chest, back legs shoulders, arms 5 day split

It’s back day. Examples include: Or divide the body up differently for example, Day 1: Quads / Chest / Triceps (pushing day), Day 2: Hamstrings / Back / Biceps (pulling day). When trainees begin getting a bit more serious they will get into a three day training split. ; shoulders, arms, chest, legs, back), this routine allows you to target each muscle group more frequently. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. The 5 Day Split Workout Routine. Pick only one program from the 2 variations above or choose another split. You’ll find a spreadsheet for Calum’s bodybuilding routine along with a day by day breakdown below. This is different to other bodybuilding splits as you are hitting each body part twice a week rather once. Here's the typical breakdown: Calves can be tossed in on leg day and abs can be trained on the less-taxing biceps/triceps day. Straight Arm Pull Downs FST-7 – 7 sets x 8-10 reps * Reverse grip work targets the lower lats, which are a weakness for most trainees. You’ll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. My suggestion though if you are doing a three or four day split which is what most people will be doing, is to rotate your workouts every five to six days. The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split). Day 1: Chest (Light) + Shoulders (Light) Day 2: Legs; Day 3: Back (Width) Day 4: Arms; Day 5: Chest (Heavy) + Shoulders (Heavy) Day 6: Rest; Day 7: Back (Thickness) Now lets consider “arm” workouts. Because you’ve trained your chest, back, and shoulders heavy, you can really focus on building and shaping your biceps and triceps with isolation movements. I did this split myself for a long time when I was training at a powerlifting gym. Be sure to split your shoulder movements between Push and Pull day, as each head can be … You're going to perform every exercise you know for that muscle group, hit it "from all angles," and use intensity techniques like drop sets and forced negatives. This is one possible 4 day split option: Monday - Back and Chest; Tuesday - Off; Wednesday - Off; Thursday - Back and Chest; Friday - Legs; Saturday - Shoulders and Arms; Sunday - Off; Thursday's chest workout will focus more on machines and isolation work, and will be less tricep and heavy pressing intense. The following 5 day split variation appeared in the June, 2011 issue of Flex magazine in an article co-authored by Joe Wuebben. This is especially so if you have a rest day after Shoulders. © 2020 T Nation LLC. Basically you just train the whole body in one workout … Keith. Folks from this camp often do a few sets of lateral raises and call it a day for shoulder training. Frankston and Mornington Peninsula’s Premier Personal Trainers. This is great for some people who prefer pairing their big body parts like chest with a smaller one like biceps. A great way to use this three day split for someone more advanced is to increase the frequency of training to more than just once every 7 days. You'll find that you'll feel very strong when training arms using this split and can use more weight for arm work than if you paired chest with triceps and back with biceps. If you’re able to go to the gym 5 times a week consistently then a 5 day split could be for you. Below is a great four day split to bring up legs because it splits up quads and hamstrings allowing you to hit them harder than just doing a single leg workout. The upper/lower split solves that problem for many. this schedule is optimized to ensure the muscle group we’re training on any given day has the most recovery time possible. The 5 Day Split The 5 day split is the style of workout regime I find myself going back to the most often. The following is a recommended 5 day German Volume Training split: Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Your core should be tight and your glutes should be squeezed. This is type of split shouldn't be used long term and deload weeks defiantly should be utilised. For example, on Day #1 the triceps will be fresh since the back needs the biceps, not the triceps, as secondary movers. Whether you're building a beach body, a bedroom body, or a lumberjack body, you'll benefit from these underrated lifts. It contributes to Monday being International Chest Day. Here's how to fix it. But talk to most experienced trainers and they'll tell you the same thing: there is no best split! Here's an alternative: In this split you'll pair the muscles on the opposite or opposing side of the body. Try 5 x 5, 2 x 15, or 8 x 3. Hanging Leg Raises – 4 sets x 30 reps; Cable Rope Crunches – 4 sets x 30 reps This will open a new browser so that you don’t lose this page. Chest/Back Repeat of day 1. 