What do you think of this split?

[Darkness]

Assuming the athlete is well enhanced and on a clean bulk with excelllebt nutrition.

Day 1 Back and Bis
Day 2 Chest. Anterior delts and Tris
Day 3 Medical and posterior delts and legs
Day 4 Off

Repeat

So the idea would be that each body part isn?t murdered every four days, just well trained.

 

[liftsiron]

Assuming the athlete is well enhanced and on a clean bulk with excelllebt nutrition.

Day 1 Back and Bis
Day 2 Chest. Anterior delts and Tris
Day 3 Medical and posterior delts and legs
Day 4 Off

Repeat

So the idea would be that each body part isn?t murdered every four days, just well trained.

I have been doing similiar for a very long time.
Day 1 Back including traps
Day 2 chest, triceps, biceps
Day 3 shoulders all three heads
Day 4 legs
I try to hit each group 3 times in 14 days.
This works very well for me.

 

[Puff88]

I have always done traps with shoulders. Maybe I should switch it up and hit them with back

 

[Dawgpound_Hank]

I don't like it but hey opinions are like A-holes haha. Levrone loved the push/pull/legs. Others do as well. I never liked hitting bis after back or tris after chest/delts bcoz they are usually pretty toasted by the time I get to them and the weights are much less.

I've always did splits like:

day 1 - chest
day 2 - legs
day 3 - rest
day 4 - back
day 5 - delts
day 6 - arms
day 7 rest
repeat

There have been times due to shoulder pain (RC) that I would hit delts after back bcoz all the stretching from back really warms the delts up good without exhausting them, so much less pain when hitting the delts. But end of the day, the push/pull I never have liked.

If anything, if I were you, I would merely add in rear delts after back, and side delts on your chest/front delts/tris day. That's not really much more work on each of those workouts, and you will have 100% in the tank for legs alone. If one is truly busting ass on legs, they shouldn't have any energy left to do any other bdpt that day anyways.

 

[Dawgpound_Hank]

Another split I have liked when I couldn't hit the gym 5 days is Yates' split:

day 1 - chest/bis
day 2 - legs
day 3 - rest
day 4 - back/rear delts
day 5 - front & side delts/traps/tris
day 6 - rest
day 7 - repeat

 

[Dawgpound_Hank]

I have been doing similiar for a very long time.
Day 1 Back including traps
Day 2 chest, triceps, biceps
Day 3 shoulders all three heads
Day 4 legs
I try to hit each group 3 times in 14 days.
This works very well for me.

I've also did similar working arms after chest. However I did the split in a different sequence as I can't hit bis the day after back bcoz bis are fatigued somewhat from back. Also I always take a rest day after 2 days of training - even ON. I just feel on the 3rd consecutive day, I don't have that "ummphh" factor of killing it like the first 2 days. So perhaps, not similar as I thought haha.

 

[Dakota]

It definitely takes more rest as you age.

 

[A.B]

My workout schedule is all over the place now so the consistent schedule is out the door.

I do very similar

Day 1. Back n bis
Day 2. Chest and triceps
Day 3. Rest
Day 4. Legs
Day 5. Shoulders and traps
Day 6. Rest.

Random days of abs and cardio thrown in there I’ll likely be doing fasted cardio the the AM soon

 

[wallyd]

My workout schedule is all over the place now so the consistent schedule is out the door.

I do very similar

Day 1. Back n bis
Day 2. Chest and triceps
Day 3. Rest
Day 4. Legs
Day 5. Shoulders and traps
Day 6. Rest.

Random days of abs and cardio thrown in there I?ll likely be doing fasted cardio the the AM soon

I do this split exactly. I followed Yates? split for years & just needed a change & recently switched to this. 4 day splits work the best for me.

 

[A.B]

I do this split exactly. I followed Yates? split for years & just needed a change & recently switched to this. 4 day splits work the best for me.

I used to be able to lift 6 days a week.

I need those rest days now tho after two days in a row. Sad really

 

[BrutalHoney]

might as well do posterior delts with back/bis, i figure. they're at least as used doing pullups/rows as bis are.

i also prefer to do shoulders with chest/tris, and i vary each time which one gets to go first. sometimes it's overhead press. sometimes it's dips (chest). whatever.

buuuut i can't help but fall into a push-pull-legs even when i try not to. just works for me.

i do think, though, that if you want to not "murder" a body part too often, you can just do less volume in a session, but more frequently. i get better overall workouts that way bcause i'm not exhausted by the end, and not sore as fuck the next day or five.

 

[jrod]

I am with dph. I can’t do back and bi’s or chest and tri’s. I never SEEM to get as good a workout and pump if I do them separately.
1. Chest, bi’s
2. Back, tri’s
3. Shoulders, traps
4. Legs
I’ll mix in abs on various days.