My Workout Split Routine (Effective or Not?)

[John2020]

<div class="bbWrapper">For the fitness people here. This is the workout split routine I made. Is this effective or not? If it is feel free to use it</div>

 

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[Deleted50669]

<div class="bbWrapper">Triceps and chest should be paired, not triceps and legs. Legs should be its own day. Biceps and back should be paired. Shoulders should be with chest and triceps.<br /> <br /> Back and Biceps are &quot;pull&quot; muscles, whereas triceps and chest are &quot;push&quot;.<br /> <br /> Check out program #4 on here:<br /> <br /> <div class="bbCodeBlock bbCodeBlock--unfurl is-pending is-recrawl js-unfurl fauxBlockLink" data-unfurl="true" data-result-id="31314" data-url="https://www.t-nation.com/training/12-programs-to-follow" data-host="www.t-nation.com" data-pending="true"> <div class="contentRow"> <div class="contentRow-figure contentRow-figure--fixedSmall js-unfurl-figure"> <img src="/community/proxy.php?image=https%3A%2F%2Fcdck-file-uploads-global.s3.dualstack.us-west-2.amazonaws.com%2Ftnation%2Foriginal%2F4X%2F1%2F2%2F3%2F1235accdf867de3ed7049e6f1f44143c316c8fcf.jpeg&amp;hash=4cc7d812feadf0e3e8592b42d6a3a4f1&amp;return_error=1" loading="lazy" alt="www.t-nation.com" class="bbCodeBlockUnfurl-image" data-onerror="hide-parent"/> </div> <div class="contentRow-main"> <h3 class="contentRow-header js-unfurl-title"> <a href="https://www.t-nation.com/training/12-programs-to-follow" class="link link--external fauxBlockLink-blockLink" target="_blank" rel="nofollow ugc noopener" data-proxy-href=""> T Nation Content </a> </h3> <div class="contentRow-snippet js-unfurl-desc">Discover a more intelligent approach for getting bigger, stronger, and leaner.</div> <div class="contentRow-minor contentRow-minor--hideLinks"> <span class="js-unfurl-favicon"> <img src="/community/proxy.php?image=https%3A%2F%2Fglobal.discourse-cdn.com%2Ftnation%2Fuploads%2Fdefault%2Foptimized%2F3X%2Fd%2Fe%2Fdebb6861f5c25f0ad647f53fdda2533ff445e213_2_32x32.png&amp;hash=e7177f03ffc8d19530c3d189a7083bd7&amp;return_error=1" loading="lazy" alt="www.t-nation.com" class="bbCodeBlockUnfurl-icon" data-onerror="hide-parent"/> </span> www.t-nation.com </div> </div> </div> </div> <br /> A two mile run after squats... I don&#039;t recommend it. Your legs will already be spent (assuming you&#039;ve done the right amount of weight). If anything a two mile run two days after squats would be ideal. In general I think you have a lot of overload sets, where you&#039;re using two almost identical lifts to target the same muscle. Be careful with that, unless you&#039;re consuming a lot of BCAA&#039;s to recover, because, for example, using dips, skullcrushers, db press, and tricep pushdowns at the sets you have listed will absolutely obliterate your triceps.</div>

 

[manxlin]

<div class="bbWrapper"><blockquote data-attributes="member: 74581" data-quote="John2020" data-source="post: 840294" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840294" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840294">John2020 said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> For the fitness people here. This is the workout split routine I made. Is this effective or not? If it is feel free to use it </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote>Good morning from Spain!<br /> <br /> I think it is a good routine if you are in this level. You should be able to complete about an 85% of your programmed routine and reserve this 15% to exercises that waste you or you &quot;can&#039;t be able to do&quot;, like getting out of your comfort zone, this exercises will make your really progress. <br /> Take also a look of your abs or your core, I recommend you the app of &quot;Thenx&quot; in which you can get to the part of exercise and take a lot of examples about exercises ordered by groups of muscles and levels. <br /> <br /> Keep training broo!!! <img src="/community/imgs/emoticons/em-arm.png" class="smilie" loading="lazy" alt=":bicep:" title="Bicep :bicep:" data-shortname=":bicep:" /> <img src="/community/imgs/emoticons/em-smile.png" class="smilie" loading="lazy" alt=":smile:" title="Big Smile :smile:" data-shortname=":smile:" /><br /> <br /> Sorry my english level.</div>

 

[Devilery]

