Hey all!

So for the better part of my training I have always stuck to the "train 1 musclegroup a day" kind of routine, however things are getting stale, and my workouts are always around 1 hour of high volume.
I really wanna find a new training split so i can increase the frequency of training certain muscle groups I feel are lagging, such as my shoulders and back. Ive heard a lot of guys doing push/pull workouts and other sort of splits, but does anyone have any suggestions on how to set a routine such as this up?
I usually train around 5 times a week and time is no problem for me if that helps!

I am actually developing a new NEW training style called BERSERKER TRAINING!!! Its a 4 day split that will give you ample time to hit lagging bodyparts.

Basically you are going to combine large muscle groups with small ones.

So pick 1 muscle from group 1 and combine it with a muscle from group two in order to make your splits

Group 1

1. Chest
2. Back
3. Quads/Glutes
4. Hamstrings

Group 2

1. Triceps
2. Biceps
3. Shoulders
4. Traps

Pick 3 exercises per bodypart and superset Group 1 with Group 2 for 3 sets of 10 reps with 1 burn set per set.

sooooo like this

Day 1

Chest and SHoulders

Superset 1: 10 reps/3 sets

1. Dumbbell Bench Press
2. Dumbbell Lateral Raise

Complete 10 reps of the dumbbell bench press, drop the weight and do 10 more reps... no rest.. go to dumbbell lateral raise.. perform 10 reps, drop the weight.. 10 more reps...

Repeat 2 more times..

move onto next superset

Then once done move on to PART 2 of the workout and do the same thing and combine Group 3 with Group 4. If you do a bodywieght movement, instead of a burnset.. boost the reps to 20 - 30 reps per set.

Group 3

1. Upper Abs
2. Lower Abs
3. Calves

Group 4

1. Obliques
2. Transverse Abdominis
3. Forearms

Like I said, I am still building this program out as there is more too it... but it should take about 90 minutes to complete the entire routine no matter what combinations you pick.

FUN!

Calum,

I do push/pull 4 days a week:

Mon/Thu = Push

Tue/Fri = Pull

Push is quads, chest, calves, triceps

Pull is back, hams, shoulders, biceps

Abs are trained every workout.

I recently changed up the groupings where I now do quads, shoulders, and arms together and chest,back, hams, and calves together. Each muscle group is hit twice per week and abs are hit 4 times per week. The remaining 3 days are rest days.

John

I was very much the same way. For 20 years all I did was body part splits hitting each muscle once per week. For the past 5 years I've been incorporating a variety of training splits into my yearly plan... and it's the best thing I've ever done. I find that each split with various frequencies can really feed off each other.

Right now I'm doing a 4 day body part split routine (hitting each muscle group once every 5 days) that looks like this;

Monday: Chest & Triceps

Tuesday: Legs

Wednesday: Shoulders (plus touch up work for my chest. light pump work)

Thursday: Back & Biceps

Friday: Off

Saturday: Repeat split

My body is responding really well to this, especially after coming off a high frequency training plan where I was hitting every muscle 5 days per week.

Monday: Full Body high rep sets, typically utilizing a protocol such as Myo-reps. 60 total reps per body part.
Tuesday: Full Body 4 sets of 3-5 reps for each body part.
Wednesday: Full Body 6 sets of 10-12 reps for each body part.
Thursday: Off
Friday: Full Body 6 sets of 6-8 reps for each body part.
Saturday: Full Body 6 sets of 8-10 reps for each body part.
Sunday: Off

I really enjoy this split...

Monday: Upper - strength focused

Tuesday: Lower - strength focused

Wedneday: Off

Thursday: Push - hypertrophy

Friday: Pull - hypertrophy

Saturday: Legs -hypertrophy

I also enjoy...

Monday: Push - strenght focus

Tuesday: Pull - strength focus

Wednesday: Legs - strength focus

Thursday: Off

Friday: Push - hypertrophy

Saturday: Pull - hypertrophy

Sunday: Legs - hypertrophy

I also perform...

Monday: Upper - light weight high reps

Tuesday: Lower -light weight high reps

Wednesday: Upper - heavy weight low reps

Thursday: Lower - heavy weight low reps

Friday: Upper - moderate weight

Saturday: Lower - moderate weight

All splits have their pros and cons. By incorporating a variety of them into your yearly plan you maximize the benefits from each of them.

If you just want to hit your lagging bodyparts more frequently you could do something like this...

Day 1: Chest, Triceps, Shoulders
Day 2: Legs (including deadlifts) and some light pump work for your back
Day 3: Shoulders with some extra focus on rear delts
Day 4: Back and biceps
Day 5: Off
Day 6: repeat cycle

Thanks guys, ill mix it up and give it a shot!

How long on average are each one of these workouts? Like usually my workouts last 45-65 minutes as i dont wanna stay too long, even if i still wanna. Would like a 90 minute workout be too much if it wa eg back/biceps?