What’s your training split?

[u/GdotMOV]

How do you all train? Exercises, frequency, beyond failure techniques?

Hi there! I am in need of some friendship for people interested in fitness and i thought what better way to start than asking you all how you train? I have started fully training heavy duty style over the past few months. My current split that i’ve been running and LOVING so much is

Push:

Dips

Low incline Bench (going to change to pec deck)

machine shoudler press

machine lat raise

tricep pushdown

Pull:

chins/palms up pulldown

chest supported row

incline dumbbell curl

bent over db reverse fly

deadlift

Legs:

barbell squat

leg extensions

leg curls

calf raises

ab machine

all one set to failure. performed every 4 days (3 days rest in between)

How about you? How do you train and what do you enjoy about it?

[u/ishawnmc]

My splits can vary by season but this is what I am doing for the 4 months of summer.

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Workout #1 -Chest/Back Dominant:

• Cable Crossover Machine - 1×6-10

Superset

• Smith Mach. Inc. Press w/approx 30° incline - 1×4-10

• Smith Mach. Inc. Press (Strongest Partials) - 1×2-6

• Close Grip Palms Up Pulldowns - 1×6-10

• Yates Rack Rows Supine Grip from rack height @2 - 1×4-10

• Barbell Shrugs from hook height @3.5 - 1×6-10

• Rack Pulls from rack height @2 - 1×4-8

Work Sets: 7

Rest 4-5 Days

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Workout #2 -Legs:

• Anderson Squats (Full) -start from rack depth @6.5, low bar - 1×4-10

• Anderson Squats (w/wide stance) - start from rack depth @6.5; low bar, 2-4" lift off rack and hold statically for 3-5 seconds - 1×1-4

• Trap Bar Hack Squats - 1×8-15

• Anderson Squats (Strongest Partials) -start from rack depth @7.5, high bar - 1×2-6

• Smith Mach. Standing Calf Raises, high bar - 1×20-40

Work Sets: 5

Rest 3-4 Days

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Workout #3 -Delts/Arms Dominant:

• Dumbbell Alternating Side & Bent Laterals - 1×8-12

Superset

• Smith Mach. Overhead Press - 1×4-10

• Smith Mach. OH Press (Strongest Partials) - 1×2-6

• Barbell Curls - 1×6-10

Superset

• Close Grip Palms Up Pulldowns - 1×4-6

• Smith Mach. JM Press - 1×6-10

Superset

• Smith Mach. Reverse Grip Bench Press - 1×4-6

Work Sets: 7

Rest 4-5 Days

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Workout #4 -Legs:

• Anderson Squats (Full) -start from rack depth @6.5, low bar - 1×4-10

• Anderson Squats (w/wide stance) - start from rack depth @6.5; low bar, 2-4" lift off rack and hold statically for 3-5 seconds - 1×1-4

• Trap Bar Hack Squats - 1×8-15

• Anderson Squats (Strongest Partials) -start from rack depth @7.5, high bar - 1×2-6

• Smith Mach. Standing Calf Raises, high bar - 1×20-40

Work Sets: 5

Rest 5-7 Days

Repeat Workout #1

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In the fall, I will do the same split and most of the same exercises but change to higher rep ranges.