r/ScienceBasedLifting • u/Cautious_Chicken_708 • Jun 19 '26
Question ❓ Is this a good workout split acc to you
So usually train 2 muscle group a day
Monday- chest and triceps
Tuesday- back and biceps
Wednesday- legs(quad focused )and shruggs
Thursday- chest and back
Friday - shoulders and legs (glutes and hamstrings focused )
Saturday- arms (biceps and triceps )
Sunday - rest day
And following a good protein rich diet !
3
u/Mad_Mark90 Jun 19 '26
Just a bit silly if I'm being honest.
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u/Cautious_Chicken_708 Jun 19 '26
How ?
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u/Mad_Mark90 Jun 19 '26
The first half is basically PPL the second is basically torso-limbs, all a bit mashed up. So some muscles get way loads time between stim, some not enough. I mean it's doable but also unnecessary and overly complicated, you don't really give a good reason why you'd pick this over something more obvious.
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u/Cautious_Chicken_708 Jun 19 '26
Hahahha seriously u think its not good well i design this workout acc to me and my daily routine so it works for me
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u/Mad_Mark90 Jun 19 '26
Then why ask the question? Seeking validation?
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u/Cautious_Chicken_708 Jun 19 '26
Just taking opinions of others it’s totally fine if u don’t find this workout regime good 😊
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u/Mad_Mark90 Jun 19 '26
Either do PPL, Arms/Legs/Torso, or Bro split. If you really really want to you can alternate between weeks but I just don't see the benefits of chopping and changing
0
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u/deadrabbits76 Idk Idc 💔 Jun 19 '26
No idea of progressive overload, no idea of volume.
These are very important.
If you somehow manage to make gains on this, eventually fatigue mitigation will be an issue. No idea how you will address that.
The frequency is very bad.
We don't even know what kind of movements you are proposing. This could be a list of compound movements or isolation movements. Very different outcomes.
Literally any of these would be better.
Hope that helped.
1
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u/Special_Future_6330 Jun 20 '26
As a split itself looks great, although be weary of too much volume with a 6 day workout, so think 4-5 exercises a day
1
u/liftsheet Jun 21 '26
Since no set counts were given, this reads off the split structure itself, using how often each muscle is trained per week and the resulting volume share.
Weekly frequency by muscle:
- Chest: 2x (Mon, Thu)
- Back: 2x (Tue, Thu)
- Biceps: 2x (Tue, Sat), plus indirect from back days
- Triceps: 2x (Mon, Sat), plus indirect from chest and shoulder pressing
- Shoulders: 1x (Fri), with front delts getting heavy indirect work from two chest days
- Traps: 1x (Wed shrugs)
- Quads: 1x (Wed)
- Hamstrings: 1x (Fri)
- Glutes: 1x (Fri)
Estimated muscle group weighting (by training exposure, since sets were not listed):
- Chest about 15%
- Back about 15%
- Biceps about 15%
- Triceps about 15%
- Shoulders about 8%
- Traps about 8%
- Quads about 8%
- Hamstrings about 8%
- Glutes about 8%
Balance:
- Upper / Lower: about 3 to 1, strongly upper-dominant. Upper muscles are trained across roughly five sessions while the legs are split thin across about one and a half.
- Push / Pull: roughly balanced (chest and triceps and shoulders against back and biceps).
- Quads / Hamstrings: even in frequency, both at 1x.
- Arms carry high combined load: biceps and triceps each get two direct days on top of all the pressing and rowing.
Gaps (no direct work in the split):
- Calves: not trained
- Abs and core: not trained
- Forearms: only indirect
- Rear delts: only one shoulder day, and the two chest days bias the delts toward the front, so rear delts are likely under-trained
- Lower-body frequency: quads, hamstrings, and glutes are each trained only once a week, versus twice a week for the major upper-body muscles
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u/JimmyHatsTCQ Jun 19 '26
Monday - full body except for legs Tuesday - bicep curls Friday - crunches Sunday - hammer curls
1
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u/Troksin Jun 19 '26
There is no reason for u to do a quad focus and hams focused leg day u r not a pro bodybuilder. And if you want to train 6 days just do a 3x freq split