Split Routines

A “split routine” is just a fancy way of saying that you are breaking up your total bodyworkout into smaller body part specific workouts. Regardless of your goals, it is necessary totrain each muscle group at least twice a week. The simplest way to do this, is to perform a totalbody workout at least twice a week. Unfortunately, this means that your workout could takemany hours each time. This has a serious impact on the effectiveness of your workout. It isdifficult to exercise each muscle group effectively and to maintain a good focus for such a longperiod of time. As a result, split routines were invented.

Training by following a split routine means each workout is shorter, but you need tospend more days going to the fitness centre. This is because you are taking a full body workoutand breaking it down into specific body parts. Split routines are great for people who have thetime to spend several days at the gym and for people with short attention spans. Brief, focussedworkouts help you stay motivated. As well, if you go to the fitness centre knowing you onlyhave a few muscle groups to work instead of your full body, you are more likely to give thosemuscle groups an all out effort. In general, the advantages of a split routine are spending lesstime each day and getting a more focussed and effective workout.

When designing a split routine, there are two basic rules:1. Work each muscle group at least twice a week2. Allow each muscle group adequate rest

Muscle groups to avoid on back to back days: • Chest and Triceps• Back and Biceps• Glutes and Thighs

Upper Body/Lower Body SplitThe upper body/lower body split is one of the simplest split routines to follow. It is an

excellent split for beginners to try and for the most part common sense. Abdominal muscles areusually worked with the lower body, but this isn’t a strict rule. Abdominal muscles need rest justlike any other muscle group so it’s important to give them a break. In general, repeating a cycleof two days on and one day off as a three day cycle will meet the above rules for split routines.

Push/Pull Split RoutineThis type of split separates the muscles of your upper body into the muscles used for

pushing (Chest and Triceps) and the muscles used for pulling (Back and Biceps). Lower bodyand abdominal muscles can be done on either day or as a third workout day. However, oneproblem does exist. Where do shoulders fit in? If legs are used as a third workout day, shoulderscan join this day. Some people like to train shoulders right after chest, and others right afterback. Where shoulders fit in is a matter of personal preference. Wherever they fit, make sureyou choose exercises that still give adequate rest to the muscle groups that need it. For example,performing shoulder press involves the upper chest and triceps. If shoulder press is performedduring the back and biceps day (when the chest and triceps should be resting) danger ofovertraining is possible. To avoid overtraining proper rest days must be scheduled into yourworkout and a strict schedule must be maintained. The push/pull workout is popular amongexperienced weight trainers who want an intense workout on their muscle groups.

RM 12–FM: Split Routines for Resistance Training

The following page provides examples of routines to be considered when developing a resistance training routine:

Two-Day Split Routine

Three-Day Split Routine

Four-Day Split Routine

Also provided is an example of a Total Body Resistance Routine in two-day, three-day, and four-day formats. Be sure to include at least one to two days of rest to allow for recovery.

To determine the appropriate number of sets and repetitions for resistance training, refer to the following table.

Defining Participant Experience

Participant Stage of Change Resistance Training Recommendations

Muscular Endurance and Strength Training

Beginner Little or no previous experience

Pre-contemplation Contemplation Preparation/

Decision

1 exercise per body part 1 set per body part

Endurance training for first six weeks

Intermediate Limited experience but active within last three months

Action 1 or 2 exercises per body part 1 or 2 sets per body part (As one becomes more experienced with resistance training, one will need to increase the sets and exercises to create overload and to challenge the body.)

Endurance and strength training

Advanced Prior experience and active for last six months

Maintenance 1 to 3 exercises per body part 1 to 3 sets per body part (As one becomes more experienced with resistance training, one will need to increase the sets and exercises to create overload and to challenge the body.)

Endurance and strength training

Continued

RM 12–FM: Split Routines for Resistance Training (Continued)

Two-Day Split Routine

Day 1 Legs Back Biceps

Day 2 Chest Triceps Shoulder Core Ideal for Beginner, Intermediate, and/or Advanced

Day 3 Rest or go back to Day 1 and repeat.

Three-Day Split Routine Day 1 Chest Triceps Shoulders

Day 2 Back Biceps Core

Day 3 Quads Hamstrings Calves

For Intermediate or Advanced

Day 4 Rest or go back to Day 1 and repeat.

Four-Day Split Routine Day 1 Chest Triceps Core

Day 2 Quads Hamstrings

Day 3 Back Biceps

Day 4 Shoulders Core

For Intermediate or Advanced

Day 5 Rest or go back to Day 1 and repeat.

Total Body Resistance Routine Day 1 Day 3 Day 5 Day 7 Day 1 (Rest) Day 2 Day 4 Day 6 Day 7 (Rest) Day 1 Repeat

Order of Exercises Chest Back Triceps Biceps Shoulders Legs Core

Day 1 Day 3 Day 5 Repeat

Order of Exercises Chest Back Triceps Biceps Shoulders Legs Core

Ideal for Beginner, Intermediate, or Advanced

Day 1 Day 5 Repeat

Order of Exercises Chest Back Triceps Biceps Shoulders Legs Core