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Forum » I figured out the ideal training split
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Thread: I figured out the ideal training split

post 10000041946 02-06-2026, 10:26 PM
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#1
  1. AceCorona
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I figured out the ideal training split

Monday:

Quads, hamstrings, chest and back

Tuesday:

Shoulders and trapezius

Wednesday:

Arms

Thursday:

Same as Monday

Friday:

Same as Tuesday

Saturday:

Same as Wednesday
If you’re born to the iron, you’ll know it the first time you lift!
post 10000041947 02-06-2026, 10:27 PM
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#2
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Every muscle group gets worked twice a week
If you’re born to the iron, you’ll know it the first time you lift!
post 10000041950 02-06-2026, 10:30 PM
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  1. dropped40lbs
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looks stupid as fuark at first glance but i see the vision

it's essentially a full body 2x a week with shoulder and arm accessory days

nvm it looks stupid as fuark
post 10000041961 02-06-2026, 10:44 PM
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#4
  1. Don
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do u even hypertrophy bro ?
Raw dog crew
post 10000041963 02-06-2026, 10:46 PM
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  1. SpeakethTruth
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For the Monday workout do chest and back first when your CNS is fresh then do some token lower body work if you need. Big legs is cope unless you actually compete in BBing or powerlifting.
post 10000041968 02-06-2026, 10:51 PM
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All these years later and you're still talking about a training split. Just lift your weights ffs and stay consistent...
National Level Competitor (Female BB)
post 10000041971 02-06-2026, 10:57 PM
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  1. MarioMiami305
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Originally Posted By SpeakethTruth⏩
For the Monday workout do chest and back first when your CNS is fresh then do some token lower body work if you need. Big legs is cope unless you actually compete in BBing or powerlifting.
No its not. Women love nice legz.
-germ theory is 100% fake
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post 10000041972 02-06-2026, 10:59 PM
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Each to his own , I guess whatever works for you best . In my case I did one body part a week for decades . Tbh I was totally wrong .
I started doing push day 1 which includes shoulders , legs day 2 and pull on fay 3 which includes deadlift . Take a day off and repeat .
Tried push pull legs day off , and it didn’t work as my rotators were getting overly sore and aggravated.
It was going great tbh , but I messed up when I chipped away at concrete for 3 days and my tendonitis came back with vengeance.
Now my tours over for at least another year
Back with my Fam
post 10000041979 02-06-2026, 11:12 PM
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#9
  1. piramparam
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Theres a point when u get stronger, that working out a muscle twice a week gets very difficult.
And one of those 2 workouts end up being worse.

The lighter you are the less taxing your workout has to be to achieve stimulation. As you get bigger youre gonna tax your system more.
Nobody is benching 405 twice a week & deadlifting 600 twice a week.

You see where im going?
You need to start forgetting about this twice a week stuff. Because it will only take you to the medium size lifter. After that its unoptimal.
1096 ng/dl
post 10000041986 02-06-2026, 11:19 PM
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#10
  1. kimm4
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Originally Posted By piramparam⏩
Theres a point when u get stronger, that working out a muscle twice a week gets very difficult.
And one of those 2 workouts end up being worse.

The lighter you are the less taxing your workout has to be to achieve stimulation. As you get bigger youre gonna tax your system more.
Nobody is benching 405 twice a week & deadlifting 600 twice a week.

You see where im going?
You need to start forgetting about this twice a week stuff. Because it will only take you to the medium size lifter. After that its unoptimal.
Yep...I competed in female bb for a long time and only trained everything once a week. Would throw in a 5th day for ha ha's during prep just because...that was my fuck around day...
National Level Competitor (Female BB)
post 10000042001 02-06-2026, 11:48 PM
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#11
  1. mikebadg3
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Every other day

Alternate high volume low-med weight to low volume med to high weight

Add cardio
Full body oly style compounds
post 10000042014 02-07-2026, 12:14 AM
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#12
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Originally Posted By kimm4⏩
All these years later and you're still talking about a training split. Just lift your weights ffs and stay consistent...
But he found the perfect one!!!
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