Training splits
How to split your training?
The training schedule depends on the individual’s fitness level and training goals. Beginners typically train fewer days than advanced exercisers or competitors. Those aiming for weight loss may have more sessions than those focused on mass gain at the same fitness level. Lifestyle also plays a significant role in organization of training, with students, professionals, and others adjusting workouts to fit their commitments.
I will start with the beginner level. Progress gradually and do not skip stages, even if you advance quickly. Your body needs time to adapt to increasing loads and more advanced workouts.
Beginner Training: Beginners usually exercise three times a week using the A split, meaning they do the same workout three times weekly. During each session, you train the entire body by performing one exercise per muscle group for three sets of 8–12 repetitions.
Intermediate (AB Split) Training:
A Workout: Chest, shoulders, triceps, abs
B Workout: Legs, back, biceps, calves
This training follows a rhythm of workout-rest-workout-two days rest. This allows for better recovery between sessions, and one workout falls on a Saturday, making it manageable for those with work or school commitments.
Advanced Training: The frequency of training the same muscle group is crucial for advanced individuals. There are options for three, four, or five workouts per week.
Three Workouts per Week:
Monday: A Workout – chest, shoulders, triceps
Tuesday: Rest
Wednesday: B Workout – back, biceps
Thursday: Rest
Friday: Rest
Saturday: C Workout – legs, calves, abs
Sunday: Rest
Four Workouts per Week:
Monday: A Workout – chest, triceps
Tuesday: B Workout – back, biceps
Wednesday: Rest
Thursday: C Workout – legs, calves
Friday: Rest
Saturday: D Workout – shoulders, abs
Sunday: Rest
Five Workouts per Week:
Monday: A Workout – chest
Tuesday: B Workout – back
Wednesday: C Workout – legs, calves
Thursday: D Workout – shoulders, abs
Friday: E Workout – biceps, triceps
Saturday: Rest
Sunday: Rest
Training can be organized to exercise the same muscle group once every seven days.
Six-Day Split (One Muscle Group Every Six Days):
Monday: A Workout – chest, shoulders, triceps
Tuesday: B Workout – back, biceps
Wednesday: Rest
Thursday: C Workout – legs, calves, abs
Friday: Rest
Saturday: A Workout – chest, shoulders, triceps
Sunday: B Workout – back, biceps
For competitors, a more intense training schedule can be implemented:
Competitor Training:
Monday: A Workout – chest, front and middle delts
Tuesday: B Workout – back, traps, rear delts
Wednesday: C Workout – legs, calves, abs
Thursday: D Workout – triceps, biceps
Friday: Rest
Saturday: A Workout – chest, front and middle delts
Sunday: B Workout – back, traps, rear delts
There is also a six-day training option with twice-weekly training for the same muscle group:
Six-Day Split with Twice-Weekly Muscle Group Training:
Monday: A Workout – chest, back
Tuesday: B Workout – shoulders, triceps, biceps
Wednesday: C Workout – legs, calves, abs
Thursday: A Workout – chest, back
Friday: B Workout – shoulders, triceps, biceps
Saturday: C Workout – legs, calves, abs
Sunday: Rest
Please note that exercising the same muscle group twice a week may not be suitable for everyone, and the recovery methods used by competitors endorsing such training should be considered.
Photo by Andrea Piacquadio (pexels.com)