Wednesday: Back & Biceps + Hamstrings & Abs.Monday: Chest, Shoulders & Triceps + Quads & Calves.Just click here and tell me where to send it. Weight Training Frequency: Each muscle group/body part is trained once every 5th day, making this a moderate frequency split.īest Suited For: Intermediate or advanced trainees whose primary goal is “looks” related (building muscle, getting “toned,” etc.) AND who also have a very flexible schedule.Īdditional Details: I discuss this split in detail right here : Push/Pull/Legs Splitįree Workout: You can now download the entire push/pull/legs workout template that I personally use whenever designing this routine for myself or others. This could be a big problem for many people from a scheduling standpoint. This means the days you work out on will change from week to week unlike the previous schedules shown where the workout days always remain fixed and constant. Weekly Schedule: It’s either 4 or 5 total weight training workouts per week (it changes from week to week) done with a 2 on/1 off/1 on/1 off format that repeats every 6th day. The only difference is that this version is more ideal for people who can only train 3 days per week (or would just prefer to) as well as people who prefer the slightly reduced frequency.Īdditional Details: I discuss this split in detail right here: 3 Day Upper and Lower Body Split The Rotating Push/Pull/Legs Split This is just a slightly less frequent 3 day version of the 4 day upper/lower split mentioned earlier, so it’s still best suited for the same people. Specifically, intermediate or advanced trainees with virtually any goal (building muscle, getting “toned,” increasing strength, improving performance, etc.). Weight Training Frequency: Each muscle group/body part is trained to some degree once every 4th or 5th day, making this a moderate frequency split.īest Suited For: Most of the population, most of the time. The workouts alternate between upper and lower body so that you do Upper, Lower, Upper one week, and then Lower, Upper, Lower the next. Weekly Schedule: It’s 3 total weight training workouts per week done in an every-other-day format with 2 consecutive days off at the end. Sound good? Here we go… The 3 Day Full Body Split You can then pick the one that seems best for you. So, I figure the best thing to do now is go through those few and list what I (and many others) consider to be the best weekly weight training schedules and splits for various goals and experience levels. Once those 3 factors are taken into account (and the crappier choices have been eliminated), we’re only left with a few to choose from.
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