Basic rules of split training with sample programs


Split Training

Split training is used for detailed study of a limited muscle group and is recommended for professional athletes with at least 1 year training experience. You will learn how the split training program should look like in this article.

Split Training

What is split training

split training The term “split training” is derived from the English word “split” – to split, split into parts. Split is a method of dividing the training program into parts, each of which is performed on a strictly allocated separate day.

Take an example from professionals, share your workload by day. High-intensity training for the whole body, subject to good exercises, can give some positive results, but split-training will allow you to get more at a lower cost. You will need to spend less time in the hall to see the result.

How to build a split workout

Here are some key tips to keep in mind when switching to split training.

Identify your weaknesses

Depending on the genetics and body structure, you may have massive quadriceps, but small pectoral muscles. In this case, you need to start a weekly split workout with your chest. In other words, if your program starts on Monday, do the first workout for the pectoral muscles and end the week with a leg workout. Train weak parts of the body first, and strong parts last. This will direct more energy and concentration to work with lagging parts of the body.

Work from bigger to smaller

The largest muscles are in the back, legs and chest. If you choose split training, work on these parts of the body first. Next, move on to smaller muscle groups: shoulders, biceps and triceps. They function as supporting muscles for basic lifts such as bench press, squat, barbell bench press.

Options for split training programs

Split training may vary in structure. There are methods of “push-pull”, “upper-lower” or separation of muscle groups. In the first case, you divide your weekly program into exercises that require you to “pull” and exercises in which you “push”. Train your upper and lower body on different days. Whatever method you choose, stick to it for at least 8 weeks.

Top / bottom split for beginners

  • Quick barbell squats – 4 sets of 6 reps
  • Bends forward with a barbell on the shoulders “Good morning” -3 sets of 8 reps
  • Jump lunges – 3 sets of 10 reps