Workout Split

[Deathfyre]

What's a good way to split a full body workout into 3 days?
like doing some things one day, different things another day. What are good muscle groups to train on the same day, and what are bad ones to train together?

Thanks

 

[Drug_L0rd]

Monday --> Chest, Triceps

Wednesday --> Back, Biceps

Friday --> Legs, Shoulder

the shoulders depends on the individual you can switch it around to chest day if you want but it's up to you.

 

[strong like bull]

the idea of a full body workout is just that; to work the full body in one day. a common method is to do an exercise for pushing, pulling, and the legs.

an example would be these, all 5x5

day 1
bench press
barbell row
squat

day 2
speed squat/dl
speed bench
abs
calves

day 3
push press
bb curls
deadlift

two heavy days with a light/recovery day in between. or you could forgo the light day and have a third heavy day; with one push, one pull, one leg movement. such as... weighted dips, widegrip pullups, romanian/stifflegged deadlifts.

the big thing to watch with fullbody workouts is volume. its easy to do too much. you can do a few exercises 5x5, or many exercises for only 1-2 sets.

an example of this would be the ian duckett full body split:

Workout 1
Squats
Bench Press
Chins
Close Grip Bench Press
Bent Over Rows
Standing Military Press
Calf Raise


Workout 2
Squats
Bench Press
Deadlifts
Standing Military Press
Weighted Dips
Barbell Curls
Dumbell Shrugs


it really comes down to personal preference, training/recovery ability, etc. i started with the ian duckett split, but 3 months later ive incorperated a bit of dinosaur/strongman/powerlifter training. my current split is:

sun: OFF
mon: Bench Press, Zercher Squats, Romanian Deadlifts, Military Press, BB Curls
tue: Speed Squats/DL, Speed Bench, Deadlift holds, Calves
wed: OFF
thu: Deadlift/Squat, Hang Clean/Clean&Press, Closegrip benches, skullcrushers/dips/jm press
fri: Speed Squats/DL, Speed Bench, Farmers Walk, Abs
sat: OFF

monday i go for a max bench; then do assistance work for squat/dl - zerchers, romanian deads. military press for delt work and to train overhead press movements. bb curls to have strong bi's.

tuesday is a recovery day. speed squat/dl/bench done explosively ala westside barbell, to develop power. deadlift holds to strengthen grip. calvework.

thursday i aim for max squat OR deadlift - i rotate between the two each week. if i deadlift, then i follow with hang cleans. if i squat, then i follow with clean&press. i do this so i wont dead THEN clean; too much pulling off the floor for me. closegrip bench and skullcrushers/dips/etc to train tris for bigger bench.

friday a second recovery day. ab work. farmer walks tossed in because its a great functional strength exercise. i just love it.

heres a few links to get you started -
http://www.bodyindesign.co.uk/fullbody_body.html (home of the ian duckett workout)
http://forum.bodybuilding.com/forumdisplay.php?s=&forumid=33
http://www.tc.umn.edu/~keen0018/routines.htm
http://www.deepsquatter.com/strength/archives/index.htm
http://www.tc.umn.edu/~keen0018/art.htm

good luck.

 

[Ricky]

I did like working the full body in one day. I just did it one day a week over the summer. I had good gains in strength.

The other days of the week I took karate and played tennis, so I couldn't lift as often, that's the original reason I went to one full body workout a week.

 

[Labayu]

Workout Split -

I thought it said workout spliff

 

[DIESEL]

Day 1: Legs, Hamstrings

Day 2 : Back, Traps, Biceps, Forearms

Day 3: Chest, Delts, Triceps