Unusual splits

Does nobody split it past UL, PPL, or the brosplit? Is that all there is? I want to see some different types of splits.

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 2 months ago

    Full body? something like:

    Dead lift
    Bench press

    Shoulder press
    Bent-over row

    • 2 months ago

      Do you do low bar ss style squat, or regular high bar squats? Bent over rows are off the floor?

    • 2 months ago

      >270 lbs at 5’5? you’re a little light bud

    • 2 months ago

      Why not rows and bench on the same day and ohp and pullups on the same day? Since it matches up horizontal push with horizontal pull and vertical push with vertical pull?

  2. 2 months ago

    I have a 7 day split
    Day 1 - Shoulders/Back
    Day 2 - Chest/Legs
    Day 3 - Shoulders/Back
    Day 4 Chest/Triceps
    Day 5 - Shoulders/back
    Day 6- Chest/Triceps
    Day 7 - Legs/Biceps

    • 2 months ago

      If you can train 7 days a week then you don't train hard enough (or you're blasting gear). Any intermediate lifter would have their CNS fried and be too sore with 7 days. I saw my progress only get better switching from 6 days to 5.

  3. 2 months ago

    I do full body every day.

  4. 2 months ago

    Full body 4 times a week, alternating heavy weight low rep (between 4 and 8) with low weight high rep (between 10 and 15)
    Gets you the benefits of both styles

  5. 2 months ago

    >Full Body A
    >Full Body B

  6. 2 months ago

    >Left hand
    >Right hand
    >Left leg
    >Right leg

    • 2 months ago

      This you?

  7. 2 months ago

    I do a left/right split with dumbbells and kettlebells. It just doesn't translate to barbells very well.

  8. 2 months ago

    Arnold split is pretty good.
    >Chest + Back
    >Bi's n Tri's + Shoulders

    Its another 3 day split that allows you to hit muscle groups twice a week.

    Arms can go pretty neglected in PPL, so PPL, rest, Arnold split, rest, repeat is pretty popular right now.

    • 2 months ago

      Based. I've been on Arnold split for a while myself, and it's honestly the best gains I've ever had

      I'm honestly surprised it isn't more popular

  9. 2 months ago

    Thinking about it, what I've been doing lately is kinda just PPL with a little variation.
    Anyway here goes my stupid routine:
    It's divided into 3 parts
    1: Legs+Shoulders (Squat, RDL, Hipthrust, shoulder exercise I was taught by dad)
    2: Front (Bench, Bicep curl, lunges (without weight, primarily for balance), knee raises (my abs are WEAK still sadly))
    3: Back (Lat pulldown (once with wide grip, once with narrow grip), Deadlift, some tricep extension variation I forgot the name of)

    I do those 3 on consecutive days, 1-2 days of rest and repeat.

  10. 2 months ago

    I do about 1 to 2 body parts each day and make sure to smash the shit out of them, and I grow better than I ever have been. I didn't do this because all these years the internet said only roiders will grow on this. Lies.

    1. Chest (front/side delts)
    2. Back (rear delts)
    3. Athletic day (run or circuit)
    4. Legs/traps
    5. Arms

  11. 2 months ago

    Y'all doing too much, the simpler the better
    No need to hit one muscle 3 times a week, PPL once a week, 3-4 exercises per body part, 2-3 sets until real failure ( no pussy shit, get a weight that you won't be able to lift for more than 8-15 times with a slow, controled eccentric)
    Eat well, get enough rest, give your muscles time to repair and be active/play some sport and you will be a demi-god

    piss out bye

  12. 2 months ago

    here's my routine:

    monday: arm isolation.
    tuesday: tbar rows 10x15
    wednesday: arm isolation
    thursday: incline bench 10x15
    friday: core isolation and db rows 5x40
    saturday: ohp 10x20
    sunday: squats 5x20

    yes I am autistic.

  13. 2 months ago

    Full body every day.
    Same routine every day.

  14. 2 months ago

    U/L over the weekends using 531 scheme on compounds
    PPL through the week

  15. 2 months ago

    I just do what i feel like lol.

    Some arms, usually preachers or LTEs. Push press/bench/ohp. Then some power clean or deadlift. And/or front/back squats. Ill do some chinups if i have time.

  16. 2 months ago

    Push, Pull, Legs, Arms, Rest, Upper, Lower, Arms, Rest

    • 2 months ago

      considering this, how has it worked out for you?

      • 2 months ago

        better than PPL in terms of recovery with an extra arms day that doesn't really hit any other muscles, plus my arms don't lag behind as bad as they did with PPL, there's some truth to that mike israelite video where he says doing arms at the end of PPL workouts doesn't work really well because they're too tired to properly hit them

  17. 2 months ago


  18. 2 months ago


    my legs are big enough and don't need a whole bunch of volume

  19. 2 months ago

    Here's what I ran straight out of SS 10+ years ago, self made brosplit but x2 frequency before it was cool.
    >Chest + Bi (opens with chins)
    >Back (deadlift) + Tri (opens with close grip bench)
    >Delts + Arms
    >repeat or rest
    Made great gains.

