Arm, back, leg, chest, shoulder day?

I usually do arms, chest, and shoulders on one day, and legs and back the next day, and just rotate every other day, 6 days a week.

But I wouldn't recommend doing all body parts the same day.

 

You can easily train full body 3 times a week. For example pick one from each movement each day.

Horizontal push - bench, pushups, db press, inclin bench
Horizontal pull - db row, barbell rows, t bar rows
Vertical push - push press, over head press, dips
Vertical pull - pullups, chin-ups, close grip chins
Hip dominant - romainian deadlift, deadlift, sumo deadlift
Quad dominant - squats, front squats, hack squats

Body part splits are not a good idea for an athlete.

If your goal is hypertrophy hit all muscles as often as possible without burning out your CNS, which could be 5 days a week with smart programing. Strength is a different matter.

 

Why not?

 

It all depends on your training volume and intensity.

For instance, if you're going for 1RM at deadlifts, it's counter-productive to do the same with rows within the same training session.

But if you're doing moderate loads, with moderate volume, doing them all the same day is sustainable.

Also, if you're doing a bodybuilding type workout, that in itself is counter-productive in athletic terms.

 

@virus Why are body part splits not a good idea for an athlete? From what I've gathered through my years of weightlifting, body part splits seem like the best idea, as the above poster said, if you're going heavy. I'm assuming you're lifting heavy OP, otherwise, you're doing it all wrong.

I may not know a whole lot about the actual boxing aspect of boxing, but lifting weights is my specialty. I lift weights for a living.

 

What job do you do?

I'm surprised a specialist in weightlifting thinks body part splits are a good idea for an athlete. You talking chest one day, back the next then arms etc or upper lower split? Which would be a different matter.

 

I lift weights and I'm sponsored (not any big companies, so don't think I'm some steroid-using bodybuilder-type guy, cause I'm not). And I'm not really a specialist, I just lift heavy weights. But I make my money off of weightlifting competitions (not a lot, but at least I'm doing something I love).

But when I'm saying split, I'm talking about upper/lower.

 

Lucky *******. So you're a powerlifter or strongman? What are your lift numbers?

I agree with you on that then. I was half expecting you to say monday is universal chest day, tuesday is back, wednesday is legs etc etc. Happens a bit on this forum. Then of course you get the local idiot "I increase my strength with 1kg dumbbells or by lifting an orange over my head" guy.

 

^^

 

:rofl

 

You want to learn the Philly Shell? You sound like a big, powerful guy. Why someone like you would want to be defensive in boxing I don't know. With your numbers you could be the next Tyson.

 

Yeah, but I actually lean more towards quickness. Although my knee surgery have definitely put a hamper on my strength and speed, I've always been a speed guy. Mostly agility, but I constantly work on my footwork, and I want to be in the best conditioning possible. I am pretty big (not buff...you could probably never even tell I lift heavy weights), so you'd think I'd fight with power, but I think speed is much more important. And I dunno why I like defense, I just do. Don't get me wrong, I want to beat the **** out of whoever I go against, but everything starts with defense, in EVERY sport. Boxing, wrestling, MMA, football, basketball, baseball, etc. I haven't actually started boxing yet, but I want to be the best defensive fighter that has ever lived, and I won't stop until I am. Unrealistic? Yes. But will it motivate me to push myself as much as humanly possible? Yes, and that's why I do it.

I definitely see where you're getting at, a big guy that's strong should be a power puncher, I just believe defensive is the best offense (as cliche as that is, I think it's true).

 

i thought offense was the best defense.

 

LOL, I dunno, maybe I got the saying mixed up, but I still believe defensive should always come first. Being a beast won't do you any good if you have a glass chin and don't protect it.