Thread: Advice sort on my training split

This is the split iv settled on currently. I'm really happy with the 3 days on, 1 day off, but im not sure if the way iv broken up the training is optimal. If experienced guys can advise, it would be much appreciated.

The sets and reps are more or less what I do, I change it around depending on how I feel, same as the exercises themselves although the exercises listed are the staples.

All exercises are listed in the order I do them in.


Day 1

Chin ups - 6 x 6

Tricep kickbacks 3 x 8
Tricep pull downs 3 x 8
DB curls 3 x 8
BB curls 3 x 8

Incline DB press 3 x 8
Flat machine press 3 x 8
Dips (bodyweight) 3 x 10

Day 2

Abs, various exercises.

Leg extensions 3 x 8
Hamstring curls 3 x 8
Squats 3 x 8
Weighted calf extensions (about 30kg in backpack) 3 - 4 x 50

* I don't always do the leg extensions and hamstring curls, depends how my legs are feeling

Day 3

Pull ups 6 x 5

Military press 3 x 8
Upright row 3 x 8
Shoulder fly 3 x 8

Seated wide grip row 3 x 8
Deadlift 3 x 8

Day 4

Off

What are your goals with this workout?

Bit unusual.. Dont think ive ever seen a routine put together like that.

I think it could be put together a lot better - but what are you trying to achieve with this?

Is it possible to add another days training? If not, then I would do something like this;

Chest, tri's
Back, Shoulders, bi's
Legs, abs

I would add another chest exercise, and another back. I would also scrap the chinups on day 1. Do you start the cycle straight away after the 4th day? if so, then you may be in danger of over training if your lifting heavy.

Yes the chin ups on day one are not there for any particular purpose other than I enjoy doing them and wanted to do them twice per cycle, but I was thinking of dumping them aswell.

What are your goals with this workout?

My goal is to put on lean mass, i'm looking for a developed physique (arnt we all). Im 9-10 months into training. I want the days balanced so that they are all about equal load/time.

Bit unusual.. Dont think ive ever seen a routine put together like that.

Whatever you think, im more than happy to hear it, all suggestions welcome.

Is it possible to add another days training?

I like the 3 day on, 1 day off format because my progress has increases since I switched, but I'll consider something different. Why do you suggest the 4 day split ? Why do you suggest I move bi's to Day 3 ?

i don't anyone "unassisted" can do 3 days in a row properly, the 3rd day will be effected big time

some funny bits in there:

- arms before chest
- leg ext/curls before squats (yes i kow you don;t so that all time but i donlt know why you'd ever do it
- deadlifts (the best exercise ever in my book) is the last exercise in your cycle)

i'm not sure if you start your split back up on day 5 in which case you'd train 6 times in 7 days (yikes!!) but if you're not doing full body (which you don't have too) then i cannot find a reason to do anything else then an upper/lower split which you could probably easily make with your current crop of exercises maybe need to cut some upper body one's out)

The only assistance I have is determination. TBO since introduced deads and squats (recently) iv been in pretty much constant pain in my arse (literally) but I never really seem to feel particularly fatigued for the next days training.

Yes the answer to that question is im back on after one rest day. 3 on, 1 off. I do that for 4 cycles, then rest for 2-3 days.

Im getting the impression the consensus is im over training, do you think I should throw in a rest day after Day 2 aswell ?

Point taken on the "funny bits". I have my reasoning for all those but your probably right. Basically, arms before chest is about killing the arms to ensure all the work is bieng done by my chest, although admitedly it does mean I press less. Leg extensions\curls before squats yeh thats stupid ill change it. Deadlifts last, because deadlifts hit shoulders and traps aswell, and so doing them early fatigues me for the shoulder and back training. I'll definetly change the first 2 your right, but the deads im not too sure.

if i remember you're only new-ish to the game yeah? well then you don't need to worry about pre exhasution or anything, just get your numbers up on the major lifts (deads, squats, bench) so do them first, ALWAYS...what will make you bigger? 20kg curls or 100kg deadlifts?

if you're not overtrained right now, then you will be

only do wts for 2 days in a row, no more...even better every 2nd day although you'll need to double up somewhere during the week

Originally Posted by Calsonick

The only assistance I have is determination. TBO since introduced deads and squats (recently) iv been in pretty much constant pain in my arse (literally) but I never really seem to feel particularly fatigued for the next days training.

Yes the answer to that question is im back on after one rest day. 3 on, 1 off. I do that for 4 cycles, then rest for 2-3 days.

Im getting the impression the consensus is im over training, do you think I should throw in a rest day after Day 2 aswell ?

Point taken on the "funny bits". I have my reasoning for all those but your probably right. Basically, arms before chest is about killing the arms to ensure all the work is bieng done by my chest, although admitedly it does mean I press less. Leg extensions\curls before squats yeh thats stupid ill change it. Deadlifts last, because deadlifts hit shoulders and traps aswell, and so doing them early fatigues me for the shoulder and back training. I'll definetly change the first 2 your right, but the deads im not too sure.

Swan is right.

Thing to remember about overtraining is thats its not your muscles but your Central nervous system thats the real problems. Your muscles can take endless punishment (until they snap of course) but your CNS can only recover so much, so 2 days in a row tends to be sensible, its different for everyone, but 2 days is average.

Also i can see your idea around doing the small muscle groups first so the big ones take all the strain, but i doesn't work like that. The weakest link in the chain is the small muscles, they will always let you down first and thus the whole exercise is ruined.

Ok. More rest and prioritizing big movements.

Added a rest day after Day 2, so will see how that goes. Yes I can see why logic was flawed, control and form is the way to do it, not by fatiguing the muscles. Program has been refined to relfect all that.

Anything else anyone thinks I could improve ?

Mate apart from that I think the best thing to do is get into it, let us know in a few weeks what you think, and re evaluate then