Hello. I was just wondering if this program is good or bad?
Monday: Chest and Biceps (stomach)

Tuesday: Shoulders and Triceps (stomach)
Wednesday:
Tuesday: Legday (stomach)
Friday: Back and chest (stomach)

And if not, what program would u recommend?

Hey man!
Seems like a good routine but it could get much better. When you say stomach I suppose you mean abdominals ( abs).

- Doing abs 4 times a week might be too much. Especially if you do them 2 days in a row. Maybe do them every 2 days or every 3 days. 

- Chest 2 times a week? Why? I imagine you are a beginner so there is no reason to double the chest volume. It will just lead to imbalances and possibly injuries. Furthermore, you will not be able to focus on your back on Friday, if you do chest at the same day.

What I suggest is hitting each muscle group once or twice per week. That means ALL muscles. You cant be hitting some muscles 1 a week and some others twice. I also imagine you want to have a perfect chest. Doing it twice a week might help but you have to do legs and back twice a week as well.

What I suggest is the classic push/pull/legs routine with abs every 2 days :

1st Day : Chest, Triceps and Shoulders ( front part)
2nd Day : Back, Biceps and Shoulders ( side and rear part)
3rd Day : Quads, Hams, Glutes, Calves
4th Day : Rest
5th Day : Repeat from start

I will write down one more program  and you can choose :

1st Day : Chest and Back 
2nd Day : Legs
3rd Day : Arms and Shoulders
4th Day : Rest
5th Day : Repeat from start


Personally, I would pick the first one but they are both effective. Both of them use high frequency. You hit your muscles 2 times every 8 days which is practically 2 times per week. You might need to take an extra rest day here and there if you are not recovering properly.

If you have any more questions, post them below :)

I agree with kostas on this one and I would suggest the push/pull/legs split. I would change one aspect though and when you do shoulders on your push day include the lateral head. The reason I say this is for one you don't need to do direct anterior deltoid work as your anterior delts will be destroyed during your chest pressing. This means you can add in more shoulder pressing and if your form is correct you can actually increase the stimulation of your middle delt. If you you are intense with your routines you should be able to fatigue your middle delt with 4 sets of lateral raises and 2 pressing movements. On your pull days I would suggest adding in posterior delt exercises.

I definitely agree with Kostas and Daniel. I have used both of the splits that Kostas recommended and have made great gains in size and strength with both. I would say my favorite one is:

Monday: Chest/back/abs.

Tuesday: Legs.

Wednesday: Shoulders/biceps/triceps.

Thursday: Chest/back.

Friday: Legs/abs.

Saturday: Shoulders/biceps/triceps.

Sunday: Rest.

Its also very important to make sure you are eating correctly when on this type of split. The body goes by the simple rule of demand and supply. You can't train like a beast and eat like a bird if you expect to gain mass. If you are going to train like a beast then you need to eat like one to.

Hey again

If i were to chose the first program you wrote. what exercises would you recommend? 

And with that program, when u say repeat from start at the 5th day. do u mean that on friday i should start from the beginning and do Chest, Triceps and Shoulders ( front part) that day and on saturday i should do Back, Biceps and Shoulders ( side and rear part), etc?

Hey man, interesting concept you are sharing there! Now that I think of it you might be right. On the other hand, you could possible toss the side delts on pull day because they will get fatigued from wide grip upright rows and face pulls/reverse cable flys.
Then again, OH pressing fatigues the side delt so much more! 

Yes that is what I mean. Unless of course your gym isnt open on sundays, in which case there is no problem at all. You just follow the push/pull/legs pattern. But again, I have to stress that if you workout 6 days a week, you will need at some point to take an extra rest day, because it might be too much for you. That of course depends on your intensity in the gym and your recovery time.

I will recommend the basic and most effective exercises for that program. 80% of them are compound lifts which is exactly what you should focus on.

