Weight Training Splits

Why are Weight Training Splits Important ?   

• Allow Body Parts Time to Recovery while you Exercise Others

• Proper Splits Allow you to Work Out More Times Per Week

• Decrease Your chances of Injury

• Improve your posture and avoid posture problems

Here are a Few Examples of Training Splits for Specific Goals and Schedules

These are just basic examples. You can build your own training split but remember to avoid training the same muscle groups 2 days in a row.
 

Weight Loss 5 Days Per Week Day 1:  Legs / Chest / Triceps Day 2:  Back / Core / Biceps Day 3:  Legs / Shoulders Day 4:  Back / Biceps Day 5:  Legs / Shoulders / Arms Muscle Toning 5 Days Per Week Day 1:  Heavy Chest / Light Back Day 2:  Legs / Core Day 3:  Shoulders / Arms Day 4:  Legs / Core Day 5:  Light Chest / Light Back Muscle Building 5 Days Per Week Day 1:  Lower Chest / Biceps Day 2:  Back / Triceps Day 3:  Quads / Shoulder Isolation Day 4:  Back / Hamstrings Day 5:  Upper Chest / Shoulder Press / Arms

Weight Loss

3 Non Consecutive Days per Week

Day 1:  Upper -or- Lower

Day 2:  Upper -or- Lower

Day 3:  Upper-or- Lower

3 Consecutive Days per Week

Day 1:  Quads / Chest / Triceps

Day 2:  Hamstrings / Back / Biceps

Day 3:  Quads / Glutes / Shoulders

 Muscle Toning

3 Non Consecutive Days per Week

Day 1:  Heavy Quads / Light Chest / Heavy Back

Day 2:  Hamstrings / Core  / Lower Back / Arms

Day 3:  Light Quads / Heavy Shoulders / Light Back

3 Consecutive Days Per Week

Day 1:  Chest / Abs / Lower Back

Day 2:  Lower Body / Core / Back

Day 3:  Lower Body / Shoulders / Triceps

Muscle Building

3 Non Consecutive Days Per Week

Day 1:  Light Back / Heavy Chest / Arms

Day 2:  Legs / Core / Lower back

Day 3:  Heavy Back / Light Chest / Shoulders

3 Consecutive Days per Week

Day 1:  Chest / Biceps

Day 2:  Legs

Day 3:  Back / Shoulders / Triceps