Jamie Phillips4 said:I have a question, and I’m trying to avoid starting a whole new thread here.
So, last year I was hitting this gym where the owner—a serious bodybuilder type—set me up with this specific split
Day 1: Back, triceps, and abs
Day 2: Chest, biceps, and abs
Day 3: Shoulders, legs, and abs
Standard warmup and stretching beforehand, of course...
Now I've moved to a different gym, and this owner is suggesting something else entirely
1. Back and biceps (since the biceps get some work during back movements) plus abs
2. Chest and triceps (same logic applies) plus abs
3. Shoulders and legs + abs
So now I'm asking you all: which approach actually makes more sense?
What exactly is your end goal here?
If you ask me, neither of these splits is particularly effective (hitting one body part once a week)... I'd much rather see you run a Pull/Press/Push style program.
For example, Pull would be deadlifts, pull-ups, bent-over rows, etc.
Press could be bench press, overhead press, and so on.
Push might involve squats...
Basically, you want to build your training around those foundational movements.
Say, Day 1
Deadlifts 5x5
One or two accessory lifts for the deadlift (maybe Romanian deadlifts, stiff-legged deadlifts, or trap bar deadlifts)
And one upper body movement—alternating between rowing one week and pull-ups the next.
Day 2
Bench press 5x5
One or two accessories (close-grip bench, incline dumbbell press, or barbell work)
Overhead shoulder press 4x5
Day 3
Back squats 5x5
Front squats 4x6
Good mornings or stiff-legged deadlifts
That's essentially the gist of it...
Those bodybuilding splits weren't actually written by bodybuilders, believe me. They were likely penned by some guy in an editor's office at a fitness magazine who probably hasn't even touched a barbell in his life.
Real bodybuilding programs require a bodybuilding diet, massive amounts of rest, and "assistance"... and by that, I don't mean protein powder or creatine, but actual performance enhancers.
With the routine I laid out above, you'll find it much easier to pack on some fundamental mass and strength, which will give you a better foundation for whatever comes later.
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