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Back to bodypart split(ish)...thoughts?

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danchubbz
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2011/04/06 08:53:15 (permalink)
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Back to bodypart split(ish)...thoughts?

hi guys,
 
after turning up my nose on bp splits for ages now I'm thinking of revisiting it for a little bit for a change of pace.
 
It is a bit of a upper/lower split though in some ways as u can see below.
 
Day 1 (UPPER Push/ horizontal push dominant)
-Bench Press
-Dips
-Flyes
-Skull Crushers
-Push Downs
 
Day 2 (LOWER/ Quad dominant)
-Squats
-Hack squat
-Leg extensions
-Calf Raise
 
Day 3 (Upper/ vertical push dominant)
-OHP
-Lat. Raise
-High incline press
-Shrugs
-Calf Raise
-ABS
 
Day 4 (Back/Bi's and Hamstrings)
-Deadlifts
-Leg Curls
-Pull ups
-Rows
-Curls
 
I would alter the rep range as well,
 
week1 - 6-8 reps
week2 - 8-12 reps
week3 - 13-15 reps
REPEAT
 
I see it may be a bit on the push dominant size but I crossfit style training for cardio as well a couple of times a week which involves a lot of pulling in a explosive manner so I think it should be ok, I would amend as I go along if I felt otherwise.
#1

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    naththebeast
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/06 16:56:49 (permalink)
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    doesnt look too bad to be honest mate, quite like the look of it myself.
    Maybe worth giving it a go and seeing how you get on with it?



    #2
    vince red
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/06 22:04:31 (permalink)
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    I like the look of it for change mate though I wouldn't have the calf raises in day 2 and day 3, I would put in step ups with a couple of dumbells in hand on day 2 instead or put in lunges. Just my opinion though as you could tweak and play about with it as you see how you respond t it.
    #3
    danchubbz
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/11 12:08:15 (permalink)
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    cheers guys, 
     
    still struggling to spread all bodyparts over 4 sessions so I did quads and shoulders in the same session which took about an hour so I could start repeating the process again on day 5 (having 1 day off between cycles)
     
    Day 1 - chest and tri's
    Day 2 - back, bi's and hams
    Day 3 - quads and shoulders
    Day 4 -  off/cardio
    REPEAT
    #4
    wraith
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/11 12:59:29 (permalink)
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    I'd recommend the poliquin split:
    #1 chest+back
    #2 shoulders+arms
    #3 legs
    rest
     
    u can train 2-1-2-1, 3-1-3-1 or 3-1-2-1
     
    and as far as rep range goes, i'd alternate 3 heavy workouts and 3 hypertrophy/light workouts
     
    #5
    danchubbz
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/11 15:50:53 (permalink)
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    wraith

    I'd recommend the poliquin split:
    #1 chest+back
    #2 shoulders+arms
    #3 legs
    rest

    u can train 2-1-2-1, 3-1-3-1 or 3-1-2-1

    and as far as rep range goes, i'd alternate 3 heavy workouts and 3 hypertrophy/light workouts


    feel like there's a lot overlap with back and hams when doing deadlifts so fancied putting them together
    #6
    wraith
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/11 23:02:53 (permalink)
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    I take it for granted, that deadlifts are done on leg days.
    though you could throw a few sets of rack pulls on back day, if u need some extra back thickness
    #7
    danchubbz
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    Re:Back to bodypart split(ish)...thoughts? 2011/04/13 08:45:40 (permalink)
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    rack pulls are good mate and an option, do like the poliquin split as well but will try this one first 
    #8
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