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5 Day Split?

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Faux Real
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2005/07/29 13:19:11 (permalink)
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5 Day Split?

Hi, I am currently doing a 2 way split 3 times a week.

I was wondering if it would be bennefictial to do a five day split for one week just to give my routine a bit of a change.

Do you think this would be worth while or should I just keep going with what I'm doing.

I don't think I am making singnificant gains in strength, although I don't know at what rate I should be increasing.

Any opinions?
#1

8 Replies Related Threads

    Gunit
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    RE: 5 Day Split? 2005/07/29 13:29:24 (permalink)
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    whats routine are you following now then mate and what are you thinking of doing over 5 days?
    If you arent making progress then maybe its time for a change

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #2
    Faux Real
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    RE: 5 Day Split? 2005/07/29 14:32:09 (permalink)
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    I won't be able to go to a 5 or even a 4 day split for long, just wanted to try it for a week.

    I am currently doing:

    day one: inc db press, dips, flies, seated db press, tri pulldowns, squats, calf raises & abs

    day two: deadlifts, wg pull ups, rows, ez bb curls, db curls & abs

    I'm thinking that if I use more days per week I can include more moves per muscle?
    #3
    Gunit
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    RE: 5 Day Split? 2005/07/29 15:14:54 (permalink)
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    If your considering either a 4 or 5 day split i would go for a 4, thats just what i would do mind.
    A good 4 day routine is below, just found this and i think it was by Airborne W.
    Use the search faciltiy for 4 or 5 day splits at the top, or the members routines sticky and you can try and find one that you like the look of, or might suit you better if you dont like the one below.

    MON (chest/triceps)
    Bench press or weighted dips 4x6
    Inc bench press 4x6
    CG bench press or skullcrushers 4x6

    TUES (back/traps)
    Deadlift 4x5,4,3,2)
    Chins 4xmax
    BB rows or cable rows 4x6
    BB or DB shrugs 3x8

    THUR (Shoulders/biceps/Abs)
    Military press or DB press 4x6
    Side lateral raises 3x8
    BB curl (straight or EZ) 4x6
    Crunches 3xmax
    Leg raises 3xmax

    FRI (Legs)
    Squat 5x 6,5,4,3,2
    SL deadlift 4x6
    Calf raise 4x10-15

    When you go back to 2 days have a look at one of Frankie's routines. He does a two day alternate plan which is meant to be good but ive never tried it myself

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #4
    Faux Real
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    RE: 5 Day Split? 2005/07/29 15:17:47 (permalink)
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    Thanks, that looks good.

    I will be doing mon-thu should be ok?
    #5
    Gunit
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    RE: 5 Day Split? 2005/07/29 15:29:17 (permalink)
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    not really, bit too intense, well for me anyway!
    But if thats your only option and your determined to do it give it a try i guess.
    You will feel it thats for sure!

    "Beer is proof that God loves us and wants us to be happy."
    Benjamin Franklin

    #6
    trickassmark
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    RE: 5 Day Split? 2005/07/29 22:54:33 (permalink)
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    If u can only go mon-thurs., stick with a 3 day split. If u like the above routine, I would change it so that shoulders are with chest, and biceps are with back. It would look something like this:

    MON (chest/shoulders/triceps)
    Bench press or weighted dips 4x6
    Inc bench press 4x6

    Military press or DB press 4x6
    Side lateral raises 3x8

    CG bench press or skullcrushers 4x6

    Seated Calf Raise or Donkey Calf

    TUES (back/traps)
    Deadlift 4x6
    Chins 4x max
    BB rows or cable rows 4x6

    BB or DB shrugs 3x8

    BB curl (straight or EZ) 4x6

    Crunches 3xmax

    THUR (Shoulders/biceps/Abs)
    Squat 5x 6,5,4,3,2
    SL deadlift 4x6

    Calf raise 4x10-15

    Leg raises 3xmax





    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #7
    trickassmark
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    RE: 5 Day Split? 2005/07/29 22:56:02 (permalink)
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    I think I would personally take out the side lateral raises as well.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #8
    trickassmark
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    RE: 5 Day Split? 2005/07/29 22:56:45 (permalink)
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    I think I would personally take out the side lateral raises as well.

    240lbs @ 13% bf

    Squats -- 475lbs
    Deadlifts -- Romanian DL (only ones I can do with an injured back) -- 150lbs dumbells
    Bench -- 325lbs
    #9
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