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Split Routine Weight Training

By : Mike Jesowshek

There are many advantages to split workout routines. Full-body training can work great for some, but split routines let you get more gain from less time in the gym. On average a person that uses a full-body routine would have to spend two full hours in the gym. With a split routine, you should spend 45 minutes to an hour in the gym. An advantage to a shorter period spent in the gym is higher intensity, more concentration on weight lifting, and more energy. Also, it is way more likely to over train while using a full-body routine than a split.

There are many different kinds of split routines but the most popular are the push/pull split and the upper/lower split. With the push/pull idea, you “split” your weekly routine into exercises that deal with pushing and pulling. With the upper/lower idea, you “split your weekly routine into exercises that deal with the upper body and lower body.

Now you know what splits are all about, your probably wondering how to get started and what to do to create a split routine. When creating a routine always do your weakest body parts first and then your strongest body parts later in the week. Bigger body parts should always be trained before the smaller body parts. The smaller muscles are used as support for basic lifts, so it is important that they are not tired when needed. Bigger body parts include chest, back, and legs.

Key to splits and any kind of workouts is keeping intensity levels high. The main part of training is to tear muscles down and then allows them to grow back bigger and stronger. If you are training to achieve maximum power be sure to keep the reps low. Sleep is also a key to training. The anabolic growth hormone reaches is peak levels in deep sleep, so it is very important to get as much sleep as possible. Many professional body builders sleep at least eight to ten hours a night!

Here are some example of a split workouts:


3 Day Split Workout

Mon – Back, Triceps, Traps

Tues – Day Off!

Wed – Legs

Thurs – Day Off!

Fri – Chest, Shoulders, Biceps

Weekend – Days Off!


Workout 4 Day Split

Mon – Quads, hams, calves, abs

Tues – Chest, back, triceps, shoulders, biceps

Wed – Day Off!

Thurs – Quads, hams, calves, abs

Fri – Chest, back, triceps, shoulders, biceps

Weekend - Days off!


5 Day Split Workout

Mon – Quads, Hamstrings, Calves

Tues – Back, Shoulders, Traps, Abs

Wed – Day Off!

Thurs – Chest, Abs

Fri – Biceps, Triceps, Forearms

Sat – Lagging Muscles, Abs

Sun – Day Off!

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