The best split to ascend your strength and physique

[Doxsbk]

This split will help you gain size and strength fast and helped me ascend from mtn to high htn-cl:

• The first exercise of each day has the compound lifts (bench, squat, deadlift) is all 8 reps, the next set is 5 reps, then 3 reps, then a single.
• Working up to your absolute maximum for these reps(it shouldn't be the same weight all sets)

CHEST & SHOULDERS:

1. Barbell Bench: 4x
2. Incline dumbbell bench: 4x8-12 (to failure)
3. Incline chest flys(any variation): 3x15(last set drop weight and do 10 more)
4. Cable crossovers: 3x12-15 (last set drop weight and do 10 more)
5. Dumbbell lateral raises: 3x12(to failure and partials at end)
6. Machine lateral raises: 3x12-15(to failure and partials at end)

BACK:

1. Deadlifts: 4x
2. Bent over barbell rows: 4x8-10
3. Chest supported rows: 4x10-12 (to failure)
4. Lat pull down: 4x10-12(to failure)
5. Single arm lat pull down: 3x12

LEGS:

1. Squats: 4x
2. Front squat: 4x3(heavy)
3. RDLs: 4x5(heavy)
4. Leg press or Bulgarian split squats: 4x10
5. Leg extensions: 4x10(to failure and partials at end)
6. Hamstring curls: 4x10(to failure and partials at end)

ARMS:

1. Close grip bench: 4x
2. Weighted dips: 3x10 (try focusing more on triceps than chest)
3. Skull Crushers: 3x10-12 (to failure)
4. Tricep push downs: 4x10(to failure and partials at end)
5. Preacher curls: 4x8 (to failure)
6. Hammer curls: 3x8 (to failure)
7. Seated machine curls: 3x10-12 (to failure then drop set of 10 more reps)-12 (to failure)

For specific exercises that aren’t compound lofts or my favorites (ones I feel the most every time), I switch it up with a slightly different exercise that still targets the same part of that muscle group.

This goes without saying but make sure you progressive overload non-compound lifts as well.

Being able to pick girls up like they’re nothing is underrated af for attraction

 

[beniman]

Rate my split

Chest x shoulders

shoulder press (smith) 80kg 12x2 100kg 10x1
shoulder raises 12.5kg 2x12 10kg till failure
shoulder cable swings (dk wtf they r called) 17.5kg 10x2

flat bench 100kg 12x1,10x1,6x1
machine pec fly 50kgx3
incline bench (smith) 120kg 10x2
cable downward fly 30kg 10x2
cable upward fly 25kg 10x2

Legs x abs

Russian twists with 30kg ball 1min then 30 second rest for 10 minutes
decline situps with 20kg plate 1min then 30 seconds rest for 10 minutes
normal situps with 10kg plate till failure x 3

cant remember the weight i use on legs so will just name the exercieses

Leg extensions 12x3
leg curls 12x3
standing calf raises with barbell 12x1 10x1 8x1
squats 10x2
bulgarian squats 10x2

Arms

Starts with my own exercise dk if it has a name but it targets the whole arm i do 12x4
preacher curl 40kg 10x2
hammer curls 25kg each hand 10x2 12x1
tricep extension 10x2
skull crushers 40kg 10x2
tricep pushdown 50kg 10x3
closegrip bench 85kg 10x2
reverse curl 35kg 12x3
zottman curl 20kg each hand 10x3

im to tired to write backday aswell so just rate this

 

[beniman]

This split will help you gain size and strength fast and helped me ascend from mtn to high htn-cl:

• The first exercise of each day has the compound lifts (bench, squat, deadlift) is all 8 reps, the next set is 5 reps, then 3 reps, then a single.
• Working up to your absolute maximum for these reps(it shouldn't be the same weight all sets)

CHEST & SHOULDERS:

1. Barbell Bench: 4x
2. Incline dumbbell bench: 4x8-12 (to failure)
3. Incline chest flys(any variation): 3x15(last set drop weight and do 10 more)
4. Cable crossovers: 3x12-15 (last set drop weight and do 10 more)
5. Dumbbell lateral raises: 3x12(to failure and partials at end)
6. Machine lateral raises: 3x12-15(to failure and partials at end)

BACK:

1. Deadlifts: 4x
2. Bent over barbell rows: 4x8-10
3. Chest supported rows: 4x10-12 (to failure)
4. Lat pull down: 4x10-12(to failure)
5. Single arm lat pull down: 3x12

LEGS:

