A workout split is basically what you train or which training you do on a day of the week. For instance in case you train your legs on Monday, back on Wednesday and chest on Friday, that might be an example of a training split. In the never-ending pursuit to enhance our training results, athletes, fitness enthusiasts and bodybuilders have attempted a number of different training splits - good quality, others terrible. Here are some of the best splits I use for athletic training, weight-loss and rehabilitation that you are a lot more than welcome to take or adapt for your own purposes.
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Before I go further, there a few elementary rules I have that you should know before designing a training split.
The first is that simple things work best so don’t make it anymore complicated than you need to.
The second (and this one relates especially to athletes) is that you should always train speed before strength and strength before endurance throughout the week.
The third is that the chest can usually handle more load compared to legs because the muscle groups aren’t as large and definately will recover quicker. This means you can train them more often with your training split.
The fourth rule is always that I do not to regularly pair two big compound movements in a single session e.g. a bench press with a pull up. By avoiding this, it allows the trainee to concentrate more on the dominant exercise inside session. NB: Check out Bodybuiliding Split #1 to see how I have done this.
Your fifth is that you want to train antagonistic groups of muscles in your sessions 60-80% of the time e.g. should you train the biceps, additionally you train the triceps or maybe if you train the quads, in addition, you train the hamstrings in the same session. By accomplishing this, you get more overall work carried out in the session and you will get stronger much faster due to a neat nervous system function called reciprocal inhibition. However you can’t do that all the time especially if you start using the Olympic lifts and you will see how I have slightly modified the splits in Bodybuilder Split #2 and Weight loss #3 to reflect this.
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The sixth is that you should design your split around a 7 day cycle because this is what most people will naturally be capable of fit their schedule to the easiest. I am not a big fan of shorter training splits (e.g. Five days) because most people (even elite athletes that do not have to work) are simply preprogrammed to be working on 7 day cycles.
Unlike training the splits, training splits help you organize your training
So check out these possible training splits for several scenarios that again you might be more than welcome to take and conform to your own training:
Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)
Monday AM: Speed
Monday PM: Lower Body Weights
Tuesday AM: Chest muscles Weights
Tuesday PM: Interval Training/Strongman Training
Wednesday: Off
Thursday AM: Speed
Thursday PM: Lower Body Weights
Friday AM: Chest muscles Weights
Friday PM: Interval Training/Strongman Training
Saturday: Aerobic Training
Sunday: Off
Football (AFL, League, Union, Soccer) Off-season #2 (Can only train once daily)
Monday: Speed
Tuesday: Chest & Biceps
Wednesday: Legs
Thursday: Interval training workouts
Friday: Back &Triceps
Saturday: Aerobic Training
Sunday: Off
Bodybuilding #1
Monday: Chest & Biceps
Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)
Wednesday: Shoulders & Calves
Thursday: Back & Triceps
Friday: Hip Extensors (e.g. deadlift) & Abs
Saturday: Disadvantages (e.g. the body part the trainee feels allows them to done the most)
Sunday: Off
Bodybuilding #2
Monday: Chest & Shoulders
Tuesday: Quads
Wednesday: Back & Calves
Thursday: Hamstrings & Abs
Friday: Arms
Saturday: Flaws (e.g. the body part the trainee feels lets them done the most)
Sunday: Off
Bodybuilding #3 (Can only train 4x week)
Monday: Chest & Hamstrings
Tuesday: Off
Wednesday: Back & Shoulders
Thursday: Quads & Calves
Friday: Off
Saturday: Arms, Forearms & Abs
Sunday: Off
Weight loss #1
Monday: Upper
Tuesday: Lower
Wednesday: Off
Thursday: Upper
Friday: Lower
Saturday: Interval/Aerobic Training
Sunday: Off
Weight loss #2 (Can only train 3x week)
Week 1
Monday: Chest
Tuesday: Off
Wednesday: Lower body
Thursday: Off
Friday: Chest
Saturday: Off
Sunday: Off
Week 2
Monday: Lower body
Tuesday: Off
Wednesday: Chest muscles
Thursday: Off
Friday: Lower body
Saturday: Off
Sunday: Off
Fat Loss #3
Monday: Quads, Back & Biceps
Tuesday: Hamstrings, Chest & Triceps
Wednesday: Off
Thursday: Quads, Back & Biceps
Friday: Hamstrings, Chest & Triceps
Saturday: Interval/Aerobic Training
Sunday: Off
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