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One of the exciting and unrivaled systems in bodybuilding is split training. In this training system, each training session will be dedicated to one part of your body. For example, one day you do upper body training and the next session you will go to lower body training.
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In this article, we want to fully explain the split exercises and introduce the types of splits in 30 days along with the sample program.
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What is split training?
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Split training is a training system that allows you to work on specific muscles for days and at the end of the week, your whole body will be involved separately. This style of bodybuilding program is the exact opposite of the full body workout style.
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Of course, this is the simplest definition of split exercises in the world, and this training system has its own complexities. The split training style divides the body into several parts (upper body, lower body and mid-body) and in each session you train only one part of your body.
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What are the types of split exercises?
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Split exercises allow you to train each part of your body completely and separately and strengthen your muscles well. There are different types of spilt; In the following, we will introduce 7 common types of splits and provide a sample program for each system.
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1. Upper and lower body split training program
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In this type of training, you divide your training days into upper body and lower body (2 upper body days, 2 lower body days) so that 4 training sessions are done in one week. The intensity of training in this type of split is considered moderate to burn fat and build muscle.
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- Saturday: upper body (focus on strength training)
- Sunday: Lower body (focus on strength training)
- Monday: Active rest/recovery
- Tuesday: Upper body (focus on stretching)
- Wednesday: lower body (combination of stretching and strength)
- Thursday and Friday: rest
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2. Split push/stretch/leg focus program
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PPL (Push Pull Legs)
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Push/Stretch and leg exercises are a popular type of split workout that involves pressing one muscle group (such as pectorals, shoulders, triceps), and stretching another muscle group the next day (including back muscles, biceps, forearms, Abdomen) and lower body (quadriceps, hamstrings, hips, calves with abdominal muscles).
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Rest days can be added if needed. Unlike upper body/lower body splits, if you miss a PPL workout, it takes 3 days to get back on track or simply take a day off and stick to the same PPL pattern. Training 6 days a week may seem like a lot, but you will gain maximum volume and strength with this system.
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- Saturday: chest, shoulders and triceps
- Sunday: back, biceps, abdomen and forearms
- Monday: Legs
- Tuesday: chest, shoulders and triceps
- Wednesday: back, biceps, abdomen and forearms
- Thursday: legs
- Friday: Rest
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3. High Low Hypertrophy Power Split Training Program
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PHUL (Power Hypertrophy Upper Lower)
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PHUL’s training routine focuses on strength and volume in a 4-day program, this routine allows you to reach maximum strength and volume without pushing yourself too hard.
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PHUL is a great 30-day split workout program for athletes who want to build muscle through heavy compound movements (squats, bench presses, shoulder presses, and deadlifts). In a 4-day training program, you will focus 2 days on strength training and 2 days on muscle-building exercises.
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- Saturday: exercises to increase upper body strength
- Sunday: lower body strength training
- Monday: Rest
- Tuesday: Upper body muscle building exercises
- Wednesday: lower body hypertrophy exercises
- Thursday/Friday: rest
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4. Strength/Muscle Building/Adaptive Exercise Split Training Program
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PHAT (Power Hypertrophy Adaptive Training)
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The PHAT training program is designed to combine powerlifting and bodybuilding exercises. Although powerlifters and bodybuilders use different reps and weights to achieve their goals, the PHAT split program is a training system that balances the demands of both. So you can build a chiseled body and increase your strength.
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- Saturday: upper body strength training
- Sunday: lower body strength training
- Monday: Rest
- Tuesday: back and shoulder hypertrophy
- Wednesday: Hypertrophy of legs
- Thursday: Chest and arm hypertrophy
- Friday: Rest
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5. 3-day split training program
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If we want to explain to you the weekly split program, the 3-day split program will be as follows:
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- Saturday: chest/back/abdominal muscles
- Sunday: Rest
- Monday: legs/shoulders
- Tuesday: Rest
- Wednesday: forearm/back of arm/calf
- Thursday: Rest
- Friday: Rest
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6. 4-day split training program
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As in the previous example, engaging all the muscles was summarized in 3 training days, in this training model, you will need 4 days to engage all your muscles.
