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Training splits can be a mystery. With so many available
options and possibilities, it's easy to be confused about which splits are
effective, and which are poorly structured. If you've ever wondered just why
and how training splits are designed, and just what some of the best training
split options are, you've come to the right place. So grab a protein shake, sit
down and start reading.Before we dig in, I want to explain a few simple rules. These rules will help you to understand the reasoning behind many popular workouts on Muscle & Strength. Keep in mind that rules are meant to be bent, and in some cases broken.
Some individuals recover more quickly than others or have learned from experience that they can break a few of the rules and make great progress. For this reason, some of the splits you see used by experienced natural bodybuilders might break the rules.
In general, it's best to stay within the boundaries of the routines presented in this reference guide. Many trainees mistakenly believe that adding volume or additional workouts is the secret key to rapid growth.
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This is far from true. Muscle building isn't simply add more sets, make greater gains. There are more factors involved with progress than the number of sets you perform.
Trust in the process. Believe in the conventional wisdom used by the muscle building community. The workout splits in this reference guide are effective choices. Use them, learn your body in the process, evolve your training, and smash your goals!
Quick jump to the sub-sections on this page:
Training Split Rules
A Look At Weekly Training Volume
Sets Per Body Part
2 Day Muscle Building Splits
3 Day Muscle Building Splits
4 Day Muscle Building Splits
5 Day Muscle Building Splits
Notes
Training Split Rules
Chest and Triceps: Don't train chest the day after triceps,
or vice versa. The triceps are heavily involved with pressing movements used to
hit the chest. If you work triceps the day before chest, your triceps will be
fatigued and could limit your chest workout productivity. If you work chest the
day before triceps, your triceps will be fatigued and will receive a pounding
two days in a row.
Back and Biceps: Don't train back the day after biceps. The
biceps are heavily involved with pulling/rowing movements used to blast the
back. If you work biceps the day before back, your biceps will be fatigued and
could limit your back workout productivity.
Squats and Deadlifts: Don't train squats and deadlifts on
back to back days. Both squats and deadlifts utilize many of the same muscle
groups. These lifts are considered posterior chain movements, meaning they both
target the lower back, spinae erectors, glutes, hamstrings, etc. It's best to
have a few rest days in between these lifts.
Traps: Don't obsess about direct trap work. The traps are
worked hard when deadlifting, and also during overhead pressing and other
shoulder exercises such as laterals. Do not assume that you need an excessive
amount of direct traps work to build big traps. In fact, if you are deadlifting
and using a form of the military press, you may not need much direct trap work
at all.
Forearms: Don't obsess about direct forearm work. As with
traps, the forearms are worked hard by numerous other lifts. The mere act of
gripping barbells and dumbbells day in and day out is often enough to stimulate
quality forearm growth. Do not assume you need an excessive amount of direct
forearm stimulation.
Rear Delts: Don't overwork the rear delts. The rear delts
are hit hard on back day, and during some shoulder exercises for front and side
delts. If you look at the rowing/pulling motion of most back exercises, you
will notice that they are in the same family tree as rear laterals (bent over
reverse flys). Some rear delt work is good, but you do not need an abundance of
rear delt exercises to have great looking rear delts.
Front Delts: Don't overwork the front delts. The front delts
are aggressively hammered when using pressing motions for chest and shoulders.
These pressing movements should be the core of your front delt work. While it
is a good idea to add in an additional isolation exercise (such as front
raises) for your front delts, you do not need an abundance of front delt
exercises to have great looking front delts.
Abs: Incorporate some form of a heavy ab exercise. Far too
often the abs are worked the same way day in and day out, with no added
resistance. Make sure you incorporate some form of progressive resistance into
your ab routine to help build a thick, amazing looking six-pack. These exercise
include, but are not limited to: weighted sit-ups, crunches and leg lifts, and
cable crunches.
Arm Work: Stop obsessing about direct arm work. Working your
arms hard each week is good.