• © 2000 - 2025 All content on this website is copyrighted and may not be reproduced without consent.
  • TMuscle forum does not sell or endorse any bodybuilding supplements.
    TMuscle has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.

    Advertisers are responsible for the content in their forums.

    DO NOT SELL ILLEGAL PRODUCTS ON OUR FORUM. IF MEMBERS FIND ANYTHING ILLEGAL PLEASE REPORT IMMEDIATELY FOR PROMPT REMOVAL

    Read Our Forum Terms and Rules

Training Split

R

Reps

Top Contributor
This is the bane of my life, all my own doing but I do always seem to think there is a better alternative out there. Hence I switch up alot

So Arms and chest and delts are my weak points

Back and legs are good points

So with that in mind I want to train Monday Tuesday Thursday Friday, at 40 years old and without the best recovery capacity that is more that enough

So back and legs obviously get there own day.

My question and issue is what to do with the other 2 days.

Do I go push and then have an arm day, or do I go full Dorian and put triceps with delts and biceps with chest

Bodybuilding is my goal.
 
Monday-Chest triceps
Tuesday- Back abs
Thursday- legs
Friday- shoulders biceps

Or
Push
Pull
Legs
Then repeat on 4th day

They're what I'd do for 4days training
 
Last edited:
Push
Pull
Legs
Push with biceps
Your weak parts get trained twice then you have a 2 day rest before training again
Just manage the volume to suit your recovery
 
This is a starting point. I should add that I play football on Thursday so keeping legs as far away from that is my idea.

Push/biceps
Db press 2 sets
Db fly 2 sets
Slight incline smith 2 sets
Db curl 4 sets
Single arm pressdown 3 sets
Front raise 3 sets


Legs
Ham curl 2 sets
extension 2 sets
Leg press 2 sets
Seated calfs 3 sets
Hack squat 2 sets
Safety bar squat 1 drop set


Push
Slight incline db 2 sets
Db ohp 2 sets
Machine press 2 sets
Db side raise 3 sets
Cg smiths 2 sets
Ez deadstop skulls 2 sets


Pull
Pullover 3 sets
Db row 2 sets
Pull down 2 sets
Rack pull 1 rest pause set
Db reverse fly 3 sets
Straight bar curl 2 sets
Cable curl 3 sets
 
I ended up going a straight push pull legs. 2 variations of each day. Day on day off schedule.

fasted spin bike for cardio on non training days

I have a holiday in 13 weeks. A show in 18 weeks and the new football season all to think about and to be ready for. Exciting times ahead

Kept the split very basic and as best I could to exercises that suit me. As much unilateral stuff in there as I could

Around 12 work sets per day. Concentration on weight on the bar with the big movements and pump the fuck out of isolated lifts


See what comes of it all
 
Reps said:
I ended up going a straight push pull legs. 2 variations of each day. Day on day off schedule.

fasted spin bike for cardio on non training days

I have a holiday in 13 weeks. A show in 18 weeks and the new football season all to think about and to be ready for. Exciting times ahead

Kept the split very basic and as best I could to exercises that suit me. As much unilateral stuff in there as I could

Around 12 work sets per day. Concentration on weight on the bar with the big movements and pump the fuck out of isolated lifts


See what comes of it all
Click to expand...
You doing a bodybuilding show?
 
Reps said:
It’s


It’s pca Coventry mate

For me it’s easier to diet down than to add size. Mentally I mean

Not sure I’ve heard of fitx?
Click to expand...
You're one of the lucky guys who don't lose their mind when dieting down then

Its a relatively new fed mate but up n coming fast
I competed with them last year and was very impressed all round
The venue, how they treated the athletes, tanning etc was all top notch
I competed with PCA a week later and it was nowhere near the same standard
 
You must log in or register to reply here.
Back
Top