I don’t believe there is a post about this yet. If so, I apologize but i was wondering what everyone’s current training routine/split looks like.
I am currently doing a 4 day split. Goes as follows:
Monday - Chest/Triceps
Tuesday Legs/Calves
Wednesday - Off
Thursday - Back/Shoulders/Biceps
Friday - Chest/Triceps
Saturday - Off
Sunday - Off
Next week goes as follows:
Monday - Legs / Calves
Tuesday - Back/Shoulders/Biceps
Wednesday - Off
Thursday - Chest/ Triceps
Friday - Legs/ Calves
So the next week you would start back. I think you get the sequence on this.
As for sets, I mix heavy weight/low reps along with higher reps and one set of time under tension.
Abs are done on chest days
Cardio is done 3 times a week, 15 minutes HIIT
A sample chest routine for this program is like this…
Chest / Tricep Day - Rotator Cuff warmup and a few warm up sets first
Bench Press - 3 sets ( Heavy) - Reps 8, 6, 5
Hammer Strength Chest Press - 3 sets 7-9 Reps
DB Incline Press - 4 sets of 10 reps plus 1 set of Time under tension 1 x7 reps with a 6 second negative
Pec Deck - 4 sets of 10-12
Triceps
Close Grip Bench - 3 sets Reps, 8,6, 5
Pushdowns - 4 sets of 10 reps, 1 set of 7 reps with a 6 second negative
1 Arm Tricep Extensiion 4 x 10-12 reps
All other workout days follow the same type of sets and rep ranges
Monday: Chest
Tuesday: Arms
Wednesday: Back & Shoulders
Thursday: Legs
Friday: Chest
Saturday: Back & Shoulders
Sunday: Legs
Perhaps many argue that training everyday isn’t optimal, but I’m not only full energy every day, I love doing it. If I get to a point where I’m sick of it, I take a week off. Regardless, I eat sufficient calories and protein, supplement smart (except maybe with stims) and get anywhere from 8-12 hours of sleep for recovery. It’s nice to be young
Like I’ve mentioned, I’m all upperbody lately because of some foot injuries, so I’m taking this as an opportunity to try to force some size onto my lagging top half. Every day is a bench and a row, and then some bodybuilding type stuff.
ABxABxABxABx etc
A, kind of an arms day:
Heavy/Supramaximal bench, either pin press or spoto press or just competition doubles or something
Some variation of lighter high-volume rows. I like the high row Hammer Strength machines, get a great lat stretch on those.
Currently on a 5 day training/nutrition cycle:
Day 1 - High Carb - Shoulders/Biceps/Triceps
Day 2 - High Carb - Chest
Day 3 - Low Carb - Legs/Calves
Day 4 - Low Carb - Back
Day 5 - Low Carb - Cardio
Eating 5x a day right now. Fasted cardio/training since I workout at 530am.
Meal 1 - 7a
Meat 2 - 10a
Meal 3 - 1p
Meal 4 - 4p
Meal 5 - 7p
Supplements (mostly @RedCon1 ((shocking)) :
Upon waking - GI Juice + 1tps of Apple Cider Vineagar
PreWorkout - 2x Halo, 4x Silencer, 1x Shredabull, MOAB, SleeveBuster and Pink Salt
Intraworkout - Breach/Tango
Post Workout - 1.5 scoops Isotope w/ cream of wheat (meal 1), Met Kit(1 pk) and 3x Boom Stick and 1 serv of Grunt.
Post Meal 3 - 3x boom stick
5pm - 1 can of Bang or 1 scoop Double Tap (to get me through ATX traffic lol)
930pm - 3x boom stick, 2x halo, 4x silencer, 1 serving of Fade Out (every 2-3 days)
I take 2 non RC1 products and here is why: For me when trying to cut fat, DT doesnt work well for my body. I have done thermos in the past that work extremely well for my workout style and decided that Shreadabull by ProjectAD was the best choice. Diet is #1 when trying to cut fat but imo, a good thermo will accelerate the process. Sleevebuster (Iron Addicts) was formulated by Eric Hart as well and just hits me better pump wise than Big Noise. I do take BN on leg days. I do love DT and BN but currently are secondary supplements. DT as a coffee replacement at 5pm and BN just on leg days.
Currently I am down 8lbs and 2.5% BF. Still have 4 more weeks to go on this as well.
I can do TW on my High Carb days if I choose so sometimes I do and sometimes I just stick to the shredabull. The shredabull is 495mg of a stim so it is much higher than TW.
Monday: Overhead Press + Upper back and arms accessory work
Tuesday: Squat + Legs and core accessory work
Wednesday: Rest
Thursday: Bench Press + Chest and arms accessory work
Friday: Deadlift + Leg and lower back accessory work
Rest weekends
Upper back stuff is mostly pull-ups, lat pulldowns, face pulls, etc, lower back is more back extensions and posterior chain/core work. I just wanted to give a simple description in my post but I realize I was a bit more vague than I wanted to be!
