going to grow enough from 4-6 sets twice or three times a week. I need to complete punish the muscle within 12-14 sets in one workout.
*MMA Crew
*Boxing Crew
*Agnostic Crew
*Wavy Hair Crew
*Right-Wing Crew
*INTP (Logician) Crew
*Hazel-Green Eyes Crew
03-28-2023, 09:20 PM
-
#20
- PrimarisIn
- Join Date: Sep 2018
- Posts: 15,121
- Subscribers: 2
- Rep Power: 244900
-
-
Chest, back, shoulders/arms
03-28-2023, 09:33 PM
-
#21
03-28-2023, 10:29 PM
-
#22
- adamsz
- Spoon Pic Connoisseur
-
- adamsz
- Spoon Pic Connoisseur
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 24,762
- Rep Power: 207854
-
-
bro split
chest
back
legs
shoulders
arms
body's too broken to hit chit more than once a week, feelsbadman
chest
back
legs
shoulders
arms
body's too broken to hit chit more than once a week, feelsbadman
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
03-28-2023, 10:54 PM
-
#23
- Ripper908
- Registered User
-
- Ripper908
- Registered User
- Join Date: Jul 2010
- Location: Ontario, Canada
- Age: 39
- Posts: 6,603
- Rep Power: 55969
-
-
Originally Posted By SicilianPower⏩
yepBroSplit, I don’t care what studies .
there is a reason why all the top physiques on the planet use a "bro" split
it works
before miscers say blah blah they're all on gear, the guys who compete at the top of the natural world also follow a bro split
any big guy you see at the gym does a bro split
it all adds up
Stats: 6 foot, 240 pounds
Cane Corso Crew
03-28-2023, 11:11 PM
-
#24
- bsrkoacar2
- Registered User
-
- bsrkoacar2
- Registered User
- Join Date: Dec 2020
- Age: 56
- Posts: 16,614
- Rep Power: 113438
-
-
I do a bench day, deadlift day, squat day and also an upperbody push/pull (bench/rows) for volume. In a way it's a push pull legs but heavy on accessories for those lifts... And I block accessories. So keep the main comp lifts the same but run accessories for like 4-6 weeks and swap them out with similar accessories, so also include some block periodization I guess. Still progressing but will try a more standard powerlifting program if I eventually stall out
.
.
03-28-2023, 11:30 PM
-
#25
- Hartley110
- Yellowcreampiemaxxer
-
- Hartley110
- Yellowcreampiemaxxer
- Join Date: Mar 2007
- Posts: 4,844
- Rep Power: 20982
-
-
Currently the Poliquin split:
Sun chest/back/lower+mid traps(and rear delts)
Wed Arms/delts/upper traps
Thurs Legs/abs
Sun chest/back/lower+mid traps(and rear delts)
Wed Arms/delts/upper traps
Thurs Legs/abs
03-28-2023, 11:48 PM
-
#26
- DuracellBunny
- Has new batteries!
-
- DuracellBunny
- Has new batteries!
- Join Date: Nov 2005
- Posts: 15,594
- Rep Power: 201320
-
-
Heavy chest / volume shoulders / tris
Heavy back / volume legs / bis
Heavy shoulders / volume chest / tris
Heavy legs / volume back / bis
Heavy back / volume legs / bis
Heavy shoulders / volume chest / tris
Heavy legs / volume back / bis
Screw nature; my body will do what I DAMN WELL tell it to do!
The only dangerous thing about an exercise is the person doing it.
They had the technology to rebuild me. They made me better, stronger, faster......
03-29-2023, 12:01 AM
-
#27
Originally Posted By AshWar⏩
So like Ahnold where he did legs in the AM then Chest in the PM?Brosplit but everything 2x a week
Rode his bike for miles to the gym and back lol
Financial Freedom/Passive Income Crew
Entrepreneur Crew
MMA Crew
Cinematographer Crew
Photographer Crew
Ski/Snowboard Crew
Guns Crew
03-29-2023, 12:19 AM
-
#28
- Illuminati666
- Registered User
-
- Illuminati666
- Registered User
- Join Date: Dec 2009
- Location: United Kingdom (Great Britain)
- Age: 41
- Posts: 1,062
- Rep Power: 2217
-
-
I do full upper body 2-3x a week durin* the golf season depending on how many times I play golf.
2 exercises of 3x10 for shoulders, back, bis, chest.
Don’t train legs cos I’m 276 lbs, every day is leg day
2 exercises of 3x10 for shoulders, back, bis, chest.
Don’t train legs cos I’m 276 lbs, every day is leg day
Fattest: 334lbs
Now: 258
Goal: 224
03-29-2023, 12:30 AM
-
#29
03-29-2023, 12:49 AM
-
#30
- IntelExchange
- ERA - Ameno
-
- IntelExchange
- ERA - Ameno
- Join Date: Nov 2016
- Location: Romania
- Posts: 3,705
- Rep Power: 20503
-
-
Chest - back
incline dbpress x3sets
dips x3sets
close grip pulldown x3sets + superset LU raises ( basically shoulder fly but all the way to the top, really helped my OHP )
bb rows x3
reverse db fly x3 + superset triceps extensions
legs
bb squat x3
weighted back extensions x3
leg press x3
leg curls x3
seated calf raises x3 + superset cable crunch
armwrestling specific exercises- pronation, wrist abduction, wrist flextion, heavy hammer curls...stufff like that
shoulders + back
OHP x3
heavy one hand db lateral raise x3
weighted chin up x3
pendlay row x3
cable face pull x3 + superset JM press ( close grip 10 reps, medium grip 10 reps, wide grip 10 reps, hhnnggg transfers so well to all push lifts, triceps never give out now )
legs
front squat x3
romanian deadlift x3
leg extension x3
standing calf raise x3 + superset ab cable crossover
Each week I increase the reps on all exercises by 1, then the following week I decrease the reps by 1 but add the smallest amount of weight possible
so far on almost all exercises I have been on the rise, feelsgoodman.gif
But I feel like I do a little bit too much legs and I am thinking of a way to transfer more of that towards the shoulders - upper back
incline dbpress x3sets
dips x3sets
close grip pulldown x3sets + superset LU raises ( basically shoulder fly but all the way to the top, really helped my OHP )
bb rows x3
reverse db fly x3 + superset triceps extensions
legs
bb squat x3
weighted back extensions x3
leg press x3
leg curls x3
seated calf raises x3 + superset cable crunch
armwrestling specific exercises- pronation, wrist abduction, wrist flextion, heavy hammer curls...stufff like that
shoulders + back
OHP x3
heavy one hand db lateral raise x3
weighted chin up x3
pendlay row x3
cable face pull x3 + superset JM press ( close grip 10 reps, medium grip 10 reps, wide grip 10 reps, hhnnggg transfers so well to all push lifts, triceps never give out now )
legs
front squat x3
romanian deadlift x3
leg extension x3
standing calf raise x3 + superset ab cable crossover
Each week I increase the reps on all exercises by 1, then the following week I decrease the reps by 1 but add the smallest amount of weight possible
so far on almost all exercises I have been on the rise, feelsgoodman.gif
But I feel like I do a little bit too much legs and I am thinking of a way to transfer more of that towards the shoulders - upper back
HTC Crew
Armwrestling Crew
"He who laughs at himself never runs out of things to laugh at"
Adolf Hitler - 30 April 1945, before pulling the trigger.
Bookmarks
-
- Digg
-
- del.icio.us
-
- StumbleUpon
-
-
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts