by Jeff DeMartin CPTII FND

Created on: July 24, 2008   Last Updated: March 28, 2011

There are several ways to go about setting up a split routine, but here is a good way to set up a split for beginner to intermediate exercisers who want to learn the basics. Let's start with the concept of what a split routine is exactly. To put it simply, split training is nothing more than breaking up your workouts to different styles of groupings, so that individual muscles can be trained more effectively and with more volume.

The easiest training split to design for beginner to intermediate level fitness enthusiasts is what is known as the upper body/lower body split routine. This particular split can be either designed to be done three days a week on nonconsecutive days, alternating weekly so that each body portion is trained twice a week every other week. For example, let's say you're training split is on Monday - Wednesday - Friday: you're perform upper body - lower body - upper body. On the following week he would perform lower body - upper body - lower body. This revolving cycle would continue throughout the duration of your training Phase.

Another variation of the upper body/lower body split, would be to train four times a week in two day increments with a rest day between, and rest days on the weekend. Example, Monday - Tuesday Thursday - Friday. Let's just say you train Monday - lower body, Tuesday - upper body, Wednesday - rest, Thursday - lower body, Friday - upper body, Saturday and Sunday - rest.

Now, let's go into a more detailed explanation of rep schemes, volume, etc.we will start with the three-day variation of the upper body/lower body split,and then we will move on to the four-day program. After the outline for designing these two programs are laid out, we will dive into designing some more advanced level training splits. These are just off the top examples to give general guidelines.

UPPER-BODY:

MUSCLE GROUP EXERCISE SETS REPETITIONS

Chest Bench press 3-4 10-12
Pec-dec 1-2 10-12

Back Seated row 3-4 10-12
Lat pulldown 1-2 10-12

Shoulders Seated press 2-3 10-12
Side raise 1-2 10-12

Triceps Lying triceps extension 2-3 8-10
Triceps pressdown 1-2 10-12

Biceps Standing e-z bar curl 2-3 8-10
Seated dumbbell curl 1-2 10-12
Wrist curl 1-2 12-15

Upper-Abs Bench crunch 2-3 12-15

LOWER BODY:

MUSCLE GROUP EXERCISE SETS REPETITIONS

Quadriceps Leg press 3-4 8-10
Leg extension 2-3 10-12

Hamstrings Straight leg dead lift 3-4 8-10
Leg curl 2-3 10-12

Gluteal Dumbbell lunge 1-2 10-12
one-leg cable kickback 1-2 10-12

Calves Seated calf raise 2-3 10-12
Donkey calf raise

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