What's your training split?

[HGH]

I have been thinking of starting to do cardio, just for heart health, but I fucking hate doing it before or after lifting. And I don't want to go to the gym twice a day. Right now I'm lifting on a 5-day split so it leaves no real time for cardio. I was thinking of trying to get everything in during 3 days and run or stairclimb the other two.

Does anyone else do this? Right now my sched looks like this (usually):

Monday: Legs (to get it over with) start with squats then leg press, then various isolation moves
Tuesday: Chest. Lately start with flat bench, but I vary chest day pretty often. Sometimes I start with incline DB or sometimes I pre-exhaust with pull-overs or pec deck.
Wednesday: Back day. Pull ups, then deads, then DB rows, then fuck around on machines for an hour.
Thursday: Shoulder day. DB presses, vertical rows, reverse flyes, front and lateral raises, then heavy barbell shrugs
Friday: Arms. reverse-grip bench for tris, BB curls for bis, then start supersetting isolation moves.

I kind of do a higher volume workout so I don't know how to condense this shit into 3 days. Maybe I condense to 4 days and start going on Saturday? Kinda like my weekends off though.

 

[upstatetank]

Im on a 4-dayer

Shoulders/Traps
Back/Bis
Legs
Chest/Tris
Rest
Repeat

 

[chicken_hawk]

Monday: Legs
Tuesday: Delts/tris with some chest touch up
Wed: Off
Thursday:Back/bis
Friday: Chest with some delt touch up
Saturday: make up day or arms or day off

Hawk

 

[Rein]

Monday: Chest then Front and Side Delts
Tuesday: Back, Traps and Rear Delts
Wednesday: Off
Thursday: Legs
Friday: Arms
Weekend off, may do some cardio

 

[Cheops]

Chest /shoulders
off
Back/calves
Triceps/ abs
Biceps/forearms
Quads/hams
off

 

[BrotherIron]

Mon Pull / Wed Push / Fri Legs

Thinking of putting a 4th day back in the program in the future and putting some assisting lifts on that 4th day.

 

[RAIDEN]

My split? Banana split.

I dont have set days for body parts. I count the rest days in between muscle groups worked, then whatever days it falls on, thats when I hit it. I also train one body part per workout such as back one day, then chest the next day and so on. I found this really works best for me.

 

[Stumpy]

Mon: Chest & Tri
Tue: Legs
Thurs: Shoulders
Fri: Back & bi
Days sometimes get shuffled around but in general I stick to this.

 

[dangerouscurves]

I have a different split than most (female)
Squat day with some accessory /isolation
Back and rear delt
Arms
Deadlift day + accessory legs
Chest and front shoulders

I do fasted cardio in the am and lift after work

If its purely for heart health I would just walk for 30mins post lifting 3 days a week

I think it's better for you to suck it up and do something you don't like than try to condense so many lifts , you're trying to grow... You need to be able to fuel and focus each day and body part

 

[C T J]

mon. bis/forearms/legs
tues. run
wed. chest/shoulders/tris/back
thurs. run
friday bis/forearms legs
mon. chest/shoulders/tris/back
tues. run
wed. bis/forearms legs
thurs. run
friday chest/shoulders/tris/back

 

[BlueBull]

Monday: chest&triceps
Tuesday: back&biceps
Wednesday: rest
Thursday: legs
Friday: shoulders&traps

I throw in abs and calves every time I feel like it

 

[wanabe awesome]

Monday, shoulders biceps and abs
Tuesday, chest lats and calves
Wednesday, arms
Thursday, quads hams and calves
Friday, back triceps and abs
Rest all weekend