ExRx.net

Has anyone done a split like this before? what were your gains like? what volume of sets did you do in each workout?

CHEST&TRIS
BACK&BIS
LEGS & SHOULDERS
REST
REPEAT

Been on Madcows and really like working body parts twice a week, but hate only going to the gym 3 times a week. Thought I've give this a go. Any feedback appreciated.

Something I can never understand is why people group legs and shoulders.

Anyway, except for the shoulders, what you're describing is Push/Pull/Legs/rest which is easily done in a 4 day repeating cycle. It doesn't work cleanly in a 7 day week, but after 4 weeks you're back to the start again. I would alternate push and pull workouts between vertical and horizontal. Doing it your way gives a push workout every 2 days while only giving half a leg workout every 4 days.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

I think they group the shoulders and legs, as a result of wanting/needing extra day for shoulders, beyond the chest/tris day. Seems BB often lag shoulder developement,
yah?

I suppose it could be done that way, but most commonly, from what I've seen from PL splits, is a BP, BP assistance, mainly chest and tri's, bi's grouped together, Next day Squat or BP with lower body assist, and shoulders and upper back grouped together on day 3 for BP, DL assist.
Will work fine for aesthetic groupings as well.
Tim

Whats a PL split?

I think trying to work the chest and shoulder son the same day will only mean the second one you exercise will suffer. By doing shoulders will legs I think you wiull do them more justice.

It looks like a bodybuilder split, not s strength split.

What are your training goals?

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Thanks, TimD

PL = Powerlifting

That means that it's based around the big 3 lifts, bench, squat and deadlift.

_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD