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The Split Workout

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The split workout is probably the most popular weight training program. It is ideal for intermediate bodybuilders and recreational lifters of all experience levels. You can get very good results with only three days a week of training.

If you are not a competitive bodybuilder but simply want to stay fit, healthy, lean and looking good, then you can stay with this program indefinitely.

This three day workout routine works each muscle group in your body in each workout.

Three Days Per Week Schedule

Pumping Weights

  • Sunday: Off
  • Monday: Chest, shoulders, triceps and abs
  • Tuesday: Off
  • Wednesday: Legs, back, biceps, calves
  • Thursday: Off
  • Friday: Chest, shoulders, triceps, abs
  • Saturday: Off

Sample Exercises

Chest, Shoulder, Triceps, Abs

Bench press exercise

Legs, Back, Biceps, Calves

Leg press machine

How much, how many, how often

Each exercise should be performed for 3 sets of 8 to 12 reps, except calves and abs, which can be trained with higher reps. You will perform two exercises per body part for 3 sets of 8 to 12 reps each (calves and abs can go higher in reps).

Please remember, this is considered an "intermediate" routine, but you could stay on this program indefinitely if you are getting good results and enjoy it. The split routine has a lot of flexibility. Suppose you want every Thursday and Sunday off - you can do that; you simply train around your desired rest days; 3 on 1 off, 2 on 1 off. A three day split can also be performed 2 days on 1 day off if you want more recovery between workouts. It would be ideal to work each muscle at least once every 5 to 6 days, but if you are really pressed for time, you can even use a three day split every other day (Mon - Wed - Fri), which works each muscle once per week. Choose what works in best with your daily lifestyle.

Once you are as toned-up as you want to be, you can stay at this routine. Mix up your exercises a bit if they become monotonous, but this level of intensity is good. Plus you can always add more weight to each exercise. However, if you'd like to go a step further and advance to a four day split (as long as you have six to twelve months of training experience under your belt).

Four Days Per Week Schedule

  • Sunday: Off
  • Monday: Chest, shoulders, triceps and abs
  • Tuesday: Legs, back, biceps, calves
  • Wednesday: Off
  • Thursday: Chest, shoulders, triceps, abs
  • Friday: Off
  • Saturday: Legs, back, biceps, calves

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