SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation

• Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

 

WORKOUT 1—BACK, REAR DELTOIDS, BICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Barbell Pronated Row Horizontal Pull 5 x 8 Barbell Pronated Row | Bent Over Row | #BarbellPronatedRow #BentOverRow #barbell #pronated #row #bent #over #row
Chin ups Back/Lat Superset* 3 x 15 Chin ups | Chin pull ups | #ChinUps #chin #ups #ChinPullUps
Dumbbell Single-Arm Row Back/Lat Superset* 3 x 10 Dumbbell Single-Arm Row | One Arm Dumbbell Row | #one #arm #dumbbell #row
Wide-Grip Pullup Vertical Pull    3 x 10 Wide Grip Pull Ups
TRX Face Pull Horizontal Pull 3 x 10 Trx Face Pull
Dumbbell Standing Hammer Curl Biceps Superset 3 x 15 Dumbbell Standing Hammer Curl | Hammer Dumbbell Curl | #standing #hammer #dumbbell #curl
Barbell Reverse-Grip Curl Biceps Superset 3 x 15 Barbell Reverse-Grip Curl | Wide Grip Standing Barbell Curl

Related :

Barbell Reverse Grip Curl - Biceps exercises

Dumbbell Standing Hammer Curl - Biceps exercises

Wide Grip Pull ups - Back Exercises

One Arm Dumbbell Rows - Back Exercises

Chin Ups - Back Exercises

Barbell Pronated Row - Back Exercises