There are several training splits you can do to cater to your daily routines and responsibilities. A rule of thumb many follow, even the pros, is to train each body part once per week. If you train with all-out intensity, which you should be, you're going to need plenty of rest in between.
Below are several training splits you can try from three day splits to five day splits. Calves and abs (nor cardio) are included; you can alternate calves and abs each workout or fit them in once or twice a week each. For cardio, do as needed per your own fitness or fat loss goals. You can find cardio plans here Cardio Plans.
Below are several training splits you can try from three day splits to five day splits. Calves and abs (nor cardio) are included; you can alternate calves and abs each workout or fit them in once or twice a week each. For cardio, do as needed per your own fitness or fat loss goals. You can find cardio plans here Cardio Plans.
Training Splits
| 4-Day Training Split 1 |
| Day 1: Chest and Biceps |
| Day 2: Legs |
|
Day 3: Rest |
|
Day 4: Back and Triceps |
|
Day 5: Shoulders and Traps |
|
Day 6: Rest |
|
Day 7: Rest |
4-Day Training Splits
| 4-Day Training Split 2 |
| Day 1: Back and Biceps |
| Day 2: Chest and Triceps |
|
Day 3: Rest |
|
Day 4: Shoulders and Traps |
|
Day 5: Legs |
|
Day 6: Rest |
|
Day 7: Rest |
| 4-Day Training Split 3 |
| Day 1: Legs |
| Day 2: Chest and Biceps |
|
Day 3: Rest |
|
Day 4: Shoulders and Triceps |
|
Day 5: Back and Traps |
|
Day 6: Rest |
|
Day 7: Rest |
4-day training splits are meant to give you that extra day of rest in the middle of the week. If you're training 5 days or more per week and have hit a plateau, you may want to try a 4-day split as your body may need that extra day of recovery. The concept here is 2 on, 1 off, 2 on, 2 off. You can mix this up any way you want but the key here is 4 training days with 3 rest days.
5-Day Training Splits
5-day training splits allow you to concentrate on one body part each training day. However, you could also couple body parts as you would do with a 4-day split and on the 5th day work on any lagging body parts. Both scenarios are listed below.
| 5-Day Training Split 1 |
| Day 1: Chest |
| Day 2: Back |
|
Day 3: Legs |
|
Day 4: Shoulders |
|
Day 5: Arms |
|
Day 6: Rest |
|
Day 7: Rest |
| 5-Day Training Split 2 |
| Day 1: Chest and Biceps |
| Day 2: Legs |
|
Day 3: Back and Triceps |
|
Day 4: Shoulders and Traps |
|
Day 5: Lagging Body Parts |
|
Day 6: Rest |
|
Day 7: Rest |
There are two common reasons why people do 3-day training splits; if they're doing more powerlifting type workouts to where their entire body requires more rest or if they three days is all they can fit in due to time constraints. Either way you can get in some solid workouts if you go all-out these three days.
For these 3-day training splits we'll focus on a push, pull, then legs concept. Since you're only doing three days per week it's best to take at least one day of rest between workouts as you'll be doing more volume per workout.
For these 3-day training splits we'll focus on a push, pull, then legs concept. Since you're only doing three days per week it's best to take at least one day of rest between workouts as you'll be doing more volume per workout.
3-Day Training Splits
| 3-Day Training Split |
| Day 1: Chest, Shoulders, Triceps |
| Day 2: Rest |
|
Day 3: Legs |
|
Day 4: Back, Traps, Biceps |
|
Day 5: Legs |
|
Day 6: Rest |
|
Day 7: Rest |
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