Split training program

split training program

With the choice of a split training program for bodybuilding, which includes training of different muscle groups on different days, there may be a problem. Because, there are a lot of such training programs on the Internet, we, in turn, present to you three effective training split for the building of muscle mass.

Nevertheless, some experienced athletes can achieve excellent results in bodybuilding bypumping the whole body in one workout (the fulbodie system), while others will get the same good result by training the muscle groups separately.

Ideal split training programs do not exist, due to various factors : genetics, training experience and goals, your opportunities for regular visits to the gym, and also on the quality of nutrition and recovery.

Therefore, it is necessary to treat your training in a complex way, you can not do one thing, and skip the other. Each of these factors above complement each other, allocate your day, prioritize.

One desire to achieve success in bodybuilding is not enough, correct actions are important, actions that will lead to the achievement of cherished muscle volumes. Do not skip training, meals, break your sleep.

Split workout on upper and lower body

  • Frequency of training: four days a week
  • Duration of the training: about 45 minutes
  • Rest: 60-90 seconds between sets, and 2-3 minutes between exercises

We train at a calm pace, we do not hurry anywhere, we concentrate our attention on the techniques of performing exercises.

We train the upper body (chest, back, shoulders)

Muscle group An exercise Approaches Repetition
Chest Breeding dumbbells lying
bench press
Back Vertical traction with a wide grip
Horizontal pull in block simulator
Shoulder Lifting dumbbells through the sides of
Armind’s wrestling

We train the lower part of the body (legs, arms, abdominal press)

Muscle Group An exercise Approaches Repetition
Quadriceps Extension of legs sitting in the simulator 4 8-12
Muscles of hamstrings Leg bending in the lying simulator 4 8-12
Quadriceps / Hamstrings / Gluteus Muscles Foot Press 4-6 8-12
Calf muscle Rises on socks standing
Rises on socks sitting
3 8-12
Biceps Lifting the bar to the biceps standing
Concentrated lifting on the bicep
3 8-12
Triceps French bench press
Bench to bottom in block simulator
3 8-12
Abdominal Press Twisting
Slanting Twisting
Back Twisting
2 15-20

This split-training, it’s like a tool, to achieve a beautiful and athletic build. Together with proper nutrition with active training in the gym, and a full recovery of the body, it can bring a significant increase in both strength and muscle mass.

A tattooed athlete performs a triceps exercise: flexing one arm with a dumbbell in the slope
A tattooed athlete performs a triceps exercise: flexing one arm with a dumbbell in the slope

The following split training program is suitable for advanced, experienced athletes / bodybuilders who have a long enough experience in the gym, and have achieved good results in bodybuilding.

We also recommend the article: ABS training for the muscles of the press.

Training split on the mass of the set of exercises

This program is carried out for four days, with subsequent days off, as follows:

  • Day 1: Workout
  • Day 2: Workout
  • Day 3: Rest
  • Day 4: Workout
  • Day 5: Workout
  • Day 6: Rest
  • Day 7: Rest
Day Muscle group Exercises
1 Chest,
inclined bench press (2 approaches), dumbbell press on the bench with a downward slope (1 approach), bench press (1 approach), push-ups from the bench or bars (1 approach), dumbbell laying (1 approach), lifting the bar to the bicep standing or lifting on the biceps in the blocky training apparatus standing (3 drop sets, that is, you perform three approaches without rest with weight reduction – striptease), lifting dumbbells to the biceps sitting (2 approaches), dumbbell lifts to the biceps standing (1st approach), hammer with dumbbells (1 approach)
2 Back,
pull-ups on the crossbar (1 approach), pull rod in tilt (2 approaches), pull rod T-neck (2 approaches), pull dumbbell with one arm in tilt (1 approach), extension of arm with dumbbell in tilt (2 approaches), French press in the simulator standing (2 approaches), press to the bottom in the block simulator (2 approaches)
3 Caviar,
Muscles of hamstrings,
(3 sets), legs upright in the simulator (2 approaches), leg bending in the sitting simulator (3 sets), one or two approaches in each of the following exercises: twisting on the floor or twisting in a Roman chair, lifting feet lying on the floor (or on the bench at an angle) or reverse twisting, knee lifts in the vise or legs lifts in the vis with twists
4 Shoulder barbell standing up from the chest or from behind the head (2 sets), barbell press on the horizontal bench (1 approach), push-ups on the bars (1 approach), dumbbell standing (1 approach)

It is absolutely not necessary to follow strictly the given technique, which is indicated in the table above. It is given to you as a training template, from which you must choose the best exercises that are right for you, respectively for different muscle groups.

An athlete in tattoos performs an exercise in the gym. A vertical pull with a wide grip
An athlete in tattoos performs an exercise in the gym. A vertical pull with a wide grip

If you are not comfortable for this reason, this training split, you can use the alternative below.