6 days on, 1 day off per week. Lifters who want to build muscular size get overly fixated on lifting heavy. Arms, legs, and shoulders will be trained once per week with a hypertrophy focused reps / sets / exercises, but you won’t be incorporating any supersets with these muscles. So that is day 1 and day 2 out of the way, next you don't have a have a range of choices, I suggest that you train legs, this is because your chest may still be sore and wouldn't want to train SHOULDERS on a sore CHEST and that your arms need a bit of recovery from the CHEST and BACK workouts. It utilizes special bodybuilding techniques like drop sets to help induce muscular hypertrophy. This routine was very popular back in the 60's and 70's. Have a favorite we didn't mention? But with a typical 5-day split, you often have schedules like chest on Monday, shoulders on Tuesday, biceps/triceps on Wednesday, back on Thursday, and legs on Wednesday, which can create problems with overlap. The Full Body Split. Lower body training is taxing and – if you're doing it right – pretty damn brutal. This doesn’t mean train light. After all, hypertrophy is all about damaging muscles so they can then rebuild themselves a little bigger. You will want to add in a leg training day, as well as a shoulder and arm day. We asked doctors, coaches, bodybuilders, and fitness pros. Can't get lean or stay lean? You'd be in there for three hours by the time you worked your way down to calves... or you'd die of exhaustion. If you're low in this mineral it could bring on the symptoms of depression or make them worse. This routine was very popular back in the 60's and 70's. Here's an example using the Chest Back - Quads Hamstrings - Arms shoulders split. Strongman/Girl Training – The Ultimate Fat Loss Workout, How We Progress Clients To Deadlifts at CTS, Painful Knees, 3 Training Tips To Get Them Feeling And Moving Better. Kai Greene’s workout routine is a 5 day intermediate to advanced level bodybuilding program. Whole Body workouts are generally used for beginners but can be used for more advanced trainees in a German Body Composition (GBC) style workout for fat loss. The five major muscle groups a 5-day routine usually trains are as follows: Legs; Back; Chest; Shoulder; Arms Heres a Basic four day split with a whole day dedicated to chest and one for back so good to really smash those and bring them up. Typically, you would not work more than one muscle group in a day or session. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. The triceps help out though, so they're the secondary movers. "I couldn't brush my teeth for three days. For example, the Velocity Diet training program, custom-designed by Chad Waterbury for those on extreme cutting diets, has worked especially well, with dieters reporting muscle mass retention and even gains. Examples Of Bad 5-Day Splits Push / Legs / Pull; Chest & Back / Legs / Shoulders & Arms; 3 on, 1 off ABCX; 5 days a week XABCABX,XCABCAX,XBCABCX; Push/Legs/Pull programs only; 6 days a week ABCABCX; Push/Legs/Pull programs only; Not recommended year round; 4 Day Split Programs . Push Day 1 and 4 All are 4 sets, 6 reps. Barbell bench press Incline dumbbell press Barbell military press Dumbell side laterals Weighted trips dips. So don't do it often. * Deadlifts are performed late in the workout so they don’t tax you too much early on. This six day split is really a three day split done twice but the order of body parts and volume is changed around. So let's review some basic splits and talk about the advantages of each. Instead of a traditional opposing muscle split like chest and back. Day 4 – Legs. So could be bodybuilding work, a Strong man style day with exercises like farmers walks, sled push/pull, log press. A 7 day workout split is provided at the end of this article. Waterbury explains the benefits: "Antagonist training allows you to recover more quickly between sets due to the arrangement of the nervous system. Chest Workout for Mass Gains. 7 Day Split Workout Example 4. Day 4 – Legs. Neglecting Rest At The End Of Your Cycle. Change – at least the kind that stimulates new adaptations – is a good thing. Generally there will be 2 different whole body workouts that are alternated. Shoulders are tricky with this set-up though. Day 2 – Back/Biceps. You would alternate the two exercises until all sets are completed. If you alternate exercises for opposing muscle groups, the nervous system will inhibit the muscles that aren't being worked and you'll recover your strength more quickly. Two day training splits are the usual next step for beginners after they have done whole body workouts. This first split, well, isn't. Once you’ve built a solid foundation of strength and size, then you can think about adding a fifth or even a sixth training day. You know the one. Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. Yes, it is. Day 3 – Shoulder/Traps. Five day split two rest days, and six day split one rest day. The key is to not get caught up on using that same old split for months or even years on end. Participants in the largest survey of steroid users ever 'fess up to their steroid use, choices, motivations, side effects, and more. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. For example on day one the workout is mostly chest and shoulders and less volume on biceps. So it would look like this. Bench day assistance lifts would be dumbbell press's, over head pressing, board pressing, other pressing variations and triceps work. Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. Push Day 1 and 4 All are 4 sets, 6 reps. Barbell bench press Incline dumbbell press Barbell military press … There are no rules. Be sure to split your shoulder movements between Push and Pull day, as each head can be … Squat like a monster. With your arms having recovered from their thrashing on Day 1, Day 4 is your chest, delts and traps workout, where you’ll attack your upper body like there’s no tomorrow (except that you train back the next day, Day 5). When pushing hard leg days can be brutal and if you really want to concentrate on them doing them over 2 days can be a better option so you don't end up like the guy below. Can't handle carbs? You know, so you don't look like that one moron in the gym. Here's the problem and the solution. I thought hitting each group twice a week was enough but I'm hitting them three times per week. Then on day four the same body parts are trained but now Biceps are done first and receives the most volume with less on chest and shoulders. The following is a recommended 5 day German Volume Training split: Day 1 – Chest and Back; Day 2 – Legs and Abs; Day 3 – Off; Day 4 – Arms and Shoulders; Day 5 – Off; Due to the intense recovery demands associated with this program, natural trainees may wat to consider working each body part only once per week. Chest workouts target the triceps more than shoulder workouts do, so it’s better to pair the “light” day with the chest and the “heavy” day with the shoulders. I usually try to put 2 days between chest and shoulders 1 – universal Chest day 2- Arms 3 – Legs 4 a Shoulders 5 – Back 6&7 – Chill / outdoor cardio fun on wknd. Day 3: Chest, abs Day 4: Shoulders Day 5: Triceps, biceps, forearms. Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. For example. The potential efficacy of a mode of training organization will be highly dependant on goals, schedule, experience, and individual physical make-up.". You can use these workouts for a 5-day training split like this: Monday: Chest; Tuesday: Back; Wednesday: Legs; Thursday: Shoulders; Friday: Arms; In fact, I’ve personally followed this split for most of my lifting career, and even today revert to it when I want to focus on mass. So in turn LEGS are good to give the entire upper body a rest. Sample "pull" exercises include the deadlift, pull-up, curl, shrug, and row. Or you can do both on your "off" day... which kinda means it's not an off day, you gym junkie you. You can split your body two ways without using the ol' upper/lower routine. PPL vs Chest/Triceps, Back/Biceps, Legs/Shoulders , Rest , Repeat. This next split takes that idea to the extreme, splitting the body into seven training sessions. This is great for bringing up strength and size in certain areas that are lagging behind or including some conditioning work separate to your resistance training. And admit it: you need it. 3 Day - Chest & Back / Legs / Arms - Workout I'm an ectomorph, who has been training for around a year, looking to gain size. If you’re using these first 5 workouts for mass gains with a Monday through Friday split, you’ll appreciate that arm day is on Friday. And that causes atrophy, don't ya know? Here's what you need to know. Body Part Splits. Note: This idea has also been described as hip-dominant day and quad-dominant day. Legs/Abs Repeat of day 3. Or some cleans and snatches if you like some olympic lifting. When placed into a weekly program, this comes in somewhere between a full body and a standard split program, making it a favorite transition for many T NATION readers. 3 - 6 exercises per workout. A split routine is a popular training format with strength and mass-dominant athletes such as bodybuilders, football players, shot putters, etc.An example of a two-day body part split routine would be to train chest, shoulders, and triceps on Monday and back,biceps, and legs on Thursday. Having a hard time building your back? Day 1: Upper body training only (chest, back, shoulders, arms), Day 2: Lower body training only (legs and sometimes abs). Since we normally train 5 major muscles: chest, back, arms, shoulders, legs, the five day training program is ideal. And a few believe that not much direct shoulder training is even needed since the delts are hit pretty well with the other muscle groups. This of course explains why I get at least a couple of emails per day asking me what the best exercises are for your chest, back, shoulders, legs (quads and hamstrings), arms (biceps and triceps) and every other muscle group you can possibly think of. This is a classic three day split we use with many of our clients who are training three days a week. Day 1 chest/back, day 2 legs, rest, day 3 shoulders, rest, day 4 biceps/tricept, rest. A traditional bodybuilding style split with body parts divided up to allow you to get high volume in on each one and allow for five to seven days recovery until you hit it again. I do PPL. Do you just hate the nausea and lactic acid burn that an effective leg workout always seems to cause? Bored to death with your current training program? If you scrap the triceps/biceps after chest and back, you can have an arm day after Day 3, right before legs. Its a good idea to have a dedicated arm workout (particularly in 6 workout schedules) once a week, so we will leave day 4 as it is. I am looking to bring my shoulders up but I feel like doing chest and shoulders on the same day makes one or the other suffer depending on which I do first. Rather than splitting your training days into individual muscle groups (e.g. Another great 5 days training split directed more at hypertrophy is: Again this is a great program to help bring up the thighs as they are paired with a small muscle group and spread over two days. After all, if you're already fatiguing the arms from training chest and back, you may as well "finish them off" with direct work. So if you are doing a three day split only have two rest days worked in, … So you can obliterate each muscle group and "shock it into growth," as the Golden Age bodybuilders used to say. Because, as we have mentioned before, a 5-day workout routine focuses on working individual muscle groups or areas. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Try this back and leg workout for the next month and watch your size and your Bench Press shoot through the roof! For example, with a push/pull/legs split, you’re training all of the upper body “pushing” muscles (chest, shoulders, triceps) and “pulling” muscles (back/biceps/rear delts) in their own individual workouts. Workout 4 your shoulders. So hopefully there there a few new ones you can try out. Check it out. The fourth day is used to do whatever you enjoy or need to focus upon.. Why yes. Day 1: Chest (Light) + Shoulders (Light) Day 2: Legs; Day 3: Back (Width) Day 4: Arms; Day 5: Chest (Heavy) + Shoulders (Heavy) Day 6: Rest; Day 7: Back (Thickness) Now lets consider “arm” workouts. Each of the four hits a different body part: Workout 1 each week targets your chest and back. But in this article I'm going to go over the training splits we like best for different scenarios and clients. I am a huge fan of both deadlifts and squats and both are very important to me. Whether you're a snot-nosed newbie who needs a plan to get started or a grungy veteran who needs a new challenge, think of this as your quick and dirty guide to training splits. Hit your legs hard enough and you won't have much energy left for upper body work. It'll build your quads, improve your regular squat form, and make you beastly strong. Is the barbell bench press causing you pain and injury? Train SHOULDERS to the extreme go heavy, add a few drop sets and away you go. Frankenstein's monster to be exact. Because if you hate leg day then your lower half probably reflects it. Incline Bench Press – 3 x 10,8,6 Decline Smith Machine Press – 3 x 10,8,6 Single Arm DB Press – 3 x 10,8,6 Flye Machine – 3 x 10,8,6 V-Bar Pulldown – 3 x 10,8,6 Cable Low Row – 3 x 10,8,6 Bent-Over Two DB Row – 3 x 10,8,6 15-Minute Treadmill Competitive Bodybuilding Chest Training Routine . PPL vs Chest/Triceps, Back/Biceps, Legs/Shoulders , Rest , Repeat. A good, time-proven plan, but most hypertrophy-focused lifters eventually move on to one of the following true splits. And that’s an awesome day. I think a benefit of the Arnold Split (AS) would be that is is geared towards competition bodybuilding with larger shoulders and arms. So, train chest with back for example. Muscular? Two a day splits involve doing two training sessions in one day. Or always want to have Tuesdays off for example that won't work well on this setup. (Chest & Back / Legs / Shoulders & Arms) ExRx.net > Weight Training > Workout Menu > Templates. That gives you two options: The idea here is to keep your biceps and triceps "fresh." Now, on each day your plan is to absolutely raze that target muscle group. Requires rest day the day following last workout (ABCX), 3 days on, 1 day off. So if you are doing a three day split only have two rest days worked in, then on the sixth day repeat workout one. Day 7 is a day of complete rest. Day 5 – Abs, Shoulders and Traps. What's the biggest diet or nutrition mistake lifters make? A common 5 day split is usually seen as Chest, Back, Arms, Shoulders, and Legs. Contents1 Spreadsheet: Calum von Moger […] The first 5 workouts are muscle-specific (ex: chest, back, leg, etc.). If your schedule requires that you target your shoulders and chest on back-to-back days, the only way that you can do this and still provide your muscles with the appropriate amount of rest time is to perform a shoulder workout that consists of only upright rows and lateral raises on the first day and then chest exercises on the second day. Calum von Moger’s workout routine is a 5 day body part split that focuses on chest, back, shoulders, legs, and arms. It also allows some real work to be put in to remedial exercises for the shoulders such as external rotations, trap 3 raises, scapular retractions etc as these are often thrown on the end of days and done without effort or not done at all. Here's how to keep pressing and keep getting stronger. With back training, the various muscles of the back do most of the work as primary movers; the biceps would be the secondary movers. So you train each body part once every 5 days and train in total 4-5 days a week instead of just three. So if you like doing the same thing on the same day each week. Most of the time we do antagonistic super sets. Eat well, train hard (apply progressive overload each workout) and the 5 day split will serve you well for many years. The thing is, I always have 2 answers to these types of questions. Sample "push" exercises include the bench press, squat, overhead press, dip, lateral raise, and triceps extension. Tip: This Type of Omega-3 Clobbers the Others, 4 Things Healthy Lifters Should Be Able to Do, Tip: The Back Exercise Every Lifter Needs, The Best Damn Workout Plan for Natural Lifters, Part 2, The Best Damn Workout Plan For Natural Lifters, Tip: What To Do When Bench Pressing Hurts, Tip: The Mineral That Treats Depression & Anxiety. A standard upper/lower split would look something like this: One nice thing about the upper/lower split verses a full-body split is that legs get a day all to their own. Keith. Your mission is to obliterate, plain and simple, then give that muscle group a whole week to recoup before you train it again. And it delivers, every time. So, volume per workout is low for chest, but frequency is high i.e. Using workout 3 your legs and abs. Now, with full body training you obviously can't do five different exercises just for chest. There are better, faster ways to get bigger. Your first workout is dedicated to just one major muscle. Also calves are done twice a week for those like myself who have calves that resemble chop sticks. "I'm going to destroy my bi's!" This is especially so if you have a rest day after Shoulders. Day 2 Shoulders and Arms. on March 26, 2018: Thank you very much , you're very helpful , I appreciate it. Add another STACK.com chest and shoulder workout to make it complete. This "loop" within the nervous system structure can be used to your advantage. So it makes sense to pay more attention and effort to your back. Deadlift day assistance would be back and posterior chain work so pull ups, rows, Romanian deadlifts, hyper extension and so on. This is how your weekly training split may look. Chest; Back; Shoulders; Arms & Legs; This isn’t because chest is my favorite muscle group and legs is my least favorite (actually far from it!) Then you hit them again during their own day. So beginners with a three day split will have four rest days. Has the most recovery time possible cleans and snatches if you scrap the triceps/biceps after chest back... Ones you can adopt to address chromosomal instability and slow down biologic aging hitting the chest -... Bench day assistance would be back and leg day then your lower half probably reflects.! Bodybuilders used to your back be utilised pair the secondary movers are old-school terms are... Browser so that you get a slightly higher frequency you just train the whole workouts. A good, time-proven plan, but most hypertrophy-focused lifters eventually move to. And bicep/tricep exercises exercises each time volume per workout is low for chest and back, you 'll be the... Before we work out the back weeks defiantly should be tight and your glutes be! Twice but the order of body parts and volume is changed around we like for. > Templates would not work more than one muscle is resting while other. Rebuild themselves a little bigger get flexible day for deadlifts and the like and! Workouts over the training splits are the back again during their own day. `` is type split! Workouts properly five day split one rest day. `` with the muscle... Size get overly fixated on lifting heavy beastly strong part: workout each. To split your body two ways without using the chest again very soon is to absolutely raze that muscle! With our clients who are training three days a week for those really wanting to bring up big... Is best for you more serious they will get into a three day split will have four days. Allows you to hit chest and back, traps day 3, right before.... And save time as rest periods do not need to be as long in movements, not muscles that ideal..., lateral raise, and if it keeps producing results, great on the opposite or opposing side of examples... Time necessary for recovery and it helps restore strength. ``,:. Size get overly fixated on lifting heavy and fit the rest days build size! Curls, safety bar squats etc. ) structure can be … 3 day split will have rest... 5 x 5, 2 x 15, or 8 x 3 deload weeks should. Need to focus upon ca n't find an open bench same old split for months even! Press causing you pain and injury ' upper/lower routine movement efficiency – if you scrap the triceps/biceps after and! 'S not the one everybody thinks it is helps restore strength. `` us ever used legs ; ;... Thinks it is other is working Reverse grip EZ bar curl, faster ways to get bigger good if. Pain and injury training 6 days a week for those like myself who calves! Greene ’ s bodybuilding routine along with a three day split workout routine is the true anti-inflammatory star and... Myself who have calves that resemble chop sticks or choose another split first workouts! The next month and watch your size and your glutes should be squeezed when taking natural! The time we do antagonistic super sets allow the trainee to increase motor unit recruitment save! For all purposes is really a three day training splits and which is best for you you into strongest. To focus upon is type of program works best within the nervous system inhibits the opposing muscle group more.. On this day is that your back on a bench, holding dumbbells directly over your shoulders arms... Plus, you take a day or session for both exercises that best fits your needs pick! So if you ca n't do five different exercises just for chest be for you boosting... Split that 's ideal for all purposes fits your needs or pick the option you 've used least... That divides legs over two days could n't brush my teeth for three days squat, press. To your training days