    What I am going to run soon, transitioning from L/U/x;
    >Arms + Delts

  20. 2 months ago

    Day 1: Chest strength + tri/delt accessory
    Day 2: Legs
    Day 3: Back strength + bi accessory
    Day 4: Rest
    Day 5: Arms focused + delt accessory
    Day 6: Chest/Back accessory
    Day 7: Rest

    • 2 months ago

      this what I almost do but my rest days are cardio days of varying intensities depending on how my legs feel

  21. 2 months ago


    I don't give a shit about 7 day weeks

  22. 2 months ago

    i do
    monday: chest and triceps
    tuesday: back and shoulders
    wednesday: arms and legs
    thursday: chest and shoulders
    friday: back and biceps
    this way i hit chest, shoulders, biceps and triceps twice a week each, once by itself with no earlier exercises tiring it out. thinking about doing curls on monday too but it's a long workout already

  23. 2 months ago

    My favourite program that I've ever run went like this:
    >Chest and biceps
    >Back (width) and triceps
    >Back (thickness) and delts
    Because chest and back are trained with compounds, my biceps and triceps got trained 2x per week indirectly and 1x directly without being fatigued by compounds on the same day. Also, chest+biceps day gives a really satisfying pump. I think I might run this split again.

  24. 2 months ago

    Mon: DL's and Bis
    Tues: Squats and Tris
    Wed: Chest
    Thurs: Back and Bis
    Fri: Delts, Traps, and Neck

  25. 2 months ago

    Here was my goofy split

    Monday: Pull + legs
    wednesday:Push + pull
    Friday: Legs+ arms

  26. 2 months ago

    I have a 3 year old and a 6 month old and very little time to workout, Typically 10pm. I've had great success with high volume low weight workouts. Very fast

    Arm Night
    100 skull crushers
    60 hammer curls *3

    Chest night:
    100 reverse grip chest press
    60 gymnastic pushups * 3

    Leg night:
    100 squats
    75 goblet squats

    Keep the intensity as high as possible, minimal breaks 6 days a week.

  27. 2 months ago

    no cutie steepe tradwife

  28. 2 months ago


  29. 2 months ago

    I start the week with ppl, and then do bro split, with the next 3 days, working whatever muscles aren’t sore that day

  30. 2 months ago

    >Unusual splits
    >Almost everyone has a mild variation of the same cookie-cutter split
    I hate this board so fricking much.

  31. 2 months ago

    I do a weird 8 day (calisthenics + 20kg kettlebell for legs) split because I get suicidal thoughts if I stay away from exercises for more than one day, at the same time I don't really have the mental energy to work out for 1 hour anymore because of depression, so basically do 40 minutes everyday with some cardio. I also already have my goal body, so I don't care anymore about progress.

    1) Upper body: 5x10 pull ups 5x10 ring inverted rows 5x10 dips 5x10 ring push ups 5x10 leg raises on rings, this is the longest one and I do on the beach pull up bar to work out watching the waves and to mog everyone

    2) Quads: 5x10 Goblet Squat 2x10 single leg squat 3x10 sissy squat 3x20 single-leg elevated calf raise + 10km run

    3) Back and core: 3x10 weighted chin ups with 20kg kettlebell 2x10 chin ups 5x10 kettlebell row 3x10 side bend 3x60' superman + 10km run

    4) Posterior chain: 5x10 bulgarian split squats 5x10 single leg lying leg curl with ketllebells (very underrated) 3x10 glute bridges + 3x20 single-leg elevated calf Raise + 10km run

    5) Chest and abs: 5x10 decline push up + 10 close grip psuh up 3x10 weighted dip with 20kg kettlebell 100 normal abdominals + 10km run

    6) Arms: 5x10 triceps on rings 5x10 biceps on rings + 10 min sparring with a punch bag

    7) Shoulders: 3x10 side raises on rings 3x10 face pull on rings 3x10 pike push up + 10 min sparring with a punch bag

    8) rest

    Right now i'm a NEET looking for a job, i'm basically alone all day, so if i'm not working out, im listening to alan watts lectures, cooking, taking a nap, sending resumes, reading murakami or beating off to some milf on those cam roulette sites.

    • 2 months ago

      other than day 1, i do all of these in my bedroom

  32. 2 months ago

    I do:
    full body
    full body

  33. 2 months ago

    >Monday: wiener pushups
    >Tuesday: power slide
    >Wednesday: wiener pushups
    >Thursday: power slide
    >Friday: wiener pushups

Your email address will not be published. Required fields are marked *