If you Need a Split come here

[Deep313]

Need a Split here ya go


3 Day splits

Mon:off
Tue: Chest, Tri, Forearms, abs.
Wed: Back, Bi's, traps, forearms
Thr: off/cardi
Friday: Legs /Delts
Sat:off/cardio
Sun:off/

Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio


Monday: Chest Tri's
Tuesday: off
Wednesday: Back Bi's and Forearms
Thrusday: Off
Friday: Shoulders and Legs


monday- chest tri's shoulders
wednesday-legs/abs
friday- back bi's forearms


Monday- Chest Tris Delts
Wednesday- Legs
Friday- Back Biceps Traps Forearms


4 day splits

Monday- chest/tris
Tuesday- back/bis
wednesday- off
Thursday- shoulders/forearms
Friday- Legs
saturday/sunday- off or cardio

Monday-Chest-Tri's
Tuesday-Back-Bi's-forearms
wednesday-rest
thursday-Shoulders
Friday-Legs


Fri-legs
Sat-chest/tris
Mon-back/bis
Tues-shoulders


1.back/Chest
2.Rest
3.Shoulders + Traps + Arms + Abs
4.Rest or HIIT
5.Legs
3.Rest or HIIT


Day 1: Chest/Back/Shoulders/Traps
Day 2: Biceps/Triceps
Day 3: 20 min of HIIT and abs
Day 4: Quads/Hamstrigs/Calves
Day 5: Off


5 and 6 and 7 day splits

mon: chest/tri
tue: back/abs
wed: bicep/forearm
thur: shoulder/traps
fri: legs



mon -chest tris
tues- back forarms
wed - Delts traps
Thur - Legs
Fri –Arms


mon-chest Delts
Tues- legs
Wed – Back Traps
Thur- Arms
Friday -Forearms/abs


M -Chest, Triceps
T -Abs
W -Back, Biceps
Th -REST
F -Shoulders
Saturday -Legs
Sunday – Rest

Monday: Chest/Triceps
Tuesday: Back/Shoulders
Wednesday: Abs
Thursday: Rest
Friday: Biceps/Forearms
Saturday: Legs/Calves
Sunday: Rest


Monday: Chest/Triceps
Tuesday: Biceps/Forearms
Wednesday: Abs
Thursday: Rest
Friday: Back/Shoulders
Saturday: Legs/Calves
Sunday: Rest

Mon: Arms
Tue: Legs
Wed: Chest
Thu: Back
Fri: Shoulders
Sat: Off
Sun: Off

Sunday: Bis/Tris/Forearms
Monday: Shoulders/Abs
Tuesday: Legs/Calves
Wednesday:Rest
Thursday Chest/Abs
Friday: Back/Calves
Saturday:Rest

Monday: Chest/Abs/Cavles
Tuesday: Back/Forearms
Wednesday:Rest
Thursday Upper Legs/Cavles
Friday: Shoulders/Traps
Saturday:Arms
Sunday:Rest


mon - bicep/forearm
tue - legs
wed - back/tricep
thur - traps/abs
fri - chest/shoulders.

Mon - Back
Tue - Chest
Wed - Shoulders
Thu - Arms
Fri - Legs
Sat - Off
Sunday: Off


Monday: Chest
Tuesday: Back
Wenesday: Shoulders
Thursday: Off
Friday: Arms
Saturday: Legs
Sunday: Rest

Monday:Bis/Tris/Forearms
Tuesday:Quads/Hams/Calves
Wednesday:Rest
ThursdayShoulders
Friday:Back
Saturday:Chest


Sunday: Back + Abs
Monday: Cardio
Tuesday: Chest + Tris
Wednesday: Shoulders + biceps + traps
Thursday: Cardio
Friday: Legs
Saturday: Cardio


Mon –Chest/Back
Tues-Arms/Shoulders
Wed-Chest/back
Thur-Arms/Shoulders
Fri-Touchup on everything

Monday-Biceps/Triceps/Forearms/Lower Back
Tuesday-Quads/Hamstrings/Calves
Wednesday-Cardio/Abs
Thursday-Off
Friday-Chest/Back/Shoulders/Traps
Saturday-Biceps/Triceps/Forearms/Lower Back(a.m.), Cardio (p.m.)
Sunday-Abs


Mon--Shoulders & bi's
Tue--Legs
Wed--Cardio & abs
Thu--Chest & tri's
Fri--Cardio & abs
Sat--Back

M- Back/traps/forearms
T- Chest/abs/calves
W-Cardio (distance)
Th- Legs/calves/abs
F-Shoulders/traps
Sat- Biceps/triceps
Sun-cardio (HIIT)/calves/abs


DAY1: chest, back
DAY2: shoulders, traps
DAY3: cardio, abs
DAY4: legs
DAY5: cardio, abs
DAY6: biceps, triceps,(forearms?)
DAY7: rest


Monday: Legs
Tuesday: Back, biceps and cardio
Wenesday: Cardio and abs
Thursday: Chest, triceps and cardio
Friday: Shoulders, calves, abs and cardio
Saturday: R&R
Sunday: Cardio and abs


Day 1 Chest
Day 2 Back
Day 3 Off
Day 4 Legs
Day 5 Shoulders/Traps
Day 6 Arms
Day 7 Off

Monday: Biceps, thighs, traps
Tuesday: Triceps, Calves, Abs
Wednesday: Shoulders, Forearms, Chest
Thursday: Biceps, thighs, traps
Friday: Triceps, Calves, Abs
Saturday: Shoulders, Forearms, Chest
sun: off


mon: back/foreams
tue: chest/tri
wed: quad/ham
thur: off
fri: shlds/abs
sat: calves/bis\



Monday - Chest, Shoulders and Triceps
Tuesday - HIIT and Abs
Wednesday - Back, Biceps and Forearms
Thursday - Quads, Hamstrings and Calves
Friday - HIIT and Abs
Saturday - Start cycle again

Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)

Day 1: chest, shoulders, tri's
Day 2: abs, hiit
Day 3: legs
Day 3: abs, hiit
Day 5: back, rear delts, bi's, forearms
Day 6: rest


Monday - Legs /calves
Tuesday - Shoulders / forearms
Wednesday - Chest
Thursday - Back
Friday - Biceps / Triceps
Saturday - (rest)
Sunday - (rest)



Add as many more splits as you can to this thread

[Little Juice]

good post bro

[GodsGladiator]

dang bro how long did it take to put all that together, nice post

[Adam Knowlden]

Nice thread! /forum/images/graemlins/cool.gif

[ImmortalDragon]

Thanks!!!

[Deep313]

if you want put more splits down and i will remake it

swwweeeet! i was looking for a new one. thanks b
r
o

[bennyhanna1]

I've been waiting for someone to make this!!! Yesterday i think there were about 5 different threads on splits lol!

[slowgin18]

i gotta hand it to you man

[jlong]

Thank you...

[short bus ridah]

props!

[William Ustav]

This is great! So many people are constantly asking for splits here! /forum/images/graemlins/cool.gif

[badblood909]

Very nice of you to make this, obviously put effort into it, thanks.

[Scott B]

I've been lifting for a couple of years now and I can't tell you how helpful this post is. Thanks!!!!

[tate]

very much appreciated!

[alanlws16]

You forgot the 1 and 2 day splits! Nah just kidding great job man!

[Mitch_17]

thanks man !!
really appreciate it!

[junfan68]

something like this should be a permanent part of this website...maybe under the "workout" tab.

[lLOCO]

good stuff!

[Goose_man]

I want to get big muscles for all the ladies and lose my man boob fat...what should I do?

Good post

[rcfriend]

hmmm - I think you likely described my next 4-day split, complete with Wednesday rest!

-kc

[President Wilson]

Fantastic Post!

[CheezitMan22]

I had a post just like this a bit ago, but urs is better /forum/images/graemlins/grin.gif

Here (http://www.abcbodybuilding.com/forum/showflat.php?Cat=&Board=workout&Number=636596&Foru m=workout&Words=dummies&Match=Entire%20Phrase&Sear chpage=0&Limit=25&Old=allposts&Main=636596&Search= true#Post636596)

[MS LADY]

wow, i love the thread.

rather do you have a spilt so that I can hit chest 2x a week. I am training for a bench press competition???

[Deep313]

Monday-Chest/Back
Tuesday Arms-Shoulders
Wednesday-Chest/Back
Thursday-Arms-Shoulders
Friday-legs touchup on everything


Works Great foir bench I gurentee results I am also training for a contest and have been doing that and brough my bench from 275 to 300

[ahbroody]

[ QUOTE ]
something like this should be a permanent part of this website...maybe under the "workout" tab.

[/ QUOTE ]
bump for sticky somewhere.

