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 3— QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Bilateral Push/Knee—Quad Dominant Barbell Squat 5 x 20 , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding
Bilateral Pull/Hip—Hamstring Dominant Barbell Romanian Deadlift 4 x 10 to 12 , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding
Quadriceps/Hamstring Superset Dumbbell Bulgarian Split Squat 3 x 15 each leg forward , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding
Quadriceps/Hamstring Superset Glute Ham Raise    3 x 10 , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding
Unilateral/Quad Dominant Dumbbell Walking Lunge 3 x 20 each leg forward , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding
Bilateral/Specialization Barbell Standing Calf Raise 5 x 30 , Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding

There are numerous ways to work the 3-day split into your week.

ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest

3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio

3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest
Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

Related :

Bulgarian Split Squat – One Leg Squat

Romanian Dead Lift

Calf Raise With or Without Weight

Standing Calf Raises

, Growing and Sculpting Muscle – 3 days workout (workout 3 ), Professional Bodybuilding, Professional Bodybuilding