There is no split plan that works in all circumstances. Your goals, individual differences, intensity requirements, your schedule and more are crucial to the right split. Here are basic and proven splits presented, which you should judge taking into account your needs.
1. The split by body parts
These are typical "bodybuilder splits", which addresses all muscle groups in five or six training sessions per week. Advantages: With these splits you can vary more and use different exercises to stress the individual muscles. Such exercise programs are ideal for growing your muscles significantly. This is especially true for athletes who mostly train with full body style routines. A higher volume and higher metabolic stress lead to more hypertrophy than other splits. Be sure to build a good base before you get started. Disadvantage: It's difficult to do heavy multi-joint exercises when your muscles are still recovering from the last session. You need a good workout nutrition, enough sleep and regeneration, which can hardly guarantee a 6-day training. These forms of splits are very time consuming and impractical for busy people, because suspending a single training session can ruin the whole program. For beginners and recreational athletes, this form of training distribution is less suitable. Example: Monday: chest Tuesday: back Wednesday: shoulders Thursday: legs Friday: arms / stomach Saturday / Sunday: rest day
2. Split after upper and lower body
The division of the upper and lower body is a new development and suitable for those who are used to whole-body training splits, especially since such a training method allows more recovery and larger weights. An upper and lower body split is designed for four workouts per week. Advantages: This division provides a good total body workout and is useful for most people who want to gain in volume and strength. You can put in a higher training frequency and master the equipment even though you work with high weights. For muscle growth training, this split variant allows a more moderate frequency as well as the use of medium to high weights. The recovery times are shorter because you can rest your arms (and vice versa) while doing the lower body workout. Disadvantage: Often, the upper body is trained much more often than the lower body. Lower body workout is brutal. Twice a week can be too much for weaker people. Example: Monday: upper body (focus: chest (push) and strength) Tuesday: lower body (focus: squats and strength) Wednesday: rest day or active rest Tuesday: upper body (focus: back (pulling) and strength) Friday: lower body (focus on joints and strength) Force) Saturday / Sunday: closed days
3. Whole body workout split
Whole-body workout splits are maximally efficient. With them you train your body as a whole and not its individual parts. Advantages: Whole body routines are useful for those people who want to stimulate their entire body with little time. Thanks to a high frequency stimulation of the muscles with moderate training volume you can achieve with this training variant equal several goals (such as fat loss, strength building and hypertrophy). A full body workout is better for athletes and allows easier integration of exercise training. It minimizes the risk of messing up exercises and keeps you focused on the important things. Disadvantage: The low weights can not generate enough stress to provoke muscle growth. Some athletes will have their problems with a leg workout three days a week. Example: Monday: A. Power Cleans 5 × 3 B. Bench Press (Barbell) 3 × 6 C. Lunge Step 3 × 8-12 D1. Farmer Walks 3 × 30 seconds D2. Dips 3x 30 seconds (as much as you can) Tuesday: rest day Wednesday: A. Push Press 5 × 3 B. Deadlift 4 × 6 C. Pull-ups 3 × 8-12 D1. Forearm support 3 × 30 seconds D2. Biceps curl 3x 30 seconds (as much as you can) Thursday: rest day Friday: A. Barbell with barbell in the neck 5 × 3 B. Two-armed rowing standing with barbell 4 × 6 C. Dumbbell bench press 3 × 8-12 D1. Kettlebell Crosswalk 3 × 30 seconds D2. Pelvic lifting on the weight bench ("Hip Thrusts") 3 × 12 Saturday / Sunday: rest day or preparation
4. Push-pull split
These splits break with conventional training methods. Advantages: Push-pull splits are for average advanced strength athletes. They provide a cost effective way to train and enable flexible planning. Disadvantage: Push and pull exercises can only be separated from each other to a limited extent, as they always practice the other side as well. Such routines are also less suitable for beginners. Example: Day 1: Pull (legs (thighs), back, biceps, back) Day 2: Push (chest, shoulders, triceps, legs (quads), abdomen)
5. Intensive Extensive Split
