Grade This Workout Split

[Domenic963]

To preface:
This might seem like over-training,
but before you accuse me of that make note of this:
I lift at a moderate, calm pace.
My workouts will last 90 minutes, but I take my time, control my aggression, and rep moderate weight according to rep goal per set.

Also, I switch between muscles often within a given workout.
Example, 1st squats, 2nd lat pulldown, 3rd cable row, 4th quad ext, 5th db row, 6th diff cable ext, 7th ham curls etc.
I do this so muscle groups can recuperate within short time while keeping overal active.
So this breakdown is merely a list and does not reflect the order.
Order is based on how I feel that day and where I prioritize exercises/muscles that day.

In short,
D1 - chest, shoulders, triceps, abs, cardio
D2 - back, legs, biceps, cardio
D3 - OFF
D4 - chest, shoulders, triceps, abs, cardio
D5 - back, legs, biceps, cardio
D6 - OFF
D7 - OFF

In long,

Day 1 ? Chest, Shoulders, Triceps, Abs

Flat bench DB press 5x 12, 12, 8, 8, 6
Incline bench DB press 4x 8, 8, 6, 6
Cable flies (2 low, 2 straight) 4x 8, 6, 8, 6
Seated machine press 2x burnout
(15 sets)

Seated BB military press on Smith (behind neck) 5x 12, 8, 8, 8, 6
DB side lat raises 1 x 30
DB bent-over side lat raises 1 x 15
BB upright pull-ups 4x 10, 8, 8, 8
DB side lat raises 1 x 20
DB bent-over side lat raises 1 x 15
(13 sets)

Rope pulldown 3x 12, 8, 8
1 arm cable ext (no attachment) 3x 8, 8, 8
(6 sets)

Light abdominal work

30 min mod ~> brisk walk cardio

Day 2 ? Back, Legs, Biceps

Lat pulldown widegrip 5x 8, 8, 8, 6, 6
Seated cable rows, shoulder width, inner grip 4x 8, 8, 8, 6
DB rows 3x 8, 8, 8
Seated cable rows, close width, inner grip 4x 8, 8, 8, 6
(16 sets)

Squats 6x 12, 10, 10, 10, 8, 6
Quad extension 3x 12, 12, 12
Ham curls 3x 12, 12, 12
Standing calf raise 3x 15, 12, 12
(15 sets)

Standing DB curls 3x 8, 8, 8
Standing hammer curls 3x 8, 8, 8
(6 sets)

30 min mod ~> brisk walk cardio

Day 3 ? Rest

Day 4 ? Chest, Shoulders, Triceps, Abs

Incline bench BB press 5x 12, 12, 8, 8, 6
Flat bench BB press 4x 8, 8, 6, 6
Cable flies (2 low, 2 straight) 8, 6, 8, 6
Seated machine press 2x burnout
(15 sets)
Seated military press on Smith (front) 5x 12, 8, 8, 8, 6
DB side lat raises 1 x 30
DB bent-over side lat raises 1 x 15
BB shrugs 4x 15, 12, 12, 12
DB side lat raises 1 x 30
DB bent-over side lat raises 1 x 15
(13 sets)

Rope pull-over-head 3x 12, 8, 8
1 arm ext w handle (underhand grip) 3x 8, 8, 8
(6 sets)

Light abdominal work

30 min mod ~> brisk walk cardio

Day 5 ? Back, Legs, Biceps

Lat pulldown, close underhand grip 5x 8, 8, 8, 6, 6
T-bar row 4x 12, 8, 8, 6
Seated cable row w leather strap 3x 8, 8, 8
Seated cable row w wide overhand grip 3x 8, 8, 8
(15 sets)

Squats 7x 12, 12, 12, 12, 10, 10, 10
Quad ext 2x 15, 15
Ham curls 2x 15, 15
Standing calf raise 3x 15, 12, 12
(14 sets)

Standing EZ bar curls 3x 8, 8, 8
Standing cable curls 3x 8, 8, 8
(6 sets)

30 min mod ~> brisk walk cardio

Day 6 ? Rest

Day 7 - Rest

 

[JrMaFia]

I like working legs as their own day becauase legs all thoguh not a long workout is a grueling workout whatever u work legs with the other muscles are going to suffer because you are going to be tired.

when working more than one muscle in a workout session alternated the order every work. whwatever u work out first you usually work the hardest

 

[Domenic963]

I like working legs as their own day becauase legs all thoguh not a long workout is a grueling workout whatever u work legs with the other muscles are going to suffer because you are going to be tired.

when working more than one muscle in a workout session alternated the order every work. whwatever u work out first you usually work the hardest

TOTALLY on part 2,
which is EXACTLY why I want to hit same muscles twice a week,
bc I want to hit muscles hardest on certain exercises but if 1 muscle is once a week I cant do it as often as I'd like.

