Can I Get A Little Help With My Workout Split Routine?

Hi everyone!

Glad to have found this forum. Looks awesome!

Here's my question:

I do a little MMA/Jiu-Jitsu 6 times a week.
And, for the next 6 months, I'll be arriving at the gym at about 18:30, since I'll be getting off from work at about 18:00.
This leaves my very little time for weightlifting...

I'm trying to set up a split workout schedule, and I'd really appreciate your thoughts.

Does the following make sense?


Day 1 - Back

Fourexercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

Day 2 - Chest

Four exercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

Day 3 - Shoulders

Four exercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

Day 4 - Bicep

Three exercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

Day 5 - Tricep

Three exercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.

Day 6 - Legs

Four exercises, doing four sets for each one.
Sets are 15, 12, 10 and 8 reps, increasing the weight volume each time.


Am I missing any major group muscle, or am I good with this split?

How long should I carry this out before I reassess?

I'm doing four exercises for bigger muscle groups, and three for smaller... Does this make sense?

By the way, I'm 5ft 9, I weight about 72 Kg at this point, and I'm probably somewhere around 15% to 20% in bodyfat.

Thanks for your help in advance guys!

I'm not a pro or anything but I usually try to combine a little more so I can do more than 1 day a week.

Welcome to Musclemecca!

For the routine, I'd say from experience, what worked better was when I've combined 2 or more muscle groups a day. For example instead of having a whole bicep day, or triceps day, I'd say you could have a chest & arms day, back day, delts, and legday.

Or you could try a push/pull/legs routine. You might like it since it is more challenging imo.

Here's an example on how it looks:

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: off
Wednesday: Pull (Back, Biceps)
Thursday: off
Friday: Legs (Quads, Hamstrings, Calves, Abs)
Saturday: off
Sunday: off

On the off or rest days you could do some cardio or something.

After taking a look at how you have mapped out workouts routines, and with my experience in the field, I could easily say that it looks very good to me. You found a way to measure up and distribute your drills to not have a chock up and give you difficulty in combining them all together through the week.