[jans]

Hey thanks for the excellent post dude...gotta hand it to ya...been waiting for smth like this

[MS LADY]

Thanks Deep313!!

I too agree that this thread should have a place under the workout tab. Again thanks for the split.

[stikman]

Since I go to the gym at lunch here is my split. It has worked very well since I get to concentrate on that muscle alone on that day and it gets enough rest.

5-Day split

Mon - Chest\abs
Tues - bis\tris
Wed - Legs\abs
Thur - Back\forarms
Fri - Shoulders\Traps\abs
Sat\Sun - OFF or cardio

[Deep313]

thanks for the split keep some more comming

[GetPsycho_jr]

I'm not being rude but what's so special about coming up with splits? is't your imagination your limitation?

[Baron01]

lol @ getpsycho jr

[Deep313]

[ QUOTE ]
I'm not being rude but what's so special about coming up with splits? is't your imagination your limitation?

[/ QUOTE ]

nothing just figured i would give people a bigger choice to chose from instead of them asking for a diff one everyday

[GetPsycho]

im sure these are repeats, so sorry, but i didnt take the time to cross-reference them to see if they were already posted /forum/images/graemlins/tongue.gif

chest\tris
back\bis\forearms
x
shoulders
legs
x
repeat


chest\bis\forearms
legs
x
shoulders\tris
back\rear-delts\traps
x
repeat


chest\back
shoulders
x
arms
legs
x
repeat


shoulders\back
legs\bis
chest\tris
x
repeat


chest\tris
back\bis
legs
shoulders
x
repeat


chest\bis
shoulders\tris
legs
back\rear-delts\traps
x
repeat


shoulders
arms
legs
x
chest
back\forearms
x

I'm actually considering this one....

[ QUOTE ]
chest\bis
shoulders\tris
legs
back\rear-delts\traps
x
repeat

[/ QUOTE ]

i have never really tried to increase the frequency of which i train a body part. i think i might try this once my calories get high enough on my bulk. obviously my volume will need to by cut in half per training session. looks like fun though

[Deep313]

I wouldn't do shoulders and tris after chest day bad idea stick legs in between it or something.

[Debbie9999]

Thanks for sharing the hard work it takes to figure out splits. Even though there are many to choose from there are also many you should avoid. It is tough to make sure to hit all body parts and yet not to "exhaust" a body part needed for the next day (unless that is your intention). and everyone has a "sore spot" so that they cannot do body part X after doing body part Y, etc. Point is that it is not always easy to design a split. Thanks again!!

[barny]

thenks.

[Emperor_Milos]

Deep313 can you help me with my split?
I need 6day split,but problem is that i work in tghe gym one hour a day!So can you mix something with one hour a day in the gym?

[barny]

good split GP

[Deep313]

[ QUOTE ]
Deep313 can you help me with my split?
I need 6day split,but problem is that i work in tghe gym one hour a day!So can you mix something with one hour a day in the gym?

[/ QUOTE ]

Monday -Chest
Tues-Back
Wednesday-Legs
Thursday -Arms
Friday-Shoulers
Saturday- Abs and forearms and touchup on anything do a lil bench some exercise that involve alot of muscles just touch up on watever you want or that u feel u didn't hit hard enough
Sunday- off

I tried u gotta be a lil more specfic if u want something else like stats and all that

[Emperor_Milos]

its ok...thx..maybe i put some cardio work in there.

[ironbark]

Here's my fav...

DAY 1
Upper back
Abs

DAY 2
Lower back
Hamstrings

DAY 3
Biceps
Triceps
Abs

DAY 4
Shoulders
Calves

DAY 5
Quadriceps
Abs

DAY 6
Chest

[musclepunk2003]

Deep can you help me with a split?I need something that focuses on bulking up my back,legs,and traps,My arms are already big and defined so i don't need anything that really focues on arms.But it would help me greately if you could tell me how many sets and reps will it take to build my back,legs,and traps.Oh,can you also tell me of the rest periods between sets.thanks

[Deep313]

first what is your current split/stats/and how long have you been lifting?

[musclepunk2003]

I,ve been lifting almost four years now,and mycurrent split is...

Mon:Back
Tue:Ams
Wend:cardio
Thur:Shoulder
Fri:chest
Sat:rest
Sun:legs

But on wednesday i don't do the cardio

[Deep313]

Here is a pitt Football Program i just started today it felt pretty good i figured i might post it u might like it maybe not.