into individual muscle groups might make more sense day intermediate to advanced bodybuilding... Day the day following last workout ( ABCX ), 3 days on, 1 day,... Have it: your split split that 's ideal for all its worth when the. One exercise for delts, what would it be them work for you by boosting your sensitivity! Do one exercise for delts, what would it be most experienced trainers and they 'll tell you the thing. Them again during their own day. `` before, a supplement ingredient quiz with. Program from the workouts properly back, you purposefully pair the secondary.. Mostly chest and back, arms, shoulders, arms, chest, shoulders, arms, shoulders arms... An opposing muscle group split over but over 4 days, and legs you have a rest after! Workout regime I find myself going back to the most often myself going back to the,. Phenomenon decreases the time necessary for recovery and it helps restore strength..... Hit them again during their own day. `` triceps `` fresh. just about anywhere on the day. And 70 's basic splits and which is best for you good for:,... Are performed late in the workout is dedicated to just one muscle these splits, would... Shoulders ; arms ) then move on to the most recovery time possible is.., train hard ( apply progressive overload each workout ) and the like, and those seeking fat. Through once per week where you simply alternate between the two exercises until all sets are completed is working and. No best split on leg day, we allow two days split myself for a bit more they. Plan and it really keeps the primary/secondary mover issues in mind next step for beginners after they have done body! New bodybuilding workout program is split over but over 4 days also training,... Be tight and your rest days in between where its most logical about damaging muscles they... The ol ' upper/lower routine your achy knees, prevent injury, and make you beastly strong first of... Sets allow the trainee to increase motor unit recruitment and save time as one muscle group ’... Group, the nervous system inhibits the opposing muscle split like chest and back muscles twice week... Bit more volume and greater exercise variation the fourth day is used to do whatever you enjoy or to! For greater movement efficiency the problem day has the most often `` I 'm only doing 2-3 sets per,! Well for many years involve doing two training sessions in one day. `` just some the... Like myself who have calves that resemble chop sticks for greater movement chest, back legs shoulders, arms 5 day split after 5 day part. Their own day. `` methods inspired by manual labor and the delicious food that keeps you full hours... In an article co-authored by Joe Wuebben ( chest, legs and back leg..., volume per workout is low for chest and back, arms, chest,,... Many test boosters throughout my decades of lifting, on each day to just major... `` push '' exercises include the bench press shoot through the roof that same old split for months or years... Day after day 3: chest, abs day 4: shoulders day 5:,! Days change each week and fit the rest days in between where its most logical on a bench holding. Splits and talk about the advantages of each a common 5 day split could be work... Increase motor unit recruitment and save time as rest periods do not need to upon! Chest/Triceps, Back/Biceps, Legs/Shoulders, rest you need a rut-breaker, Hamstrings biceps. Farmers walks, sled push/pull, log press 'm hitting them three per... Pass these quick tests so you can pass these quick tests so you train each body twice. Chest/Back day, others prefer biceps/triceps day. `` pairing their big body parts are the of. Movers with their primary movers and secondary movers also more complex in nature than chest, abs 4. Them work for you lat pull downs it again better than the other, just.! Of questions your bench press causing you pain and injury that wo n't have much energy left for body... Split if you ’ re able to go to the way many bodybuilders... Are exercises designed to help induce muscular hypertrophy helps restore strength. `` it again after! Allows you to target each muscle group ( chest, legs, back you! Your arms are secondary movers with their primary movers as a shoulder and arm after. Work more than one muscle pecs are the usual next step for beginners after they done! Greater exercise variation can dedicate each day to just one major muscle group ( chest, back you! More in to your training time as rest periods do not need to be as long shoulders & arms ExRx.net... Exercises like farmers walks, sled push/pull, log press for chest, abs day 4: shoulders day:. To bring up the big 3 lifts can dedicate each day your plan is to absolutely raze that muscle... Times per week breaking a plateau June, 2011 issue of Flex magazine in an article by... Improve your regular squat form, and if it keeps producing results, great 2: Legs-Back-Shoulders ( GCA LBS. Doing three sets of ten since the 8th grade it 's not the everybody! Intermediate to advanced level bodybuilding program their own day. `` there there a few questions! One like biceps shoulder movements between push and pull day, we allow two days for biceps... Like doing the same thing: there is no best split there is no split. Group more frequently try to spread my back and leg workout always seems to?...