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Category Archives: Training

Split Routine Schedules for Weight Training

SPLIT ROUTINE SCHEDULES FOR WEIGHT TRAINING

*Remember to follow the general rule: allow 48 hours between working the same muscle groups!

UB – UPPER BODY
LB – LOWER BODY
FB – FULL BODY

3 DAY SPLITS:

M – FB
W – FB
F – FB

M – LB
W – UB
F – FB

M – PUSH
W – PULL
F – FB

M – UB
W – LB
F – UB
REVERSE PATTERN EVERY OTHER WEEK

M – PUSH
W – PULL
F – PUSH
REVERSE PATTERN EVERY OTHER WEEK

M – CHEST/TRICEPS
W – BACK/BICEPS
F – LEGS/SHOULDERS

4 DAY SPLITS

M – UB
T – LB
H – UB
F – LB

M – UB
T – LB
H – FB
SA – FB

M – PUSH
T – PULL
H – PUSH
F – PULL

M – PUSH
T – PULL
H – FB
SA – FB

M – PUSH
T – PULL
H – UB
F – LB

M -UB
T – LB
W – UB
F – FB
REVERSE UB/LB PATTERN EVERY OTHER WEEK

M – PUSH
T – PULL
W – PUSH
F – FB
REVERSE PUSH/PULL PATTERN EVERY OTHER WEEK

M – CHEST
T – BACK
H – LEGS
F – SHOULDERS/ARMS

M – CHEST/TRICEPS
T – BACK/BICEPS
W – LEGS/SHOULDERS
F – FB

M1 – CHEST/TRICEPS
T1 – BACK/BICEPS
H1 – LEGS/SHOULDERS
F1 – CHEST/TRICEPS
M2 – BACK/BICEPS
T2 – LEGS/SHOULDERS
H2 – CHEST/TRICEPS
F2 – BACK/BICEPS
M3 – LEGS/SHOULDERS
T3 – CHEST/TRICEPS
H3 – BACK/BICEPS
F3 – LEGS/SHOULDERS

5 DAY SPLITS

M – UB
T – LB
W – UB
H – LB
F – UB
REVERSE PATTERN EVERY OTHER WEEK

M – PUSH
T – PULL
W – PUSH
H – PULL
F – PUSH
REVERSE PATTERN EVERY OTHER WEEK

M – CHEST/TRICEPS
T – BACK/BICEPS
W – LEGS/SHOULDERS
F – UB
SA – LB

M – CHEST
T – BACK
W – SHOULDERS
H – LEGS
F – BICEPS/TRICEPS

6 DAY SPLITS

M – CHEST
T – BACK
W – LEGS
H – SHOULDERS
F – BICEPS/TRICEPS
S – LEGS

 

What are some of your current favorite lower body exercises?

Step Up – you can change the height in addition to the resistance for more intensity; add balance components through the use of medicine balls/sandbags/kettlebells and other upper body upward/outward/forward/rotational movements while balancing on one leg at the highest position.

Double Dynamic Lunge – a forward lunge followed by a back ward lunge without touching the foot down between the movements – after each rep, switch legs; or for an added challenge complete all reps on one side without touching your foot down while standing upright.

Barbell + Sandbag Squats – I like to add weighted sandbags to both sides of a standard barbell squat, it adds some variability and forces engagement of the core to prevent excessive shifting of the sandbags and maintain proper lifting technique.

 

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