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TRAINING
Before you decide which training split you want to follow, make sure it is a split you can follow consistently. More optimal splits without consistency will not yield as many results as less optimal splits with consistency. Always remember, the best split is the split you enjoy and can follow consistently.
GENERAL SPLITS
GENERAL SPLITS
2 Times Per Week
2 Times Per Week
Day 1 – Full Body
Day 2 – Rest
Day 3 – Rest
Day 4 – Full Body
Day 5 – Rest
Day 6 – Rest
Day 7 – Rest
3 Times Per Week
3 Times Per Week
Day 1 – Full Body
Day 2 – Rest
Day 3 – Upper Body
Day 4 – Rest
Day 5 – Lower Body
Day 6 – Rest
Day 7 – Rest
4 Times Per Week
4 Times Per Week
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
5 Times Per Week
5 Times Per Week
Day 1 – Upper Body
Day 2 – Lower Body
Day 3 – Rest
Day 4 – Push
Day 5 – Pull
Day 6 – Legs
Day 7 – Rest
6 Times Per Week
6 Times Per Week
Day 1 – Push
Day 2 – Pull
Day 3 – Legs
Day 4 – Push
Day 5 – Pull
Day 6 – Legs
Day 7 – Rest
*Note: All training splits are flexible and days can be modified to fit your schedule
SPECIAL SPLITS
SPECIAL SPLITS
6 Times Per Week (BEGINNER)
6 Times Per Week (BEGINNER)
Day 1 – Upper Body
Day 2 – Lower Body
Day 3 – Upper Body
Day 4 – Lower Body
Day 5 – Upper Body
Day 6 – Lower Body
Day 7 – Rest
*Note: Less Volume + More Frequency = Max Gains For Beginners
6 Times Per Week (ELITE)
6 Times Per Week (ELITE)
Day 1 – Push (Chest Focused)
Day 2 – Pull (Upper Back Focused)
Day 3 – Legs (Quads Focused)
Day 4 – Push (Shoulder Focused)
Day 5 – Pull (Lat Focused)
Day 6 – Legs (Hamstring Focused)
Day 7 – Rest
*Note: Smart Programming + Less Fatigue = Max Gains For Elite
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