<div class="bbWrapper">I&#039;ll share what works very well for me (in terms of strength and muscle mass gains).<br /> <br /> I follow one of the most popular - push, pull, legs routine. As mentioned above, you should have push muscles in one day - chest, triceps, shoulders (there are few shoulder pull exercises like lateral raises, do them on pull/back day, shoulders press on push day).<br /> <br /> Always start with compound exercise first (bench for push, deadlift for pull, squats for legs). For small muscle groups like biceps and triceps you don&#039;t need more than 2 isolation exercises (they are being worked on on compound lifts too!)<br /> <br /> Apply progressive overload - more weight less reps. For example, I do bench like this weight1 - 10 reps, weight 2 - 8reps, weight3 - 6, weight4 - 4 reps. Sometimes, (twice a month) you can go for heavy 1-2 rep sets. <br /> Note: this is not essential, but it will get your strength up way faster than following the usual 4 set 8 rep routine. <br /> <br /> And yes, include core work!</div>

 

[William Ainslie]

<div class="bbWrapper">Looks good - use it for a while and see the results you achieve. <br /> <br /> What is your primary goal? and how consistent has your training been over the last few years?<br /> <br /> There is endless number of ways to structure your training.<br /> <br /> <b><i>Number one key is making progress on it over time. (Increase weight)</i></b><br /> <br /> Do the least amount of work that gets you results.<br /> <br /> If strength is your main goal - you can do a lot less.<br /> <br /> If muscle building is the main goal - then either a lot of volumes or painful intensity is needed.</div>

 

[SoftCash]

<div class="bbWrapper">What exactly is your aim? Losing weight, gaining weight, mobility, strength? Many aspects intertwine, but if I start driving from Germany to Bangladesh without navigation, I will have a problem. Get your navigation right and here are a few rules to follow:<br /> <br /> (1) Use compound movements: Exercises that address the majority of your body at once. More muscle tissue involvement = stronger hormonal response = faster and more effective adaption.<br /> Example: Rumanian Deadlifts, Benchpress, Squats<br /> Start with an easily manageable weight and do high repetitions.<br /> (2) Reach the positive point of failure. <br /> Example: Benchpress. Going up is the positive part, going down is the negative part. <br /> Failing positively at Squats, Benchpress etc. can be complicated due to the nature of the exercise, therefore, it makes sense having a training partner, or at least coming very close to failure.<br /> (3) 80% is what you eat. <br /> (4) Check out Vince Gironda and what he did back then with Hollywood Actors and professional bodybuilders, especially his &quot;Honest Workout&quot;. Literally the fastest way to change your body.</div>

 

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[Miketing]

<div class="bbWrapper">Are you a personal trainer or strength or bodybuilding coach?<br /> <br /> If you&#039;re not expert then it&#039;s maybe best to follow a routine from someone who is. It should also be someone who&#039;s natural - different rules apply to those on gear.<br /> <br /> Aworkoutroutine, Stronglifts, ICF 5x5 (2.0), Ivysaur&#039;s, and GSLP are all solid beginner programs. You will notice they all follow a very similar structure, because that is what works best for natural beginners.<br /> <br /> And before you say &quot;But.. I want to gain muscle, not strength&quot;, the two are almost inseperable for natural lifters. You&#039;re not gonna get big benching 100lbs no matter how many reps you do.<br /> <br /> Look at any of the top &quot;natty&quot; YouTubers - every single one of them has high numbers on the compound lifts and advocates building strength: Alpha Destiny, Omar Isuf, Kinobody, Vitruvian Physique etc. Progressive overload is key.<br /> <br /> The type of splits with lower frequency in which you only hit each muscle group once a week should be reserved for those who&#039;ve been training a few years or use serious amounts of PEDs.</div>

 

[John2020]

<div class="bbWrapper"><blockquote data-attributes="member: 44434" data-quote="edgefinder" data-source="post: 840308" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840308" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840308">edgefinder said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> Looks good - use it for a while and see the results you achieve.<br /> <br /> What is your primary goal? and how consistent has your training been over the last few years?<br /> <br /> There is endless number of ways to structure your training.<br /> <br /> <b><i>Number one key is making progress on it over time. (Increase weight)</i></b><br /> <br /> Do the least amount of work that gets you results.<br /> <br /> If strength is your main goal - you can do a lot less.<br /> <br /> If muscle building is the main goal - then either a lot of volumes or painful intensity is needed. </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote><br /> My primary goal is muscle building</div>

