Interested to know what splits you guys are running with atm

[bogdanpnw]

I’m currently running with upper lower and at the bottom end of dr Mikes MAV. Previously ran pplrppl over 7 days, that killed me off.

Went down to 5 days PPLUL and struggled a bit with that too after a longer period.

4 days seems to work well but I’m constantly overthinking whether the upper lower is right, current program has no shoulder press/front delt work… years ago I did a bit with a PT for 6 months. That program was PPL x 1 and then a shoulders and arms day… considering going back to that when I go back to bulking but No doubt I’ll overthink that after a couple months

 

[happycatluvr]

@bogdanpnw Arms

Rest

Arms

Rest

Arms

Cardio day (skip it for more arms)

physique

 

[karl222]

@bogdanpnw Chest/delts

Back

Arms/delts

Legs

Rest repeat

 

[dragonfruit10]

@karl222 Do you run the same workouts after the repeat or do you have 2 different variations (eg. Back A and Back B)?

 

[niftyfifty56]

@karl222 Same, but without the rest day.

 

[karl222]

@niftyfifty56 Sometimes I like to skip the rest day too

 

[whimz]

@bogdanpnw PPL

 

[mike331]

@bogdanpnw PPLPPLR

 

[wwjosh19]

@mike331 This is the way.

 

[stallions]

@wwjosh19 I loved this at 22. Now at 32 not so much

 

[arctangent]

@mike331 I too run pplrppr, 5 days, 2 days off hitting legs once a week. Can i please know are you finding this split for you? Ive been running it for a minute now and might switch to a bro split since it has more recovery time and i just focus on one muscle group and hammer it out. Your thoughts will be really appreciated since you're a competitor and know much more than me.

I hit 3 chest, 1 side delt, 1 tri on push 1

3 back, 1 rear delt, 2 bi on pull 1

3 quads, 2 ham, 1 calf legs 1

2 chest, 2 shoulders, 2 tri push 2

3 back, 1 rear delt, 2 bi pull 2.

 

[llsilvalopes]

@arctangent What are your exercises for chest and back?

 

[arctangent]

@llsilvalopes Incline bench, flat bench, cable crossovers

Lat pulldown

Bent over row

Cable row

 

[ange_redrobin]

@bogdanpnw Upper

Lower

Upper

Lower

Weak points and arms

 

[sisi]

@ange_redrobin This is the exact split I’m running right now and it’s most definitely my favorite split I’ve ever ran. I can get sufficient volume for all muscle groups, good recovery, and that last weak point/arms day has helped to bring up lagging parts.

 

[slurpeespops]

@sisi Do you do the same workouts for your weak point/arms or do you change it up each week?

 

[sisi]

@slurpeespops I keep the movements mostly the same. As with any muscle, the key to growing weak points is progressive overload and increasing the stimulus applied. It’s a lot easier to do and track this when your are keeping your movements consistent.

 

[dawn16]

@bogdanpnw Chest/back

Arms/delts

Legs

x2

 

[dawn16]

Same but I do 1 workout every 5 days (HIT).

 

[masonmatt1000]

@bogdanpnw Let’s play guess my weak points

• Day 1 - Delts/Biceps
• Day 2 - Chest/Back
• Day 3 - Delts/Biceps
• Day 4 - Legs/Back
• Day 5 - Delts/Biceps
• Day 6 - Chest/Legs