Training Splits

[Amber-Leigh]

Hey Ladies,

I'm just about to switch my training from a 5 day split. I am looking at switching to fewer days in the gym due to my schedule, maybe a 3 day split?

Just curious as to what some of you do?

Any ideas and tips are welcomed.

[KBigz81]

I would say work your weaker body parts on separate days.

You could go several ways
Back/Tri
Chest/Bi
Legs/Shoulders

Chest/Shoulders
Back/Tri
Legs/Bi

Its all what works best for you.

[Suzanne]

I have always lifted 5-6 days a week

Currently
Mon off
Tues Delts
Wed Back/traps
thurs Arms
Fri Chest/Delts
Sat back/rear delts
sun legs

i can up my split mix up diff body parts but never done less than 5 days lifting

[stephaniewicked]

I like 5 days too, but depending on your goals, you could probably do 4 days with an upper/lower split, which is what I did when I first started lifting.Then when your schedule frees up again, you can re-adjust.

[juiceinator3000]

what are your goals? i think that would make a difference in whether a 3 day split is optimal for you. if you are trying to be the next iris kyle a 3day is probably not in your best interest.

[Amber-Leigh]

Ok thanks guys, I was hoping I could get away with fewer training days. But I think I will have to stick with my 5 day split.

[GirlyMuscle]

Back when I did a 3 day split I did chest/tris, back/bis, legs/delts.

[RejectedMilVet]

CoCoCat & I are doing a 4 day, but if we need to make it a 3 day for whatever reason it's as simple as adding delts or traps to the end of another day. Works well for us.

[CoCoCat]

CoCoCat & I are doing a 4 day, but if we need to make it a 3 day for whatever reason it's as simple as adding delts or traps to the end of another day. Works well for us.

And for us, it's usually because I play competitive tennis and have a weekend tournament or an "add-on" practice during the week. I like Stephanie's idea too - do what you can and what you have to and adjust back as soon as you can.

[tammyp]

i do 5 currently:
chest tris
quads delts
back thickness
hams bis
back width

back is my problem area, so i like to hit it 2 x.

[kimm4]

I'm currently doing a 4 day split and I'm loving it:

back/shoulders
legs
chest
bis/tris/traps

Years ago I did a 3 day split:

chest/bis
back/shoulders
legs/tris

Your options are endless!

[Nitro Fueled Barbie/Mel Marx]

I do back/shoulders, legs, chest/bis/tris 2 x track and bleachers and 4 days low impact cardio.

[debbiebramwell]

I do 4 days offseason and 5 precontest. Remember you burn alot of calories weight training(actually after you are done and the body is repairing itself)
offseason
monday chest bis abs
tuesday legs
thurs shoulders tris calves
friday back

precontest
chest pullups/pulldowns/abs
tuesday quads
thurs shoulders/hams/calves/abs
friday pullups/rows
sat bis/tris /abs

I also like to put more work into back as I needed to improve it!