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Weight Training Splits
I believe that for most weightlifters the best split for muscularity is the "Four Day Split".
The following are two of the most popular splits with the Four Day as our suggestion.
Three Day Split
- Most weightlifters use the “Three Day Split”.
- Full Body – Monday, Wednesday and Friday.
- This split is generally good but there needs to be progression and variety.
Four Day
- The next stage is a “Four Day Split”.
- You can train Upper Body on Monday and Thursday and Lower Body on Tuesday and Friday.
- I like to train Chest, Back and Shoulders on Monday and Thursday and Legs and Arms on Tuesday and Friday. I train core daily.
- You can do more exercises than you did with the “Three Day Full Body Split” and you can train much harder which results in greater muscularity.
- You will hit the upper and lower body twice a week, you can add more exercises than with the “Three Day”, and you can really train hard because you will have more recovery time. Muscularity is the product of hard training.
Summary of Splits
There are a number of bodybuilding splits. These range from easy to advanced. I explain the following splits in my eBooks:
|
Split |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun |
1 |
Three Day |
on |
off |
on |
off |
on |
off |
off |
2 |
Four Day 1 |
on |
on |
off |
on |
on |
off |
off |
3 |
Four Day 2 |
on |
off |
on |
off |
on |
off |
on |
4 |
Five Day 1 |
on |
on |
off |
on |
off |
on |
on |
5 |
Five Day 2 |
on |
on |
on |
off |
on |
on |
off |
6 |
Six Day |
on |
on |
on |
off |
on |
on |
on |
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(562) 252-5344 Email Robert Barnett
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