I beat up my legs but not like a powerlifter,
I get 455 for 6-8 and don't care for more than that.

 

[blk99xtreme]

too many days off IMO....try this split

D1) chest & upper back
D2) shoulders & arms
D3) Legs & low back
D4) chest & upper back
D5) shoulders & arms
D6) Legs & low back
D7) OFF

You can even throw in days off inbetween whereever you need cuz 6 days in a row can be very tiring....thats what im doing now.

 

[Domenic963]

too many days off IMO....try this split

D1) chest & upper back
D2) shoulders & arms
D3) Legs & low back
D4) chest & upper back
D5) shoulders & arms
D6) Legs & low back
D7) OFF

You can even throw in days off inbetween whereever you need cuz 6 days in a row can be very tiring....thats what im doing now.

Thanks for your input it is appreciated and that is an even split that wouldn't seem to interrupt any recuperation.

I personally prefer to have at least 2 full days off;
if I took your advice and inserted another OFF day to your split,
then I don't hit everything twice within 7 days.

This is my attempt of FULLY hitting muscles twice without overtraining and having at least 2 days off, for me, is necessary.

 

[Domenic963]

I don't know if this is 100% relevant but when I lift, I don't plan on much calorie burning.

 

[OLYMPIAN]

Back and legs on the same day? two huge bodyparts ..there is no way you can hit both with maximum intensity on the same day..no way.

 

[OLYMPIAN]

is 1 sweet or awful??..im confused

 

[CO-B16]

Legs need their own day.....If i had this split for upper body i would never recover......I hit a similar type of chest workout with maybe another 3 sets only once a week, thats it.....I can train chest on monday and am still sore on friday.....I used to train like your split, but did not start growing until i gave myself more time to recover...

 

[HugeDawg]

too many days off IMO....try this split

D1) chest & upper back
D2) shoulders & arms
D3) Legs & low back
D4) chest & upper back
D5) shoulders & arms
D6) Legs & low back
D7) OFF

You can even throw in days off inbetween whereever you need cuz 6 days in a row can be very tiring....thats what im doing now.

If i did that workout there's no way i would grow at all.

 

[liftsiron]

Legs need their own day.....If i had this split for upper body i would never recover......I hit a similar type of chest workout with maybe another 3 sets only once a week, thats it.....I can train chest on monday and am still sore on friday.....I used to train like your split, but did not start growing until i gave myself more time to recover...

I agree 100%, legs are a killer by themselves, and imo so is back day.

I work a four day split:
Day 1 chest, triceps
Day 2 Back, Biceps
Day 3 legs
Day 4 Shoulders, traps
Abs everyday I'm in the gym.

 

[CO-B16]

I agree 100%, legs are a killer by themselves, and imo so is back day.

I work a four day split:
Day 1 chest, triceps
Day 2 Back, Biceps
Day 3 legs
Day 4 Shoulders, traps
Abs everyday I'm in the gym.

^^^^ this is my exact split, to a tee......After chest i only have to do about 9 sets for tris, and after back i only have to do about 9 sets for bi's...Im in the gym about 1 hour.....

 

[liftsiron]

^^^^ this is my exact split, to a tee......After chest i only have to do about 9 sets for tris, and after back i only have to do about 9 sets for bi's...Im in the gym about 1 hour.....

My w/o lasts about an hour to. lol, I can remember years ago when every w/o was 2 hours or longer, what a waste of time.

 

[Domenic963]

The problem lies in that I don't get sore from my workouts the day after,
and my body is ready to go again.

I feel like Forrest Gump .. OK so I did this, might as well keep going,
well I came this far, might as go a little further.

I find myself dissatisfied from my workouts per muscle, so a few days later .. I'm ready to do it again.
I can blast through my chest workout, do some triceps .. but I'll still have energy for more,
maybe not more chest, that's fatigued for that day, but I'm already hitting front delts and tri's in my chest workout, might as well do the rest of the shoulder if I'm using some of the muscles used in that workout too.

Maybe I'll rethink my strategy,
but the only thing I can think of is .. how many set do you guys do?

14 - 18 sets in my opinion should be enough per muscle.