WORKOUT SCHEDULE?

[FLTestlab]

Whats up everyone. Hope all is good.

I woild like to know if anyone here has a good workout schedule. My problem is my Add lol. Im all over the freaking place although i have been putting on good muscle since I started my new cycle from a trt dose break.

But I really want to get things in order like i see you guys have in terms of workout schedule.

Thanks

 

[Btcowboy]

Last BB split I ran was M/T/T/F/S
Current PL is M/W/F and odd Saturday

Just take whatever program your running and make it or your schedule fit.

 

[Perrin Aybara]

Tuesday
Main squat
Secondary deadlift
Secondary squat
Abs
Upper back
Hamstrings

Thursday
Main bench
Secondary squat
Secondary bench
Glutes
Upper back
Adductors and abductors

Saturday
Main deadlift
Secondary bench
Secondary deadlift
Upper back
Hamstrings

Sunday
Full body day
Pump stuff and weak points
And/or
Cardio
And/or
Stretching and mobility

 

[FLTestlab]

Tuesday
Main squat
Secondary deadlift
Secondary squat
Abs
Upper back
Hamstrings

Thursday
Main bench
Secondary squat
Secondary bench
Glutes
Upper back
Adductors and abductors

Saturday
Main deadlift
Secondary bench
Secondary deadlift
Upper back
Hamstrings

Sunday
Full body day
Pump stuff and weak points
And/or
Cardio
And/or
Stretching and mobility

Thanks, So everyother day basically. Do you do anything on your days off?

 

[Perrin Aybara]

Thanks, So everyother day basically. Do you do anything on your days off?

Pretty much with Sunday being an easier day being right after Saturday's session.

No, I just try to rest as best I can. My job usually requires a lot of heavy physical labor. When I had easier jobs I'd do some bike riding on my days off.

 

[johntt44]

Im starting 4 on/1 off this sat.
Day1 Chest
Day 2 back
Day 3 Legs and dead
Day 4 shoulders and arms

 

[FLTestlab]

Pretty much with Sunday being an easier day being right after Saturday's session.

No, I just try to rest as best I can. My job usually requires a lot of heavy physical labor. When I had easier jobs I'd do some bike riding on my days off.

Perfect. Thanks.

 

[Btcowboy]

Last BB split I ran was M/T/T/F/S
Current PL is M/W/F and odd Saturday

Just take whatever program your running and make it or your schedule fit.

I can elaborate a bit too....

BB split
Monday Push
Tuesday Pull
Thursday Legs
Friday Push
Saturday Pull

PL split
Monday Squat Intensity and Bench Volume
Wednesday Deadlift Intensity and OHP Volume
Friday Bench Intensity and Squat Volume
2 accessories in each of these days.
Saturday if I go Hypertrophy accessories

 

[Perrin Aybara]

Perfect. Thanks.

Keep in mind this program is entirely for strength. Probably not gonna be great for size.

 

[B Ware]

My current schedule geared towards arms and calves twice per week.

 

[DonaldPump123]

One of my favorites I always go back to is
Monday: Chest/Delts
Tuesday: Biceps/Triceps
Wednesday: Off/Abs/Cardio
Thursday:Legs
Friday: Off/Abs/Cardio
Saturday: Back
Sunday: Off/Abs/Cardio

 

[FourOneDeuxFitt]

Day 1
Upper body
Day 2
Lower body
Day 3
Off
Day 4
Push
Day 5
Pull
Day 6
Legs
Day 7
Off

 

[bob357sig]

For mass I personally respond best to each body part worked twice a week. I also like to work opposing muscle groups for upper body anyway ex: back and triceps. First workout for each body part I go more for strength, big basic movements: barbell flat and incline press, barbell standing ohp, barbell rows, tbar rows, squats. Second go round later in the week I go more for the pump. More secondary exercises, higher rep range. Dumbell flys, cable flys, lat pulldowns, cables for bi’s- tri’s. Monday-chest, biceps
Tuesday-back, triceps
Wed-legs, delts
Emphasis on strength.
Thursday-chest,biceps
Friday-back, triceps
Sat-legs, delts.
Emphasis on pump.
Sunday- rest
I do 15 to20 minits cardio before each workout, and abs at home every morning.

 

[jJjburton]

Im starting 4 on/1 off this sat.
Day1 Chest
Day 2 back
Day 3 Legs and dead
Day 4 shoulders and arms

This is what i do

 

[jJjburton]

i take 1 off day every 14 days.

 

[jJjburton]

This is what i do

First chest session i do benching second go around i focus in flys.
First back session i do lats, second go around i do rows.
First arms session i go heavy biceps and pump triceps, second go around i do the opposite.
First legs session i focus quads and calves, second go around i focus hammys and glutes.
Shoulders first go around delts, second go around traps.


i say this because i hit each muscle 2x in 8 days.

 

[johntt44]

i take 1 off day every 14 days.

How does this^ not fry your cns? 4 days in a row is my max. Natty was no more than 2 in a row. 14?

 

[luissp]

Fwiw I m training a streamlined version of the Squat program from Jamie Lewis. Changed a few things, removed a lot of volume and switched from 5 days to 7 days a week (miss a say once in a while)
You work heavy at least on one compound most days so it s pretty taxing but especially the way I do it the volume is very low.
Still feel exhausted most days after work out (mid 40s here), 5 days a week might be better for the same total volume, but than some work outs get well over 2hours , if using long rests, which I do

How does this^ not fry your cns? 4 days in a row is my max. Natty was no more than 2 in a row. 14?

 

[jJjburton]

How does this^ not fry your cns? 4 days in a row is my max. Natty was no more than 2 in a row. 14?

I mean some days I go just for a pump and not a full workout. I Take it a little easier. With all the supps I feel I dont need to rest.

 

[AlwaysHungry]

Day 1 Delts Triceps
Day 2 Back
Day 4 Chest Biceps
Day 5 Legs
Thats for mass for cutting i change to PPL 2x week or the same just higher volume blood flow workouts