The Best Training Splits

Burleigh heads personal training - A workout split is basically what you train or what type of training you do on any given day of the week. For instance if you train your legs on Monday, back on Wednesday and chest on Friday, that might be an example of a training split. In the never-ending mission to enhance our training results, athletes, fitness enthusiasts and bodybuilders have attempted a number of different training splits - good quality, others terrible. Here are some of the best splits I use for athletic training, weight loss and rehabilitation that you are more than welcome to take or adapt for your own personel purposes.

Before I go further, there a few fundamental rules I have that you should know before designing a dog training split.

The first is that simple things work best so don’t make it anymore complicated than you need to.

The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance in the week.

The third is that the torso can usually handle more load as opposed to legs because the muscle groups aren’t as large and will recover quicker. This means you'll be able to train them more often inside your training split.

The fourth rule is that I do not to regularly pair two big compound movements in one session e.g. a the bench press with a pull up. By avoiding this, it allows the trainee to pay attention more on the dominant exercise within the session. NB: Check out Bodybuiliding Split #1 to determine how I have done this.

Your fifth is that you want to train antagonistic muscle tissues in your sessions 60-80% of the time e.g. in case you train the biceps, you also train the triceps or maybe if you train the quads, you also train the hamstrings in the same session. By accomplishing this, you get more overall work done in the session and you will get stronger considerably quicker due to a neat nervous system function called reciprocal inhibition. However you can’t do that all the time especially if you start using the Olympic lifts and you may see how I have slightly modified the splits in Bodybuilder Split #2 and Fat reduction #3 to reflect this.

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The sixth is that you should design your split around a 7 day cycle as this is what most people will naturally have the ability to fit their schedule into the easiest. I am not a fan of shorter training splits (e.g. Five days) because most people (even elite athletes who do not have to work) are simply preprogrammed to get working on 7 day cycles.

Unlike training the splits, training splits enable you to organize your training

So check out these possible training splits many different scenarios that again you happen to be more than welcome to take and conform to your own training:

Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)

Monday AM: Speed

Monday PM: Lower Body Weights

Tuesday AM: Upper Body Weights

Tuesday PM: Interval Training/Strongman Training

Wednesday: Off

Thursday AM: Speed

Thursday PM: Lower Body Weights

Friday AM: Chest Weights

Friday PM: Interval Training/Strongman Training

Saturday: Aerobic Training

Sunday: Off


Football (AFL, League, Union, Soccer) Off Season #2 (Can only train once daily)

Monday: Speed

Tuesday: Chest & Biceps

Wednesday: Legs

Thursday: Interval training workout

Friday: Back &Triceps

Saturday: Aerobic Training

Sunday: Off


Bodybuilding #1

Monday: Chest & Biceps

Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)

Wednesday: Shoulders & Calves

Thursday: Back & Triceps

Friday: Hip Extensors (e.g. deadlift) & Abs

Saturday: Flaws (e.g. the body part the trainee feels lets them done the most)

Sunday: Off


Bodybuilding #2

Monday: Chest & Shoulders

Tuesday: Quads

Wednesday: Back & Calves

Thursday: Hamstrings & Abs

Friday: Arms

Saturday: Flaws (e.g. the body part the trainee feels allows them to done the most)

Sunday: Off


Bodybuilding #3 (Is only able to train 4x week)

Monday: Chest & Hamstrings

Tuesday: Off

Wednesday: Back & Shoulders

Thursday: Quads & Calves

Friday: Off

Saturday: Arms, Forearms & Abs

Sunday: Off


Weight loss #1

Monday: Upper

Tuesday: Lower

Wednesday: Off

Thursday: Upper

Friday: Lower

Saturday: Interval/Aerobic Training

Sunday: Off


Weight-loss #2 (Can only train 3x week)

Week 1

Monday: Chest

Tuesday: Off

Wednesday: Lower body

Thursday: Off

Friday: Chest muscles

Saturday: Off

Sunday: Off

Week 2

Monday: Lower body

Tuesday: Off

Wednesday: Chest muscles

Thursday: Off

Friday: Lower body

Saturday: Off

Sunday: Off


Weight loss #3

Monday: Quads, Back & Biceps

Tuesday: Hamstrings, Chest & Triceps

Wednesday: Off

Thursday: Quads, Back & Biceps

Friday: Hamstrings, Chest & Triceps

Saturday: Interval/Aerobic Training

Sunday: Off

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