1. Squats: 4x
2. Front squat: 4x3(heavy)
3. RDLs: 4x5(heavy)
4. Leg press or Bulgarian split squats: 4x10
5. Leg extensions: 4x10(to failure and partials at end)
6. Hamstring curls: 4x10(to failure and partials at end)

ARMS:

1. Close grip bench: 4x
2. Weighted dips: 3x10 (try focusing more on triceps than chest)
3. Skull Crushers: 3x10-12 (to failure)
4. Tricep push downs: 4x10(to failure and partials at end)
5. Preacher curls: 4x8 (to failure)
6. Hammer curls: 3x8 (to failure)
7. Seated machine curls: 3x10-12 (to failure then drop set of 10 more reps)-12 (to failure)

For specific exercises that aren’t compound lofts or my favorites (ones I feel the most every time), I switch it up with a slightly different exercise that still targets the same part of that muscle group.

This goes without saying but make sure you progressive overload non-compound lifts as well.

Being able to pick girls up like they’re nothing is underrated af for attraction

btw stop skipping abs pussy

 

[ey88]

Dnr just do full body

 

[Doxsbk]

Rate my split

Chest x shoulders

shoulder press (smith) 80kg 12x2 100kg 10x1
shoulder raises 12.5kg 2x12 10kg till failure
shoulder cable swings (dk wtf they r called) 17.5kg 10x2

flat bench 100kg 12x1,10x1,6x1
machine pec fly 50kgx3
incline bench (smith) 120kg 10x2
cable downward fly 30kg 10x2
cable upward fly 25kg 10x2

Legs x abs

Russian twists with 30kg ball 1min then 30 second rest for 10 minutes
decline situps with 20kg plate 1min then 30 seconds rest for 10 minutes
normal situps with 10kg plate till failure x 3

cant remember the weight i use on legs so will just name the exercieses

Leg extensions 12x3
leg curls 12x3
standing calf raises with barbell 12x1 10x1 8x1
squats 10x2
bulgarian squats 10x2

Arms

Starts with my own exercise dk if it has a name but it targets the whole arm i do 12x4
preacher curl 40kg 10x2
hammer curls 25kg each hand 10x2 12x1
tricep extension 10x2
skull crushers 40kg 10x2
tricep pushdown 50kg 10x3
closegrip bench 85kg 10x2
reverse curl 35kg 12x3
zottman curl 20kg each hand 10x3

View attachment 3382473


im to tired to write backday aswell so just rate this

Honestly anything that works for you is valid

 

[Doxsbk]

btw stop skipping abs pussy

I do MMA and my coaches conditioning is more than enough

My abs are almost always sore as he specifically targets them, any more in the gym would be overkill

 

[beniman]

I do MMA and my coaches conditioning is more than enough

My abs are almost always sore as he specifically targets them, any more in the gym would be overkill

I also do MMA & Muay thai . That just means that training abs should be a priority, But if ur abs are sore when ur off ig its fine

 

[Doxsbk]

I also do MMA & Muay thai . That just means that training abs should be a priority, But if ur abs are sore when ur off ig its fine

Nice I do bjj and Muay Thai as well separate from MMA, I’m a bjj blue belt

 

[beniman]

Nice I do bjj and Muay Thai as well separate from MMA, I’m a bjj blue belt

Nice. I wanted to do bjj aswell but more training would just get in the way of my studys

 

[R1PPer]

This split so ass

 

[Doxsbk]

This split so ass

How lmao

Show your physique

 

[R1PPer]

How lmao

Show your physique

Nigger fuck my mean how, youre doing 14 sets for chest in a single day while also hitting the chest only one time a week, i bet you didnt gain any strenght for month

 

[R1PPer]

Rate my split

Chest x shoulders

shoulder press (smith) 80kg 12x2 100kg 10x1
shoulder raises 12.5kg 2x12 10kg till failure
shoulder cable swings (dk wtf they r called) 17.5kg 10x2

flat bench 100kg 12x1,10x1,6x1
machine pec fly 50kgx3
incline bench (smith) 120kg 10x2
cable downward fly 30kg 10x2
cable upward fly 25kg 10x2

Legs x abs

Russian twists with 30kg ball 1min then 30 second rest for 10 minutes
decline situps with 20kg plate 1min then 30 seconds rest for 10 minutes
normal situps with 10kg plate till failure x 3

cant remember the weight i use on legs so will just name the exercieses

Leg extensions 12x3
leg curls 12x3
standing calf raises with barbell 12x1 10x1 8x1
squats 10x2
bulgarian squats 10x2

