What are split routines

Posted by Ben Simpkins on February 15, 2017

This is only going to be a little quick post on another way to change your training up, we have already looked at supersets and dropsets. Today we are looking at splits, a great way to know what you are going to be doing on each day

Split routines can be a fantastic way to really push your exercise routine forward and gain some big results on your fitness journey. They allow you to work either a pairing of muscles or a section of the body in each session so that you can really hone in and focus on working that muscle group.

There are 3 main types of splits aside from the full body workout that get used and they are below

Push + Pull – The name explains what the goal is here, if the exercise requires you to push the weight for the muscles to contract (shoulders, chest, triceps and quads) then that goes into your routine on one day and if it requires you to pull (hamstrings, back, biceps) it then that is your next workout. You would usually look at doing each session once or twice a week.

Upper + Lower – A very popular way to split a workout routine, again looking to do 1-2 times a week on each session, one session is dedicated to all things upper body (chest, shoulders, back, bicep & triceps) and the other session is dedicated to lower ( quads, hamstrings, glutes, calfs). The lower body session is usually mixed in with abdominal work and core strengthening.

Body Part, 4 or 5 day splits – Mainly used by those who are a little more advanced in their training but don’t get put off by that! Each workout solely focuses on one or two muscle groups per workout, you would look at doing a minimum of 5 exercises on that one body part in each session. Popular combinations are chest & triceps, back & biceps, legs, biceps & abs, shoulders and triceps. Weak body parts usually get 2 sessions a week but you will cover one of those 4 at least once a week


Mon – Legs + Biceps (GET IT OUT THE WAY)
Tues – Chest +Triceps
Weds – Rest
Thurs – Back + Biceps
Fri – Shoulders + Triceps
Sat – Rest/Cardio
Sun – Rest

Rules to follow

Focus on your weaknesses, genetically you will have more muscle fibres in one part of your body than someone else, so find what muscles you need to develop more and put the focus on them.

Work the major muscles first, if you are doing a back and bicep day, train your back as much as possible first so the biceps don’t tire and reduce the load you can put into your back training. The smaller muscles support the bigger ones, so when they can’t do any more work, neither can you.

Rest, You need to take the time out to allow your body to recover and grow. You reach your peak level of growth hormone while in a deep sleep, so dedicate time to recover properly.

Don’t over train, If you are doing them right, you should only be able to train for 45-60 minutes, there won’t be a need to do 90-120 minutes per workout.

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