Split Training Workout Plan

3 day splits are great for someone who is newer to weight training but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5 day split.

Split training workout plan. Split training is a weightlifting protocol that dates back to the golden era of bodybuilding. Training every major muscle group in a single workout is usually the domain of beginners most often characterized by a single exercise per body part for just a few sets. An even more advanced pre contest routine where you train 3 times a day usually a big body part such as legs in the morning maybe cardio in the afternoon and a small area like abs at night usually including posing practice at that time as well. It s merely a training frequency.

One of the primary reasons the volume is kept intentionally low per muscle group is that the primary adaptations made by beginners come via the nervous. If you prefer to train with this frequency you should follow a split training protocol. As a name suggest 3 days split is a workout plan in which you will train your body 3 times a week. 6 day routine for mass and strength 6 day bro split bodybuilding workout plan.

With other types of workouts you might have an upper body day or chest day or arm day or leg day or back and biceps day or push day or something similar. The 5 day split as suggested by its name is a split routine that calls for 5 workout sessions per week. Most of the bodybuilder who has a busy schedule but still able to maintain their desire physique most of the people follow this routine. The pectoral muscle for instance develops fastest when trained for an hour every 5 6 days.

Twice a day workouts 6 days a week. So this bodybuilding training split is more for experienced bodybuilders and weightlifters. This is actually arnold s pre contest routine. The in depth training plan follows a five day split that is broken into two phases.

If you re new scroll down and choose one of the other splits below. The second phase is focused on strength development. Phase one helps you build muscle and connective tissue strength to prepare your body for the heavier work ahead. Your coaches jen jewell craig capurso and mike robertson cscs will guide you from start to.

What is split training. However hitting the gym three times a week isn t exactly a workout routine. 5 day splits allow one day each week to fully break down the muscle tissue with complete intensity then having a full week to recover. There is a reason why it s one of the most popular resistance training routines amongst serious bodybuilders it simply works.

Here are some workouts that use a 6 day training split. It s a great routine for building muscle because it targets each muscle group really well.