Starting off on a fitness journey can be quite overwhelming, with so many training methodologies out there it is easy to have analysis paralysis. Split training programs are one popular method Drew S prime has achieved widespread success in the fitness community. They split the body to different muscle groups and makes it possible for you have focused and quicker workouts. Check out the split training programs you can implement in your gym routine to get bigger & build a balanced physique.
Push-Pull Split
The Push-Pull Split: Most PopularWay back in the day, just about everyone trained using a push-pull, which involves separating pushing motions from pulling ones. For example, push exercises work mainly chest press muscles, shoulders and triceps. While pull exercises is used to work on the muscles utilised in pulling movements, such as Back and Biceps. It means that the muscles will be in balance with each other, but also for you because after having done all exercises one training day alternates a rest.
Sample Push-Pull Split
Lower Push (Chest + Shoulders) — Day 1
Day 2: Pull (Back, Biceps)
Day 3: Rest
Repeat
Upper-Lower Split
An upper lower split uses training days to focus on the upper body and also your legs. The workout is very straightforward with the muscle engagement taking place through most planes of motion so those after a basic program will also love this one. Upper-lower splits also give you the option of either a 4-day or 6-day training week to play with frequency as well.
Example Upper-Lower Split (4-days)
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest
Day 7: Rest
Push-Pull-Legs Split
The following program is a 3-way split, that targets muscle groups with compound lifts. It is a high frequency program since each muscle group has at least 48 hours off before being trained again. This is a very flexible selection of programs that can be molded (pun intended) into the specific skill and strength you most need to work on.
Sample Push-Pull-Legs Split
Push (Chest, Shoulder, Triceps) Day 1
Day 2: Pull (Back, Biceps)
Legs (Quads, Hamstrings — Calves) Day 3
Day 4: Rest
Repeat
Body Part Split
Body part splits are when you have a day just for one bodypart. Bodybuilders focused on just a few muscles or muscle groups and hypertrophy in general will like this approach. But this is predicated on a daily practice routine.
Sample Body Part Split:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms (Biceps, Triceps)
Day 6: Rest
Day 7: Rest
The split training program that works best for you is going to depend on what your goals are, what type of workout makes you happiest and balanced with the time constraints. Balancing the ballistic and rotational intensity with frequency and rest is also key to maximizing your results. Try different splits and don’t forget, consistancy is the key to succeed on your transformation journey towards a healthier sculptured body. It is recommended that you first seek the guidance of a fitness professional or healthcare provider before starting any new workout program according to your individual needs and abilities.