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- Saturday: chest/back
- Sunday: quadriceps/hamstrings
- Monday: rest and recovery
- Tuesday: forearm/back arm
- Wednesday: Shoulders/abs
- Thursday and Friday: rest
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7. 5-day split training program
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5-day split training has many benefits for intermediate and advanced bodybuilders. 5-day splits will make you less tired and at the same time, it will increase the power of concentration and build muscle mass.
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- Saturday: Chest
- Sunday: Back
- Monday: Shoulders
- Tuesday: Weapons
- Wednesday: Legs
- Thursday: Rest
- Friday: Rest
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What is the most effective training split?
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When it comes to what type of exercise program there is, there is never a “one-size-fits-all” approach; Therefore, we cannot specify a split program and prescribe it for all people.
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You can try different splits under the supervision of a trainer and see which one is best for your body and your goals. Remember, split training isn’t the best method for everyone.
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Remember that in addition to the training program, there are several other very effective and important factors that affect the bodybuilder’s performance, such as nutrition, adherence to exercises, recovery and mood.
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Which type of split exercise is suitable for beginners?
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The upper body/lower body split is best for beginners. Because it allows you to train all your muscle groups separately and have a good recovery time.
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Benefits of the split training style
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Using split exercises has two huge advantages. One is that it gives you enough time to train intensely on certain areas of the body, and secondly, you will have more time to rest and recover your muscles. Other positive points of spelt exercises are:
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- Split is short and effective. Therefore, you can choose more intense exercises and do your exercises with more concentration.
- In this training model, due to the more energy and time you have, you can include more movements in your program.
- Your motivation will be more during training; Because your training days and hours are less than other training models.
- Your muscles will have more time to recover and restore, if you train three days a week, you will have about 2 days to recover.
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Disadvantages of split exercises
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If you have just started your bodybuilding training and you are a beginner, all trainers suggest doing full body exercises and forbid you to do split exercises; Because whole body exercises are a great opportunity to learn how to perform movements correctly and gain strength and fitness.
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Another very important point is that you should not miss even one day of training in split training, because in each session the focus is on a specific part of the body, and if you don’t go to training for even one day, your muscle symmetry may be disturbed. Other negative points of split exercises are:
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- After each training session, one part of your body will experience significant pain and cramp, and in the next training session, you should completely limit the use of those muscles.
- Planning and writing a split bodybuilding program requires a professional trainer and must be written in such a way that different parts of the body do not suffer from overtraining.
- Sometimes, if your training style and schedule is not very professional, your rest days may be too much and you will miss useful training days.
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Comparison of full body exercise and split exercise
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If we want to compare the full body training with the split training style in 30 days, we can mention the following.
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Fatigue due to split is less!
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The amount of fatigue and body pain in the split model is lower than the whole body training model. Because the amount of calories burned in the whole body is more than split exercises, and you will have more pain and fatigue from that side of the body.
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The focus and accuracy of the split is greater!
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The focus and accuracy is more on the muscles in the split training model. Instead of worrying about all your muscles like a total body workout system. In split training, you will only focus on certain muscles in each session.
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Full body is more suitable for beginners and split for professionals!
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Another difference between full body exercises and split exercises is that full body is more suitable for beginner athletes; While split exercises have a higher level and are not recommended for beginners.
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final word
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In the split training style, different muscles or parts of the body are trained separately and each session focuses on one muscle group. There are different types of split exercises and the choice of exercise model will depend on your personal choice.
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If you still have doubts about choosing split exercises and are looking for the best exercise program for you, the best suggestion we can give is to get help from professional trainers of Vitamin.
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References: advancedbodymetrics – byrdie – verywellfit
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