 

[John2020]

<div class="bbWrapper"><blockquote data-attributes="member: 56026" data-quote="SoftCash" data-source="post: 840413" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840413" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840413">SoftCash said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> What exactly is your aim? Losing weight, gaining weight, mobility, strength? Many aspects intertwine, but if I start driving from Germany to Bangladesh without navigation, I will have a problem. Get your navigation right and here are a few rules to follow:<br /> <br /> (1) Use compound movements: Exercises that address the majority of your body at once. More muscle tissue involvement = stronger hormonal response = faster and more effective adaption.<br /> Example: Rumanian Deadlifts, Benchpress, Squats<br /> Start with an easily manageable weight and do high repetitions.<br /> (2) Reach the positive point of failure.<br /> Example: Benchpress. Going up is the positive part, going down is the negative part.<br /> Failing positively at Squats, Benchpress etc. can be complicated due to the nature of the exercise, therefore, it makes sense having a training partner, or at least coming very close to failure.<br /> (3) 80% is what you eat.<br /> (4) Check out Vince Gironda and what he did back then with Hollywood Actors and professional bodybuilders, especially his &quot;Honest Workout&quot;. Literally the fastest way to change your body. </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote><br /> My aim is to gain weight in muscle. I am not skinny but I am not ripped. I am also not trying to be a body builder but to be ripped and in shape. I eat very healthy and I workout almost everyday, but my results aren&#039;t showing as much as I think it should over time. Regardless, I still make sure to complete all my workouts and do 1 more set of each category at the very end of my workout for more muscle building and psychological advantages building in and out of the gym.</div>

 

[JohnBuffet]

<div class="bbWrapper"><blockquote data-attributes="member: 74581" data-quote="John2020" data-source="post: 840455" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840455" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840455">John2020 said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> My aim is to gain weight in muscle. I am not skinny but I am not ripped. I am also not trying to be a body builder but to be ripped and in shape. I eat very healthy and I workout almost everyday, but my results aren&#039;t showing as much as I think it should over time. Regardless, I still make sure to complete all my workouts and do 1 more set of each category at the very end of my workout for more muscle building and psychological advantages building in and out of the gym. </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote><br /> <br /> I&#039;m not a fan of your routine. The research suggests targeting a muscle more frequently than 1x a week is going to result in better gains. I&#039;d suggest an upper/lower split where each muscle is hit 2x/week.<br /> <br /> Look up Lyle Mcdonald&#039;s Generic Bulking Routine - you can&#039;t go wrong with that.</div>

 

[William Ainslie]

<div class="bbWrapper"><blockquote data-attributes="member: 74581" data-quote="John2020" data-source="post: 840451" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840451" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840451">John2020 said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> My primary goal is muscle building </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote>Train to failure as best you can - it will hurt!<br /> Short sessions only.<br /> <br /> otherwise a ton of volume which is inefficient</div>

 

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[Devilery]

<div class="bbWrapper"><blockquote data-attributes="member: 74581" data-quote="John2020" data-source="post: 840451" class="bbCodeBlock bbCodeBlock--expandable bbCodeBlock--quote js-expandWatch"> <div class="bbCodeBlock-title"> <a href="/community/goto/post?id=840451" class="bbCodeBlock-sourceJump" rel="nofollow" data-xf-click="attribution" data-content-selector="#post-840451">John2020 said:</a> </div> <div class="bbCodeBlock-content"> <div class="bbCodeBlock-expandContent js-expandContent "> My primary goal is muscle building </div> <div class="bbCodeBlock-expandLink js-expandLink"><a role="button" tabindex="0">Click to expand...</a></div> </div> </blockquote><br /> How many calories are you eating per day? Use any of free &quot;muscle building calculators&quot; on google and see if you&#039;re eating a surplus.<br /> <br /> I&#039;ve been crazy skinny my whole life, until I finally accepted that I don&#039;t have &quot;fast-metabolism&quot; and I&#039;m not eating as much as I think. Once I started working out with 500-1000 calorie surplus, I gained over 10kg in less than a year (and my 6pack is still there). <br /> <br /> Focus on compound exercises. Apply progressive overload. Eat at least 500 calorie surplus. That&#039;s it! Enjoy your gains!<br /> <br /> I&#039;m pretty sure most &quot;hard-gainers&quot; are just not eating enough. And few should probably do less biceps and triceps isolation exercises and more benchpresses and deadlifts.</div>