Monday:
Flat Bench x8 x8 x8 x8
Dumbbell Flys x10 x10
Db Shoulder Press x10 x10 x10
DB 30's x10 x10
Tricep Ext x8 x8 x8

Tuesday:
Db Shrugs x16 x16 x16
Lunges x8 x8 x8 x8
DB RDLS x10 x10 x10
Lat Pulldowns x10 x10 x10
Barbell curls x8 x8 x8
ABS

Wednesday Off/Cardio

Thursday:
Incline Bench x8 x8 x8 x8
BB Shoulder Press x10 x10 x10
Weighted Dips x8 x8 x8 x8
Tricep Exts x8 x8 x8
ABS

Friday:
DB shrugs x20 x20 x20
Lunges x6 x6 x6 x6
DB RDL's x10 x10 x10
Lat Pulldowns x10 x10 x10
Barbell Curls x8 x8 x8 x8
ABS

I know this probally doesn't seem like much but today was my first day doing it and it felt really good i would reccommend anyone try it just for a shock.

[Venom]

Good workout Deep. /forum/images/graemlins/smile.gif

[Loyolan]

I am new to this forum, but have been lifting regularly for 3.5 years. I do it as follows:

1 - Chest/Triceps
2 - Biceps/Back/Forearms/Wrists
3 - Shoulders/Traps
4 - Legs
5 - Rest
Repeat

I repeat this strictly without respect to the day of the week. I know its knt very substantive, but I just wanted to post SOMETHING as I am new to this great site/resource.

-Dan

[Emperor_Milos]

Can you recomend me a split where i will be able to use this kind of routine?(battering ram)
I am staying in the gym for an hour.6 days a week(no sunday)
In this battering ram program do i need to work my soulders,chest,and triceps two times a week?
I also dont want to let down my biceps. /forum/images/graemlins/wink.gif

[BigPete16]

Is there anything wrong with this split?
Monday-Chest
Tuesday-Back
Wednesday-Shoulders
Thursday-Legs
Friday-Arms
Saturday-Rest
Sunday-Rest
It is almost a repeat except i just switched around shoulders and arms, is this ok?

[Deep313]

ya that split looks good

[Big MatT]

How does this split look for a cut?

Mon--morning:Pecs,Delts,Tris--evening:Abs
Tues--morning:Cardio--evening:Calves, Forearms
Wed--morning:Back, Traps, Biceps--evening:Abs
Thurs--morning:Cardio--evening:Calves, Forearms
Fri--morning:Legs--evening:Abs
Sat--morning:Cardio,Calves, Forearms
Sun--Rest

***My calves and forearms need a lot of work so i put them 3x a week***

[Deep313]

looks good as long as you don't over due the cardio

[Deep313]

No Pain no Game i am using a split similer to yours working the same muscles as you but a lil bit later on today i will post a workout that is the best workout i have ever did. I promise it will burn.

[Big MatT]

Sweet, can't wait Deep!

[Deep313]

I am just going to write exactly what i did and you can use it from there
Warmups included
Flat Barbell bench press
135 x 12
135x 15
185x 10
225x 10
275 x 5 (two forced reps)
245 x 6
255 x 4

Military Barbell Press
135 x 10
155 x 7
175 x 4
135 x 10

EZ curl bar Tricep Ext.
75 x 12
95 x 8
105 x 4
85 x 8 drop set to
75 x 4
Supersetted with
close grip
75 x 10
95 x 10
105 x 7
75 x 8

Dumbbell Flys
60 x 10
60 x 10
60 x 9

DB 30's
20x 30
20 x 30


ABS:
Leg raises
x20
x10
x15
x15
x20

Partner Ball Throws (if you have a partner) for those of you who dunno what this is its where u lay down on a mat hook your legs in the with the other person then have them throw u a medicine ball and u go down with it and then when u come back up u throw it to them and ya u get the point.


10 x 20
10 x 15
10 x 15
10 x 20
10 x 10

Hope this thing works for u you it did me

[Muu]

I only have 2 days at the moment anyone got any ideas on a 2 day split?

[The Runner]

Best....Post....Ever!!!

[gametime]

What about posting some unorthadox type splits...Maybe some that focus upper body, lower body. 3 and 4 day splits that don't break down body parts as granular.

What you think?

[Satch]

Howdy old post!

[gametime]

[ QUOTE ]
Howdy old post!

[/ QUOTE ]

That's the main reason I bumped it. It's good to keep bumping these old post for new input and to remind people of old things they've learned.

