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 |
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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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