Tell me if my split is stupid

[no_name]

I have been doing this for a short time and like it, but I am not sure if its the right way.


Note: Each body part gets 4 exercises and 4 sets of 6-10 reps
I try to do as much compound movements as possible

4 weeks -
Day1 - Chest / Back
Day2 - Bicep/Tricep/Shoulders
Day3 - Legs
Day4 - Off
Day5 - Chest/Back
Day6- Bicep/Tricep/Shoulders
Day7 -Legs
Day8- Off

5th Week - (1 week only - de load week)
Day1- Chest
Day2- Tricep
Day3- Back
Day4- Bicep
Day5- Shoulders
Day6- Legs

>>>>Then start at the 4 week routine again.

--My goal is not strength, I am more interested in physique.
I have been lifting for over 20 yrs but, just recently started back to the gym about 2 months ago,
prior to that I spent the last 6 years doing ultra distance endurance races, I lost most of the muscle I had built, since all I did was 15-20 hrs a week cardio.

I am putting the muscle back on pretty quick, so I dont know if my routine is working because I am getting nube gains or it's a decent routine.

 

[Perrin Aybara]

Seems like legs would be between the two upper body days to give those muscles a little break.

 

[no_name]

Seems like legs would be between the two upper body days to give those muscles a little break.

Ahhh, good point. Thanks!!
Seems obvious now that you mention it.

 

[bigdeadweight]

Are you assisted?

If yes, then you may get away with this routine, if no, I think it is too much and you will end up over trained pretty quick.

FYI, the split that works best for me of any i have tried is

Back
Rest
Chest & Shoulders
Rest
Legs
Rest
Arms
Rest

Repeat

Abs can be added in to any of the above at the end. Sometimes I find even this is too much, and I will drop arms as their own workout and do biceps with back, and triceps with chest and shoulders.

 

[Sk8man101]

Are you assisted?

If yes, then you may get away with this routine, if no, I think it is too much and you will end up over trained pretty quick.

FYI, the split that works best for me of any i have tried is

Back
Rest
Chest & Shoulders
Rest
Legs
Rest
Arms
Rest

Repeat

Abs can be added in to any of the above at the end. Sometimes I find even this is too much, and I will drop arms as their own workout and do biceps with back, and triceps with chest and shoulders.

What's a rest day?
Where is this rest muscle and how do I train it?

 

[Sk8man101]

I have been doing this for a short time and like it, but I am not sure if its the right way.


Note: Each body part gets 4 exercises and 4 sets of 6-10 reps
I try to do as much compound movements as possible

4 weeks -
Day1 - Chest / Back
Day2 - Bicep/Tricep/Shoulders
Day3 - Legs
Day4 - Off
Day5 - Chest/Back
Day6- Bicep/Tricep/Shoulders
Day7 -Legs
Day8- Off

5th Week - (1 week only - de load week)
Day1- Chest
Day2- Tricep
Day3- Back
Day4- Bicep
Day5- Shoulders
Day6- Legs

>>>>Then start at the 4 week routine again.

--My goal is not strength, I am more interested in physique.
I have been lifting for over 20 yrs but, just recently started back to the gym about 2 months ago,
prior to that I spent the last 6 years doing ultra distance endurance races, I lost most of the muscle I had built, since all I did was 15-20 hrs a week cardio.

I am putting the muscle back on pretty quick, so I dont know if my routine is working because I am getting nube gains or it's a decent routine.

The only thing that looks a little weird is putting chest and back together.
Each of those muscle groups alone takes me about 1.5 hours, almost 2 with a partner and that's not even counting abs.
I feel they could be separated.

 

[bigdeadweight]

What's a rest day?
Where is this rest muscle and how do I train it?

Ah, of course this means do all the rest of the body you didnt train yesterday

 

[bigdeadweight]

The only thing that looks a little weird is putting chest and back together.
Each of those muscle groups alone takes me about 1.5 hours, almost 2 with a partner and that's not even counting abs.
I feel they could be separated.

push pull style workouts like that are actually pretty good. Like you i struggle with the volume of doing chest and back, although I dont take anywhere near 2 hours

 

[no_name]

Are you assisted?

I am on trt now, planning on blasting end of the week.
Also forgot to mention, I do abs after legs.

 

[no_name]

What's a rest day?
Where is this rest muscle and how do I train it?

Haha, I wish I didnt need to work those . I do it for the wife and kid.

 

[Eman]

I used to use a split like this and enjoyed it. The deload was important and I didn't use a rest day in the middle, only once a week.

 

[no_name]

I used to use a split like this and enjoyed it. The deload was important and I didn't use a rest day in the middle, only once a week.

Did you take any days off? Or just run straight through.

 

[Eman]

Did you take any days off? Or just run straight through.

Sunday's

 

[Kgkle]

The only thing that looks a little weird is putting chest and back together.
Each of those muscle groups alone takes me about 1.5 hours, almost 2 with a partner and that's not even counting abs.
I feel they could be separated.

Na man I do chest and back twice a week for an hour or so then back again for 2 hours on it's own.

 

[Jak3d]

This is similar to mine, I actually just posted it to get some feedback
Critique my upper body/lower body split

 

[no_name]

This is similar to mine, I actually just posted it to get some feedback
Critique my upper body/lower body split

Yeah, very similar.
I'm going to keep running it as long as I get reasonable results.

 

[Ray9]

I was actually thinking of changing my routine to the same exact routine.