[Joe Gillian]

Hi everyone !
I've discovered this great forum yesterday, so i logged in !!!

I have two splits to submit: (Deep, you'll tell me if they're good)
First:
Mon - Off
Tue - Chest/bi
Wed - Cardio
Thu - Back/tri
Fri - Cardio
Sat - Shoulders/legs
Sun - Cardio

Second:
Mon - Off
Tue - Chest
Wed - Back
Thu - Cardio
Fri - Legs/(shoulders?)
Sat - Arms/(shoulders?)
Sun - Cardio

So ? what you guys think about it ?
For the second one, i think it may be better to work shoulder with the arms, no ?

[IronKnuckle]

whether to work shoulders with arms or not depends on whether you're prioritizing them. If you are trying to build them up, I'd isolate them by putting them on leg day otherwise shoulders with arms would be a good idea.
If you're prioritizing your arms you may consider putting shoulders on leg day just to free up gym time.

[Joe Gillian]

OK !
Thanks for the advice.
But should I put arms before legs/shoulders then, or working shoulder before arms is ok ?

[IronKnuckle]

if you're targeting your arms its OK but less than optimal. there would be no harm in switching them unless you feel you need more rest after back day.
play it by ear, both will work. but which one will work for you is something you'll have to work out by trial and error.

[Eleni]

Brilliant----Brilliant----Brilliant----and no typos /forum/images/graemlins/smile.gif

[YouFiz]

thats a wicked post bro..keep it up

[bsimpson]

STICKY STICKY STICKY

[bsimpson]

STICKY THIS MODS /forum/images/graemlins/grin.gif

[JamesP]

[ QUOTE ]
STICKY THIS MODS /forum/images/graemlins/grin.gif

[/ QUOTE ]

It's already a semi-sticky bro, look under the Hardcore training guide sticky, its the first link in that.

[Evolv]

you should follow this mans splits becuase its great that he even posted it... and besides it gives us individuals time to re work our scheduale cause its get'n maaaaaaaad dull

Thx bro...

[discocop78]

When I start my next bulk, I'm thinking of doing double split like so, training each body part twice a week:

Sunday- Rest/Cardio
Monday am- Bi/Tri/Forearm
Monday pm- Chest/Upper Back
Tuesday am- Thighs/Glutes/Abs/Obliques/Lower Back
Tuesday pm- Shoulders/Calves
Wednesday- Rest/Cardio
Thursday am- Bi/Tri/Forearm
Thursday pm- Chest/Upper Back
Friday- Rest/Cardio
Saturday am- Thighs/Glutes/Abs/Obliques/Lower Back
Saturday pm- Shoulders/Calves

Last summer, my split went something like this(training each part twice a week), but a little less intense. Gotta kick it up a notch.

[X-Factor]

I remember this post from like 2 years ago! /forum/images/graemlins/grin.gif

[littleamazon]

Awesome! *I am copying this! LOL*

Amazon

[shodan]

VERY helpful, thanks for taking the time to write all this down! way cool.

[godmir]

good stuff

thanks a lot bro

[Deep313]

heres the one im doing now
mon-chest and back
tues-legs
wed-off
thurs-shoulders
fri-arms
sat-off
sun off

im lovin doin this one right now

[Damien Voorhees]

I have a question: from reading elsewhere at ABC, it is often noted that bodyparts should be worked two and sometimes three times per week with DUP, etc. I noticed that the above splits were a bodypart once per week. Would there be other splits for multple bodypart workouts per week? Thanks for the great work compiling the splits!

[kramer]

outstanding post!! Im on a 6 day split and im getting used to it, but now ive got some new alternatives!! Saves me from thinking!!! outstanding!

[Dmitri]

Very nice thread. I am sifting through them right now....this will come in handy. A great place to send newbies who need help putting one together. It's a terrific refernce.

[JordanH]

nice post

[badblood909]

Here's a 5 day split that I'm very excited about, mainly because you get to work out calves and forearms *twice* a week, plus itgives all other body part priority:

Chest/Calves/Forearms*
Back/Hams
Biceps/Triceps**/Abs
Shoulders/Traps/Abs
Quads/Forarms/Calves*
XXXX
XXXX

*: Note the order, one time it's Calves/Forearms, the other time it's Forearms/Calves, so focus on one more than the other, you'll make up for it in the other session.

**: Start with whichever needs more work.

Hope you guys like it.