A split after intensive and detailed units is based on the neural requirements of the training. For example, a day of explosive exercises is followed by a workout with heavy weights. The best way to train this split is three to four days a week. Advantages: These splits are an advanced programming strategy for athletes who want to take the next step. They are suitable for everyone and ideal for improving the movement abilities (eg acceleration) through strength training. With them you can achieve a solid basis for the development of higher achievements. Disadvantage: Intensive Extensive Splits are complicated to design and not ideal for athletes looking for muscle growth because exercise training is detrimental to recovery periods. Due to the neuronal requirements, the training sessions last longer on intense days. Example: Monday: Intensive (fast): Olympic weightlifting and push workouts Tuesday: Extensive (metabolic): Focus on pull exercises Wednesday: Day off Monday: Intensive (fast): Olympic weightlifting and push workouts Friday: Extensive (metabolic): Focus on Pull Exercises Saturday / Sunday: Active Recreation
6. Primary movement and opposite supersets
These splits are also known as "non-competitive supersets" or "agonists and antagonist supersets". Here, the opposite muscle groups work together. Advantages: Non-competitive supersets are good for building muscle and achieving a one-to-one balance of opposing body sides. Improved blood flow to opposing muscle groups can increase performance and metabolic stress, thereby promoting muscle growth. Non-competitive supersets are flexible and can be used in 3-6 days (depending on the age of the training). With super sets you can easily increase your training efficiency. Disadvantage: These splits make it difficult to integrate movement skills, which makes them difficult to use as a primary training method. For beginners, they are therefore not necessarily an option. Older athletes may experience regeneration issues. Example: Monday Chest / Back Tuesday: Legs / Shoulders Wednesday: Closed Thursday Chest / Back Friday: Biceps / Triceps Saturday / Sunday: Active rest or rest day
7. Primary and secondary muscle group
In these splits, the muscle groups are trained together, which are either primary or secondary claimed in their exercises. Advantages: They allow a flexible training frequency of 3-6 training days per week and are ideal for supersets. Disadvantage: For beginners, they are a bit too advanced, while older athletes may experience regeneration issues. Example: 5 workouts per week: Monday: Back / Biceps Tuesday: Chest / Triceps Wednesday: Legs / Shoulders Thursday: Back / Biceps Friday: Chest / Triceps Saturday / Sunday: Days off
8. Special splits for muscle growth
These special programs focus on improving a backward body part within a short timeframe. At least three days a week is a focus on the body part. One day is devoted to the maintenance of other body parts. Advantages: These specialization sets are a powerful start-up for stagnant or neglected muscle groups. Thanks to high weights and frequencies, there is a dramatic increase in muscle growth in the selected body part. They often come as an explosion and are therefore mainly intended for advanced lift. Disadvantage: Such specialized training methods neglect other parts of the body, possibly resulting in atrophy and a decrease in performance. Specialized programs are asymmetric, making other fitness parameters more difficult to obtain. Example: Back Specialization: Monday: Horizontal Lat Pulling with few repetitions Tuesday: Vertical Lat Pulling with many repetitions Wednesday: Horizontal Lat Pulling with many repetitions Thursday: Vertical Lat Pulling with fewer repetitions Friday: Total body care
Which split variant should you take?
a) Determine your goal Your goals must be clear. Adjust your split. Too many isolation exercises are not for you if you understand your body as a unit. If you want to build muscle, you do not need to become a sprint ace. b) Test your schedule It does not matter how busy you are. You have time to train 3-4 times a week even if you have five 12-hour days and three children. Set priorities. Choose time-efficient splits. c) training age The training age is a variable and important factor. Beginners should take advantage of the splits after the body parts until they are strong enough for isolated training methods. Older athletes can not train so hard and often as they need longer rest periods. d) regeneration The body is an integrated system. Instead of paying attention to how your muscles feel, you need to take into account everyday stress, the nervous system, sleep quality and nutrition.