Split Routine, Split Routines

When you become more advanced in your weight training, it makes a lot of sense to split your workouts into specific body parts on each day.

This is also known as a split routine. When the volume of exercises and sets becomes too great, you need to give specific attention to one body part per workout.

If you're new to weight training, don't bother trying to doing split routines that are meant for advanced trainers. Split routines are only necessary for those that need to crank up the intensity to the next level.

Example Split Routines By Day

Split Routine #1
day 1 - chest, hamstrings
day 2 - deltoids, triceps
day 3 - rest
day 4 - legs
day 5 - back and biceps
day 6 - rest
day 7 - rest

Split Routine #2
day 1 - chest
day 2 - legs, abs
day 3 - rest
day 4 - back
day 5 - biceps,triceps
day 6 - shoulders
day 7 - rest

Split routine #3
day 1 - chest, abs
day 2 - lower back, lats
day 3 - biceps, triceps
day 4 - off
day 5 - hamstrings, quads, calves
day 6 - shoulders, traps
day 7 - off


Split Routines By Type

Split Routine #1- Two days on, one day off
day 1 - workout
day 2 - workout
day 3 - off
day 4 - workout
day 5 - workout
day 6 - off
day 7 - repeat cycle from day one


Split Routine #2- Three days on, two days off
day 1 - workout
day 2 - workout
day 3 - workout
day 4 - off
day 5 - off
day 6 - repeat cycle from day one

Split Routine #3- Two days on, two days off
day 1 - workout
day 2 - workout
day 3 - off
day 4 - off
day 5 - repeat cycle from day one

Split Routine #4- Five days on, two days off
day 1 - workout
day 2 - workout
day 3 - workout
day 4 - workout
day 5 - workout
day 6 - off
day 7 - off
*** repeat cycle starting with day one


Whatever split routine you choose, make sure you are physically and mentally prepared to stick with it. Don't get all jacked up to workout 5 days in a row and then quit your split routine after three weeks.