I’ve experimented with a lot of splits over the, ahem, decades. I’ve always gone back to just about three that have given me the greatest results. Plus, as a forty-something I have to pay a little more attention to recovery.
Currently, I’m back on an old, reliable standby. I call it my golden era split since many bodybuilders from the 70’s used it. It’s not a “bro split” or anything, but it does split things up just enough for recovery and engagement.
Okay, enough talk. Here you go.
Day 1: Chest, back
Day 2: Shoulders, triceps, biceps
Day 3: Calves, quads, hams
That’s it. Pretty simple. I’m able to train everything over three days and when life gets in the way and I miss a few days it’s easy to make up the time.
I’ll do either three days in a row and then take a day off or train five days per week and just rotate the workouts whichever days they may fall.
What’s your favorite split?
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