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Split Training

Split Training

Split training is splitting the training of individual muscle groups on different days.This systematic training programme can be combined with any other type of training.

Split Training: different forms

3 Day Split Training Routine

Day
Muscle Group
Monday
chest + triceps
Tuesday
Wednesday
legs + shoulders
Thursday
Friday
back + biceps
Saturday
Sunday

The 3 Day Split Training Routine involves one day training, one day break. Each muscle group is concentrated on once a week. The stomach and calf muscles can, by all means, be exercised two to three times a week. As a result the body has a lot of time for recovery and muscle growth.

4 Day Split Training Routine

Day
Muscle Group
Monday
chest + triceps + legs
Tuesday
shoulder+ back + biceps
Wednesday
Thursday
legs + chest + triceps
Friday
shoulder + back + biceps
Saturday
Sunday

The 4 Day Split Training Routine is done on two consecutive days followed by one to two rest days. The individual muscle groups are exercised twice a week.

5 Day Split Training Routine

Day
Muscle Group
Monday
chest + triceps + legs
Tuesday
shoulder + legs +biceps
Wednesday
Thursday
legs + chest + triceps
Friday
shoulder + back + biceps
Saturday
relatively weak muscles
Sunday

The 5 Day Split Training Routine is only suitable for advanced athletes with good recovery ability. The 5 Day Split Training is particularly ideal as it encourages the development of lagging muscle groups.

6 Day Split Training Routine

Day
Muscle Group
Monday
chest + triceps
Tuesday
back + biceps
Wednesday
legs + shoulders
Thursday
see Monday
Friday
see Tuesday
Saturday
see Wednesday
Sunday

The risk of overtraining is very high when doing the 6 Day Split Training Routine. The routine is very demanding on the body and its recovery system.

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Split Training: Advantages and Disadvantages

Advantages

  • Very intensive exercise programme for all the individual muscle groups.

Disadvantages

  • The training schedule is very time consuming.


Who is split-training suitable for?

For those who are advanced in weight training and for all ambitious individuals who want to build big, visible muscles.

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You Are Your Own Gym: The Bible of Bodyweight Exercises, Mark Lauren, Joshua Clark



Starting Strength, 3rd edition,
Mark Rippetoe



Men's Health: The Book of Muscle--The World's Most Complete Guide to Building Your Body
 



The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised

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