Question:
Currently I tend to do:
Ditch the crazy training split!
- Monday: Chest + Tris
- Tuesday: Shoulders + Biceps + Traps
- Wednesday: Legs + Abs
- Thursday: Chest + Tris
- Friday: Back + Shoulders
- Saturday: Rest, but I sometimes just do some curls at home.
- Sunday: Rest
Thanks / Conner
Answer:
I don’t think that you yet (or ever, actually) need to be doing a split like you are. Instead, here are two options that will work great for you:
Training Split Option A (Half-Body Split)
- Sunday Off
- Monday Chest, Shoulders, Triceps, Biceps, Abs
- Tuesday Back, Quads, Hamstrings, Calves
- Wednesday Off
- Thursday Chest, Shoulders, Triceps, Biceps, Abs
- Friday Tuesday Back, Quads, Hamstrings, Calves
- Saturday Off
- Sunday Off
Notice how the above is an improved variation of an upper-body/lower-body split. Back is trained with legs to not only even out the workout times and recovery, but also because back and legs have a few exercises that overlap (i.e. dead-lift variations).
Training Split Option B (Push/Pull Split)
Lee Labrada
- Sunday Off
- Monday Chest, Shoulders, Triceps, Abs
- Tuesday Back and Biceps
- Wednesday Off
- Thursday Legs
- Friday Chest, Shoulders, Triceps, Abs
- Saturday Off
- Sunday Off
- Monday Back and Biceps
- Tuesday Legs
and so on…
This is a split used by legendary Hall-of-Fame bodybuilder Lee Labrada. You can use the same split to train five days per week, as well.
These body-part split options will give you FAR more recovery and, thus, lead to more size and strength gains.
Best,
Dr Clay
Hi Dr Clay!
Thank you for your advice on this page. Could I ask how many sets per muscle group one should do on the Half-Body-Split routine?
I read in some old training manuals (was it one of Arnies??) to aim for 18 sets per body part; but that 18 set aim could send me up to a total of 90 sets on the upper body part routine, e.g. 18 different chest presses at different angles, 18 sets of abs exercises, 18 sets on the shoulders and so on. I doubt I’d have time to do all of this in one session, which makes me want to split up working out these body parts on different days.
Many thanks and best wishes!
Ross
Great question, Ross.
I just happened to get off the phone with a coaching client and we were discussing the topic of intensity vs volume – as you intensity goes up, the volume should come down.
Even though Arnold has crazy discipline & willpower, he didn’t train to failure (meaning you do as many reps as you can possibly do). If he had trained to failure with so many sets, he would’ve (most likely) overtrained.
So, if you train such that most sets are taken to within a rep or two of failure, and maybe take the last set of many/most exercises TO failure, then here’s roughly how many sets per body part you should do on the half-body routine:
Half-Body Routines sets per workout (these are approximate and do not including warm-ups)
Chest: 4-6 sets
Back: 6-8 sets
Shoulders: 4-5 sets
Biceps: 4-5 sets
Triceps: 4-5 sets
Quads: 6-8 sets
Hams: 6-8 sets
Keep in mind that some exercises work multiple body parts. Take dips, for example. The definitely hit chest, but also hit triceps and even anterior deltoids (whether we like it or not:). So the volume has to be adjusted accordingly. (That’s just one of the plethora of variables that come into play, and why the real answer is “it depends.”)
I’ll leave you with this – most people end up doing too many sets, but without using enough intensity. When in doubt, err on the side of training harder, but with less sets. This will save you LOTS of time and effort, I assure you.
Ross, one more thing – make sure to check out my Blending Size & Strength workout. It’s also a half-body workout, and I’ve included exact sets and reps… and this one is already time-tested and approved to work.
I just wanted to say that variations of the upper/lower split or the push/pull/lower split have all worked for me and most others I know. Limited Overlap. Workout only 5 days a week. Eat and Grow.
Hey Dr. Clay Just found your site by accident and have been reading you site ever since. This site is amazing and inspirational. I am 45 years old, and thinking about using split routine that you outline (push/ pull split); how many sets per muscle group should I used?
Thank you and Keep up the good work!
Bill
A good rule of thumb is 6-9 work sets per body part. Less for muscles like bi’s and tri’s, yet more for back – even more like 12 for back. But PLEASE note these are just guidelines (and don’t include warm-ups).
Hi Dr Clay,
thanks for the great article.
I was thinking, if you combine back and legs, as in the half body workouts and you would do a deadlift for back would you still squat in the same workout as well ?
Where would you place external rotator work in these routines ?
Thanks again !
I would typically (there are always exceptions) recommend squatting in one workout, then deadlifting in the other. Or you could do a fairly low volume of each. Either way, pay attention to the stress placed on the lower back. That’s why most people can’t (and shouldn’t) go all-out on deadlifts and squats in the same workout.
As for external rotation work – that could go perfectly on back OR shoulder day. In fact, if that’s a focus of yours (i.e. you have internally rotated shoulders) then doing a little each day is not a bad option, but don’t get carried away. Oh, and I’d typically do the external rotation work AFTER the core movements for that body part.
Great questions!
i can only workout on thursday,friday saturday and sunday what workout would work best for me?Im trying to lose weight im 5″8 at 185 i want to lose and get cut. what should i do?
Hi Dr. Clay,
I’ve followed your articles on t-nation with interest. I do enjoy the no nonsense approach you take, it’s so refreshing after reading all the latest fad routines which can be interesting but you’d need a Phd to unravel their mystic content.
Quick question, when doing the famed Labrada split what are thoughts on mixing smaller exercises? I tend to keep the big exercises stable, such as front squats and deadlifts, trying to monitor progress but play around using rope or cable for extensions almost every week for the lesser exercises. Just trying to burnout the muscle group towards the end of the session.
Can’t affect progress too much i’m guessing? Perhaps it’s even benficial?
Cheers mate and keep up the good work!
In your case I’d probably opt for a Chest, shoulder, triceps / Back, Biceps, & Abs / Legs training split. Then simply pick up where you left off each time.
for example:
Thursday: Chest, Shoulders, Triceps
Friday: Back, Biceps, Abs
Saturday: Legs
Sunday: Chest, Shoulders, Triceps
Monday: off
Tuesday: off
Wednesday: off
Thursday: Back, Biceps, Abs
Friday: Legs
Saturday: Chest, Shoulders, Triceps
Sunday: Back, Biceps, Abs
Monday: off
and so on…
That’s actually a very good idea. It allows your strength to continue to improve on the basic, compound movements while providing a slightly different stimulus to the muscles in the form of different ancillary exercises.
It’s also a good idea to change your primary exercises every now and again, as well. If you’ve been doing deadlifts for 8 weeks, maybe to rack deadlifts. If you’ve been doing bench press, maybe opt for incline presses for 8 weeks or so.
Hope that helps.
Best.
Thanks for the immediate feedback Dr. Clay, a couple of extra questions if you don’t mind.
If you’re hitting shoulders after two pressing movements then of course you won’t be pushing the same weight. But as i’m really do this to emphasis lower body movements (as we, meaning I, tend to neglect or at the most hit lower body once a week) it doesn’t concern me too much in the short term.
But doing this split can’t benefit your shoulders in the long run (meaning they are of secondary importance), so would you try an incorporate a shoulder first session on a pressing day at some stage for a 4 to 8 week period? I’m getting the feeling that my questions are becoming rhetorical!
Thanks again, it’s always nice to get confirmation!