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Old 09-23-2011, 11:18 AM   #11
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Quote:
Originally Posted by Abaddon View Post
Yes, there are some splits that work, which is why I asked my initial questions.
OP: if you're really in love with the split approach - check out my 4 day routine. It's in my signature.
The split Abaddon designed is a template of a 4 day split. As I stated earlier, there can be several variations of splits. You could have anywhere from a 2-5+ day split, recommended or not. An example of a 3 day split might be; Upper Body, Lower Body and Full Body training days. Just something to consider when picking a program. Not everyone has time for 4-5 day splits, just as not everyone wants to be in the gym (or can recover) training 4-5x a week. Keep your options open, and pick something that works best for you and your schedule.
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Old 09-26-2011, 09:37 AM   #12
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Here are some splits that i use:

6 day split

Day 1: Chest
Day 2: Quads and Calves
Day 3: OFF
Day 4: Hamstrings and Glutes
Day 5: Shoulders and Traps
Day 6: Back
Day 7: Abs and Arms

5 day split

Day 1: Chest and Triceps
Day 2: Quads and Calves
Day 3: OFF (optional cardio)
Day 4: Hamstrings and Glutes
Day 5: Shoulders, Abs, and Traps
Day 6: Back and Biceps
Day 7: OFF

4 day split

Day 1: Chest and Triceps
Day 2: Quads, Hamstrings, and Calves
Day 3: OFF (optional cardio)
Day 4: Shoulders, Abs, and Traps
Day 5: Back and Biceps
Day 6: OFF (optional cardio)
Day 7: OFF

3 day split

Day 1: Chest, Shoulders, and Traps
Day 2: OFF (optional cardio)
Day 3: Quads, Hamstrings, and Calves
Day 4: OFF (optional cardio)
Day 5: Back, Abs, and Arms
Day 6: OFF (optional cardio)
Day 7: OFF



Hope this helps...

Happy Lifting!
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Old 09-26-2011, 09:49 AM   #13
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My two favorite splits for beginners...

Mon - Push
Wed - Pull
Fri - Push
Mon - Pull
Wed - Push
Fri - Pull

Or...

Mon - Upper
Wed - Lower
Fri - Upper
Mon - Lower
Wed - Upper
Fri - Lower
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