Advice on Split Please

Training Competitive Bodybuilding
1

I’d like to get some options on how to change my split. Progress has been going pretty well lately. I switched from an upper/lower 4x per week, to a push/pull/leg 5-6x per week and have been liking it. But I think i need to change it up a bit, as im finding working my legs this often to be sapping my recovery a bit.

So a typical week would look something like this

Push
Pull
Leg
Push
pull
Leg
OFF

BUT, i sometimes the way it has been, I can throw in a rest day anywhere I choose, and thats why it ends up being 5-6 days.

The workouts are pretty intense, but not too high on the volume.

Something like this:

Squat 10x2
Peterson stepup 4x6-8
Split squat 3x10
GHR 3x10

OR

Push press 10x2
Incline 4x6
Tricep ext 4x8
Shoulder raise 3x10

I’d like to rework the split so im working legs every 5-6 days, but keep the higher frequency on my push and pull days.

I came up with this:

Push
Pull
Legs
Push
Pull + legs

This is basically my original cycle, but the pull and leg day are combined and the volume and number of exercises is greatly reduced on this day for legs.

Otherwise, maybe this would be possible:

Push
Pull
Legs
Push
Pull
Shoulders + Arms

Any suggestions?

2

How can we judge whether something will work for you? Why not try it and find out if it works after a month or two?

3

[quote]Bricknyce wrote:
How can we judge whether something will work for you? Why not try it and find out if it works after a month or two? [/quote]

Im just looking for how YOU guys would do it to get ideas so I can try it.

4

[quote]dankid wrote:
I’d like to get some options on how to change my split. Progress has been going pretty well lately. I switched from an upper/lower 4x per week, to a push/pull/leg 5-6x per week and have been liking it. But I think i need to change it up a bit, as im finding working my legs this often to be sapping my recovery a bit.

So a typical week would look something like this

Push
Pull
Leg
Push
pull
Leg
OFF

BUT, i sometimes the way it has been, I can throw in a rest day anywhere I choose, and thats why it ends up being 5-6 days.

The workouts are pretty intense, but not too high on the volume.

Something like this:

Squat 10x2
Peterson stepup 4x6-8
Split squat 3x10
GHR 3x10

OR

Push press 10x2
Incline 4x6
Tricep ext 4x8
Shoulder raise 3x10

I’d like to rework the split so im working legs every 5-6 days, but keep the higher frequency on my push and pull days.

I came up with this:

Push
Pull
Legs
Push
Pull + legs

This is basically my original cycle, but the pull and leg day are combined and the volume and number of exercises is greatly reduced on this day for legs.

Otherwise, maybe this would be possible:

Push
Pull
Legs
Push
Pull
Shoulders + Arms

Any suggestions?[/quote]

I would suggest doing this split if you wanted to do everything 2x a week:

chest,back
shoulders,arms
legs
repeat

I haven’t had any overlapping problems, I try to train twice a day (AM and PM), so I either do chest all at once, or half chest/half back.

One thing I must emphasize to you though (and highly recommend):

Stop planning out sets/reps.

Find a comfortable rep range that you like working in (for me it’s 3-5, then ramp up to a weight thats the most you can get away with without grinding reps (if that makes sense).

Somedays I do 5 sets on an exercise (if I feel shitty) and somedays I go up to 10 sets if I feel awesome. And avoiding any grinding reps allows me to keep going without any aches/pains and i’ve made some very good progress the past couple of months.

5

So I think I came up with a solution to my split problem. It will still be a 3-way split done about 5-6x per week, but will be modified to a 6-way split:

m- Push (tricep focus)
t- Pull (Upper back focus)
w- Leg
th-Push (shoulder focus)
f- Pull (overall back / bi)
s- Leg
Sn-Off

Not much different, but by changing the focus on each day I should be able to recover better. I couldn’t really figure out how to change the leg days, so i’ll probably just cut back on the volume for these days. Otherwise one day will be a squat day and the other will be a deadlift day.