Program of training for different muscle groups

A large split-training for a set of muscle mass, consists of one cycle, in which 4 workouts, on different muscle groups, as indicated below in the table.

Training Muscle group
1 Chest / Biceps
2 Shoulder / Caviar
3 Back / Triceps
4 Hips / Press

Training # 1: swinging your chest and biceps

An exercise Approaches / repetitions goal
Bench Press Bench Press 3/8 build muscle and chest strength
Bench bar on an incline bench 3/8 expand and lift the top of the chest
Dumbbell cultivation on the bench upwards 3/8 definition and separation of the upper chest
Mixing in the crossover through the upper blocks 3/8 “Cutting” the bottom of the chest, relief
Push ups to failure development of large pectoralis muscle
Raising the bar on the biceps 3/8 Buildup of muscle mass of the biceps
Lifting the EZ barbell to the bicep in the Scott’s bench 3/8 Lengthens the bottom and raises the peak of the biceps
Ascent to the biceps in the block simulator standing 3/8 “Cutting” a clear form of the biceps
Lifting dumbbells to the biceps sitting to failure thickening of the middle of the bicep

Training # 2: swinging the shoulders and calves

An exercise Approaches / repetitions goal
Seat bar press 3/8 volume and distinctness of the shape of the shoulders
Arnold’s wrestling 3/8 compaction and detailing of the shoulders
Raising dumbbells in a standing position 3/8 shape, topography and shoulder width
Backward dilution in the Peck-Deck simulator 3/8 shoulder and back detailing
Press of dumbbells to failure mass and shape of the front and middle deltas
Socks in the simulator 3/8 underlining of gastrocnemius
Rises on standing socks 3/8 construction of voluminous calves
Lifting on the socks 3/8 bloat

Training # 3: swinging your back and triceps

An exercise Approaches / repetitions goal
Press bar with a narrow grip lying 3/8 force, volume and density of the triceps
French bench press 3/8 lengthening and thickening of the triceps bottom
Extension of arm with dumbbell from behind the head 3/8 sketching of the triceps top
Pullover in block simulator standing 3/8 detail and shape of the widest back muscles
Horizontal draft in block simulator 3/8 thickness and detail of the bottom of the back
Pulling on the crossbar 3/8 back width
Thrust of the T-fretboard 3/8 Definition and “banding” of the back
The athlete in front of the mirror performs bending dumbbells on the biceps standing
The athlete in front of the mirror performs bending dumbbells on the biceps standing

Training # 4: swinging the hips and abdominal press

An exercise Approaches / repetitions goal
Squats 3/8 mass and volume of all the muscles of the thigh
Squatting 3/8 volume of lateral quadriceps
Falls with a barbell on the shoulders 3/8 uplifting and excretion of the buttocks
Leg bending sitting in the simulator 3/8 formation of the inner side of the thigh
Back torsion 3 / to failure development of strength and strengthening of the bottom of the press
Skew twists 3 / to failure waistline and strengthening of the press
Twisting in the machine 3/8 upper and lower press training

Decide on your weaknesses, that is, what kind of muscle group you most lag behind development. For example, if you have poorly developed pectoral muscles, train them at the very beginning of training, when you are full of strength and energy, so you can fully put out, pump out “qualitatively” breasts.

The number of repetitions should be in the range of 8-12 times. In our opinion, and also, according to many professional athletes, this is the best range of repetitions in any exercise, to stimulate the growth of muscle mass (muscle hypertrophy).

In addition, you should not forget about aerobic exercise, at a moderate pace (60-70% of the maximum heart rate), which is so useful for the cardiovascular system of an athlete, 30 minutes 3 times a week.

Split-training programs, allow you to increase the intensity of the load, the degree of damage to muscle fibers, adding 2-3 exercises to one group of muscles. Therefore, with success you can train, all 5 muscle groups in one cycle of training.

Approximate bodybuilding menu for every day

The diet below is approximate, suitable for all bodybuilders, and for other athletes who require increased consumption of protein and carbohydrate foods (powerlifting, arm wrestling, biathlon and other power sports).

Muscular athlete in a kitchen with two dishes in a plate
Muscular athlete in a kitchen with two dishes in a plate
  • First: a plate of oatmeal with egg whites and pieces of fruit or yogurt
  • The second: a protein cocktail
  • The third: chicken breast, vegetables and potatoes in a uniform
  • Fourth: protein cocktail
  • Fifth: fruit salad
  • Sixth: grilled steak, potatoes and sweet dessert
  • Seventh: protein cocktail
  • Eighth: boiled eggs
  • Ninth: a protein cocktail

To great joy, strength training in our time, is available to everyone, do regular and persistent, believe in yourself. It is not necessary to take steroids, and to strive for muscles like Ronnie Coleman, or other monster-like bodybuilders.

Author: admin