Push day :   1) Incline Dumbell Bench Press  
                  2) Flat or Decline Barbell Bench Press
                  3) Seated Overhead Dumbell Press
                  4) Lateral Raises with Dumbells
                  5) Dips
                  6) Skullcrushers or Overhead Dumbell Extension

Pull day :    1) Overhand Pullups
                  2) T-bar Row or Underhand Grip Barbell Row
                  3) Neutral Grip Lat Pulldown
                  4) One-Arm Dumbell Row
                  5) Rope Face Pulls  ( for traps and rear delts )
                  6)  Dumbell or CAble reverse flys ( for rear delt isolation)

Leg day :     1) Front squats 
                   2) 45 Degree Leg Press
                   3) Reverse Lunges ( with barbell or dumbells)
                   4) Stiff-Legged Deadlift
                   5) Seated Hamstring Curl Machine
                   6) Seated Calf Raise Machine 
                   7) Standing CAlf Raise Machine
                  

If you gym doesnt have the equipment for some of those exercises, there are always alternatives :) 

Yeah, I just never did middle delts on pull day because I don't do upright rows becuase I really don't like them!. I honestly do think it would be more advantageous to do a variety of lateral raises following OH pressing movements during a push day to really fatigue the middle delts.

I think a lot of it comes down to how you train your shoulders and what exercises you use.

Hey man!, for me you should change your Tuesday schedule. Your Shoulder and Triceps are surely over workout when you do your MOnday rountine.

Moday : Chest and triceps

Tuesday : Legs

Wednesday: Rest day

Thursday: Shoulder and biceps

Friday: rest day

Saturday : repeat your favorite routine

There is no back anywhere here. Back must be a priority for a beginner and for anyone for that matter. 

AW.. sorry man! I forgot that one! ahahahha

Repost: 

This split doesn't really make sense mate. I like the way you have implemented rest days as I am a huge advocate of them but workout splits need to be smart so that you will get the most out of your time. Putting back and legs together is a bad idea as they are the two largest muscle groups in the body therefore need their own days. If you are going to do a split like this its best to also best to work used muscles together. For example back and biceps and chest and triceps. Also where you have said repeat your favourite routine I would say for a beginner start the routine again or if you are more advanced add in your lagging body part. For me I do 2 chest sessions a week as my chest is like a babies.

Thank you man! such a great advice. I don't know actually what's the right combination of body routines... Can you teach me or let say can you give me a programs like yours? 

Of course mate! That's what I'm here for. Here is an example push/pull/leg split that I posted on another thread:

Day 1: Push

• BB Bench press 3 sets 8 - 12 reps
• Incline DB press 3 sets 8 - 12 reps
• Cable flyes 4 sets 10 - 15 reps
• Standing Overhead (OH) press 3 sets 8 - 12 reps
• Standing lateral raise 4 sets 8 - 12 reps
• Skullcrushers 3 sets 8 - 12 reps

Day 2: Pull

• Deadlift 3 sets 6 - 8 reps
• Pull ups 4 sets AMRAP
• BB bent over row 3 sets 8 - 12 reps
• Face Pulls focusing on posterior deltoid activation so the movement is horizontal abduction finishing with external rotation of the shoulder 4 sets 8 - 12 reps
• DB shrugs 4 sets 10 - 15 reps
• Incline DB bicep curls focusing on supination 3 sets 8 - 12 reps

Day 3: Legs

• Stiff legged deadlift 3 sets 8 - 12 reps
• BB back squat 4 sets 8 - 12 reps
• Leg press 3 sets 10 - 15 reps
• Standing Calf raises 4 sets 8 - 12 reps
• Glute Ham raises 3 sets 10 - 15 reps
• Leg extensions 3 sets 8 - 12 reps

You will then repeat the cycle adding in a rest day where you feel is necessary.

All exercises are done with a strict 45 - 60s rest period inbetween sets. You must be working to fatigue during every set of every exercise.

My I currently using the typical bro-split which goes like this:

• Chest + triceps
• Legs
• Back + biceps
• Shoulders

I usually add in another chest session a week and about 3 ab routines after any of the workouts or on my rest day. I like the bro split because you can really focus on specific muscle groups and focus all your energy into them. However, I think this split should be used for the more advanced lifter.

Hope this helps.

I'm stunned mate with your programs! Are you trying to kill me?? AHHAHAHAHAH.. Anyway man, I'm going to try this set-up for 3 months I guess.. I'll inform you soon How about this kind of split sched mate: bad or good?

Monday: Chest + triceps

Tuesday: Legs + shoulder

Wednesday: rest day

Thursday: Back + biceps

Friday: rest day

Saturday: Chest + triceps

Sunday: rest day

Is this okay for a ectomorph type of body?

Surely mate it will be a big help.. THANK YOU!

Try my push/pull/legs split mate and see how you get on! It will be effective. I want you to go in the gym and be as intense as possible. That split is good but you need to include shoulders!! Give my split a go with all them exercises and I promise you will get results.