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Training Science – The Workout Split Ways in GYM

Why workout split is so important?

You should understand that muscle really grows when they are given enough rest and nutrition. So a good workout split will give your muscles enough rest before the next workout.

This table will give you the main and secondary muscles.

Main And Other Muscles
Main Muscle Chest Back, Lats Shoulder Arm Legs, Glutes Abs
Other Muscle Triceps Biceps Triceps Forearm None, spend 15 mins at the end of your workout, 3-4 time a week
Shoulder Forearm None, spend 15 mins at the end of your workout, 3-4 time a week

On chest day, triceps and shoulders will work too. Of course with less intensity than the chest. Similarly, when you workout lats and back is biceps and forearm will work with less intensity.

On shoulder day, your triceps will get worked.

On arm day, both your triceps and biceps will get worked out hard and forearm will not get worked out as hard

Avoid These 2 Muscles To Be Worked out 2 Days In A Row
Muscle Worked Chest Back, Lats Shoulder Arm Legs, Glutes Abs
Muscle That Should Not Be Worked Out The Next Day Triceps Biceps Triceps Chest
Shoulder Forearm Chest Back, Lats
Shoulder

On leg days, all leg and glute muscles will work. But for abs, you can just spend 15 mins at the end of your workout, 3-4 times a week.

In this table, we will mention muscles that should not be worked out 2 days in a row. For other muscles, and muscles under less intense workout. For Example, only 1 or 2 exercises for that muscle, then that muscle should rest 48 hours. For the more intense workout, for example, 4 to 6 exercises for chest, you should let chest rest more, probably 72 hours and after 48 hours, you can still workout triceps and shoulder. Similarly, when you workout back, you should let your biceps and forearm rest at least 48 hours and the same for shoulder, don’t workout triceps and chest the next day.

If you workout arm on one day, don’t workout chest, lats, and shoulder the next day. And, just don’t work out legs 2 days on a row.

Now, we will move on to the first split example.

  • This is full body workout, 3 times a week.
Full Body Workout, 3 time a week, muscles rest 48 hours
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest, Arm, Triceps, Back, Lats, Biceps, Forearm, Legs, Abs.

Everything in 1 day

Cardio (If needed) Chest, Arm, Triceps, Back, Lats, Biceps, Forearm, Legs, Abs.

Everything in 1 day

Cardio (If needed) Chest, Arm, Triceps, Back, Lats, Biceps, Forearm, Legs, Abs.

Everything in 1 day

Cardio (If needed) Rest

This split is normally for girls and who are new to weight training. Each muscle probably needs 1 or 2 exercises. This is low intensity so the muscle can rest 48 hours. You can add cardio in between if needed. You can spend Sunday to just rest and recover.

  •  Six times a week, no cardio, muscle rest 48 hours
6 Times A Week, No Cardio, Muscles Rest 48 Hours
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest, Arm, Triceps, Abs Back, Lats, Biceps, Forearm, Legs Chest, Arm, Triceps, Abs Back, Lats, Biceps, Forearm, Legs Chest, Arm, Triceps, Abs Back, Lats, Biceps, Forearm, Legs Rest

2nd split is for people who just do weight training. Girls and who are new to weight can also use.

You will workout chest, shoulder, triceps, abs on Monday and repeat on Wednesday, Friday. Tuesday is for lats, biceps, and legs repeat on Thursday and Saturday.

  • Workout Split That Allows Each Muscle To Work 2 Times A Week, Muscles Rest 73 Hours:
Workout Split That Allows Each Muscle To Work 2 Times A Week, Muscles Rest 73 Hours
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest, Shoulder, Triceps Back, Lats, Biceps, Forearm Legs, Glutes Chest Shoulder, Triceps Lats, Biceps, Forearm Legs, Glutes Rest
3-4 Times for abs on days that you have time

For higher intensity and heavier weight each muscle should only work 2 times a week

There are a lot of people asking me for the split that is for new people, people who’ve just worked out 6 months, 1 year and 2 years. Actually, How long (have you worked out is not the most important thing, but the intensity of the workout or whether you get enough nutrition, sleep, rest. You should check to see whether your split works.

Go back to this split

Monday will be chest, shoulder, and triceps day. These muscles will rest on Tuesdays and Wednesday then work again on Thursday. The same goes for lats and leg day, rest Sunday

Now we move on to the last split

  • Workout split that allows each to work 1 time a week, muscles rest the whole week
Workout Split That Allows Each Muscle To Work 1 Times A Week, Muscles Rest The Whole Week
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Chest Back, Lats Shoulder Legs Biceps, Triceps Cardio (Rest Or Cardio) Cardio (Rest Or Cardio)
3-4 Times for abs on days that you have time

Each muscle will workout with high intensity. So you should let your muscle rest 1 week. People who are new to the gym should avoid this split. Each muscle group will only workout 1 time a week

Please  refer to the table above

In all of the splits, you will see that even other  muscles will have at least 48 hours of rest

Some of the incorrect examples you can see: That some people workout chest and biceps on 1 day. But the next day they workout lats leading to overtraining of biceps.

Or Some people workout lats and triceps on 1 day then chest on the next day leading to overtraining of triceps.

Another incorrect example: Some People workout chest every day. This is a sure way to never grow chest.

Or another example: Some people work chest on Monday. The next day they workout biceps and triceps. meaning that they overtrain their triceps.

So, We have introduced 4 most common splits. The Most Important thing is not those splits but the principles from the Main and other muscles. And avoid these 2 muscles to be worked out 2 days in a row.

On your master these principles, you guys can totally create your own workout split. Not depend on any other program or schedule or you guy can even spot the incorrect splits on the internet and avoid them.

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