Tweet
The choices can seem endless when it comes to splitting up your workouts. Although no perfect split routine exists, an optimum split can be selected based upon factors like your time availability, genetics, exercise experience, and fitness goals. Therefore, how you split your routine boils down to preference as much as it does science. Some people get great results on a full-body training routine and others on a four-day split.
Upper/Lower Body Split
Frequency: four days per week
Workout time: approximately 45 minutes
Rest: 60-90 seconds between sets, 2-3 minutes between exercises
Training tempo: 2 counts for the concentric action, 3 counts for the eccentric action
The split below is perfect for advanced bodybuilders/athletes who have a good amount of knowledge of the basics in the gym and would like a good mass building routine. It takes place over a four-day time period, with rest days as follows:
Day 1: Workout
Day 2: Workout
Day 3: Rest
Day 4: Workout
Day 5: Workout
Day 6: Rest
Day 7: Rest
The routine does not need to be followed exactly for good results; it is simply a template that you can use to determine a good exercise program for you.
Prioritize your weak areas by putting them first in the workout order. For instance, if you have a weak chest, use Workout 1 to train it. Keep your reps in the 8-12 range to focus on hypertrophy. You should also perform 30 minutes of cardio 3 times per week at 60-70% of max. heart rate.
A split training program allows you to increase the intensity by adding 2-3 exercises per muscle group so you may work all 5 muscle groups per session. One of the most effective split training programs is called the push-pull routine. On one day you train all the muscle groups involved in the pushing motion such as your chest and your shoulders. The next time you train the muscles that require pulling such as the back and the triceps.
Diet For A Split Routine
Meal 1: Bowl of oatmeal with egg whites and a piece of fruit or yogurt
Meal 2: Protein shake
Meal 3: Chicken breast, vegetables and a jacket potato
Meal 4: Protein shake
Meal 5: Salad
Meal 6: Grilled steak, potato and a sugar free dessert
Meal 7: Protein shake
Meal 8: Boiled eggs
Meal 9: Protein shake
Here are some thoughts to keep you focused on getting the most out of your routine:
1. Stick with your strengths
2. Cut out the negative thoughts
3. Bodybuilding is not all about size, as you will discover when you climb the competitive ranks of natural bodybuilding
Upper/Lower Body Split
Frequency: four days per week
Workout time: approximately 45 minutes
Rest: 60-90 seconds between sets, 2-3 minutes between exercises
Training tempo: 2 counts for the concentric action, 3 counts for the eccentric action
The split below is perfect for advanced bodybuilders/athletes who have a good amount of knowledge of the basics in the gym and would like a good mass building routine. It takes place over a four-day time period, with rest days as follows:
Day 1: Workout
Day 2: Workout
Day 3: Rest
Day 4: Workout
Day 5: Workout
Day 6: Rest
Day 7: Rest
The routine does not need to be followed exactly for good results; it is simply a template that you can use to determine a good exercise program for you.
Prioritize your weak areas by putting them first in the workout order. For instance, if you have a weak chest, use Workout 1 to train it. Keep your reps in the 8-12 range to focus on hypertrophy. You should also perform 30 minutes of cardio 3 times per week at 60-70% of max. heart rate.
A split training program allows you to increase the intensity by adding 2-3 exercises per muscle group so you may work all 5 muscle groups per session. One of the most effective split training programs is called the push-pull routine. On one day you train all the muscle groups involved in the pushing motion such as your chest and your shoulders. The next time you train the muscles that require pulling such as the back and the triceps.
Diet For A Split Routine
Meal 1: Bowl of oatmeal with egg whites and a piece of fruit or yogurt
Meal 2: Protein shake
Meal 3: Chicken breast, vegetables and a jacket potato
Meal 4: Protein shake
Meal 5: Salad
Meal 6: Grilled steak, potato and a sugar free dessert
Meal 7: Protein shake
Meal 8: Boiled eggs
Meal 9: Protein shake
Here are some thoughts to keep you focused on getting the most out of your routine:
1. Stick with your strengths
2. Cut out the negative thoughts
3. Bodybuilding is not all about size, as you will discover when you climb the competitive ranks of natural bodybuilding