Arms

Starts with my own exercise dk if it has a name but it targets the whole arm i do 12x4
preacher curl 40kg 10x2
hammer curls 25kg each hand 10x2 12x1
tricep extension 10x2
skull crushers 40kg 10x2
tricep pushdown 50kg 10x3
closegrip bench 85kg 10x2
reverse curl 35kg 12x3
zottman curl 20kg each hand 10x3

View attachment 3382473


im to tired to write backday aswell so just rate this

Bro splits is shit, you hit everything only once a week, but your volume managment is very

 

[Doxsbk]

Nigger fuck my mean how, youre doing 14 sets for chest in a single day while also hitting the chest only one time a week, i bet you didnt gain any strenght for month

It’s 11 sets of chest which is pretty normal, cable crossovers are for shoulders dumbass

Hitting chest once a week is optimal if you’re not a faggot and train with enough intensity

Every week all my compound lifts go up

 

[Doxsbk]

Bro splits is shit, you hit everything only once a week, but your volume managment is very

Once a week is optimal with enough intensity, your muscles need more time to recover if ur natty

 

[R1PPer]

Once a week is optimal with enough intensity, your muscles need more time to recover if ur natty

You can recover from 2x a week with 1-0 rir

 

[beniman]

Bro splits is shit, you hit everything only once a week, but your volume managment is very

huh

 

[Doxsbk]

You can recover from 2x a week with 1-0 rir

Show me your split I’m curious

I’ve always been sore for many days after when I’m training with full intensity

 

[R1PPer]

Hitting chest once a week is optimal if you’re not a faggot and train with enough intensity

Yes if youre doing so much junk volume then it will take a week tor ecover your chest but its not hypertrophy typa recover ita recovering fatigue and muscle damage and its not good for strenght and building muslce

 

[Doxsbk]

Yes if youre doing so much junk volume then it will take a week tor ecover your chest but its not hypertrophy typa recover ita recovering fatigue and muscle damage and its not good for strenght and building muslce

Ok what’s your split, I might try it and see how I feel

 

[R1PPer]

Show me your split I’m curious

I’ve always been sore for many days after when I’m training with full intensity

In my life ive been doing push pull legs, arnold split, upper lower, ppl x arnold,
Dorian yates bro split but rn due to the tiktok propraganda about high frequency i decided to read the studies aboit how muscle building works. Now im doing full body 1 set for every body part doing 3,4 reps with 2-0 rir dependend wchich muscle im working. In a month ive made more progress than in 4 months on my normal split

 

[R1PPer]

Ok what’s your split, I might try it and see how I feel

You can also do upper/lower doing 2 exercises for 2 sets every muscle group, also i would recommend lowering your reps to doing 3-6, doing more is just lower intensity and more fatigie

 

[Doxsbk]

In my life ive been doing push pull legs, arnold split, upper lower, ppl x arnold,
Dorian yates bro split but rn due to the tiktok propraganda about high frequency i decided to read the studies aboit how muscle building works. Now im doing full body 1 set for every body part doing 3,4 reps with 2-0 rir dependend wchich muscle im working. In a month ive made more progress than in 4 months on my normal split

Do you have the full split actually written out? Formatted similar to mine

 

[R1PPer]

Do you have the full split actually written out? Formatted similar to mine

Yeah i have it written somewhere on my phone

 

[R1PPer]

Do you have the full split actually written out? Formatted similar to mine

Full body Day A)
1x flat chest press 2-1 rir
1x hack squat 2-0 rir
1x shoulder press 1-0 rir
1x tricep cable pushdown 2-0 rir
1x lateral raises machine 2-0 rir
1x leg extensions 1-0 rir
1x abductors machine 1'-0 rir
1x wide grip lat pulldown 2-0 rir
1x 45° row for upper back 2-0 rir
1x stiff leg rdl 2-1 rir
1x chest supported row neutral close grip 2-0 rir
1x ez bar preacher curl 2-0 rir
1x hamstring curl 2-1 rir
1x leg raises 1-0 rir

Full body B)
1x 45° row for upper back 2-0 rir
1x wide grip lat pulldown 2-0 rir
1x stiff leg rdl 2-1 rir
1x leg raises 1-0 rir
1x chest supported row neutral close grip 2-0 rir
1x incline dumbell curl 2-0 rir
1x hamstring curl 2-1 rir
1x smith incline press 1-0 rir
1x leg press 2-0 rir
1x jm press 2-0 rir
1x shoulder press 1-0 rir
1x cable lateral raises 2-0 rir
1x leg extensions 1-0 rir
1x abductors machine 1-0 rir

 

[zharupodrugu]

deadlifs and leg day fuck that gay ass split