Strength Training Splits

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: October 1, 2008

Strength Training Splits

If you are currently strength training on a regular basis you have already completed the most difficult task. Even avid exercisers shy away from strength training, because it appears complex and time consuming. In past articles I’ve written how simple body weight exercises are a form of strength training. They can be done outdoors, in your home, anywhere.

If you are serious about hitting the weights to improve your physique and your health then you may have contemplated different routines and body splits. Every fitness professional and exercise enthusiast has their favorite way of doing things. How you choose to do your strength training routine depends on your ultimate goal. If you are training for a sport such as soccer or lacrosse then a full body lift that includes explosive movements and plyometrics is most suitable. If you want to gain size and definition you may opt for a four-day per week lifting program training two major muscle groups at a time.

The time you have each week to dedicate to strength training is a determining factor in deciding the best split. It is important to stick to a program and lift on a regular basis in order to receive noticeable improvements. Choose a routine that works for you. I will address the basics of three common strength training splits: full-body, upper body/lower body, and four-day training program.

Access to a gym is helpful when following the example programs, but all lifts can be modified and done at home with the use of at-home exercise equipment such as an exercise bench, and free weights. If you choose to try any of these programs please check with your doctor to make sure you are in good health and seek the assistance of a fitness professional to ensure safety. Strength training is beneficial to your health, but can cause injury if done incorrectly.

Full Body

In general, strength training promotes fat burning by increasing lean muscle mass, but a full body split may be the most beneficial if fat loss is your goal. This split is designed to work many muscles at once by incorporating compound lifts. The more muscles worked, the more calories burned.

Lifting full body 2-3 nonconsecutive days each week is ideal. It may seem like a full body workout will take hours in the gym, but it usually consists of only 1-2 exercises per major muscle group. Complete 2-3 sets of 10-15 repetitions.

Full Body Split Example:
Legs: Squat
Chest: Incline dumbbell press
Back: Barbell Row
Abs: Crunch
Shoulders: Military Press
Biceps: Dumbbell curl
Triceps: Tricep dips

Studies have shown that a full body program that incorporates all major muscle groups once per week is enough to maintain current strength levels and muscle mass. This is a nice piece of information to know if you are too busy to improve upon your current fitness level, but don’t want to see your past efforts go to waste.

Upper Body/Lower Body Split

A two-day split allows you to complete more exercises for each muscle group in a single training session. You have the option of training 2 days per week or 4 days (2 days upper body/ 2 days lower body) depending on your schedule and fitness level.

On upper body training days you work the chest, back, shoulders, triceps, and biceps. On lower body training days you work the quadriceps, hamstrings, glutes, and calves. Complete at least 2 exercises per muscle group. One of these exercises can be a compound lift that works multiple muscles at once like a lunge, which works the quadriceps, hamstrings, and glutes.

Upper/Lower Body Split Example

Day 1: Upper Body Lift
Back: Seated row
Lat pull down
Shoulders: Upright row
Lateral raise
Chest: Dumbbell press
Cable cross
Biceps: Dumbbell curl
Preacher curl
Triceps: Dips
Kickbacks

Day 2: Lower Body
Legs (quads, hamstrings, glutes): Dumbbell Squat
Hamstrings: Leg curl
Quadriceps: Leg extension
Calves: Standing calf raise
Legs (quads, hamstrings, glutes): Walking lunge

4-Day Split

The 4-day split is the most intense, because each muscle group is being targeted once per week. Since this split is more intense it causes more damage to the muscles. Therefore, you must allow more time for recovery.
In a 4-day split, two body parts are trained in a single workout. Usually 2-3 exercises per muscle group are performed. You can divide the program in various ways. For example: back/chest, biceps/triceps or back/biceps, chest/triceps.
I prefer working opposing muscle groups on the same day, but choose what works best for you. I’ve split this program into a Monday/Tuesday, Thursday/Friday schedule, which allows for optimal rest and recovery time.

4-Day Split Example
Monday: Chest/Back
Incline Dumbbell Press
Cable Cross
Push-Up
Lat pull down
Seated cable row
Assisted Pull-ups

Tuesday: Quadriceps/Hamstrings
Squats
Leg Press
Stiff leg dead lift
Walking lunges
Leg extensions
Step-ups

Thursday: Biceps/Triceps
Tricep push down
Dips
Barbell curls
Preacher curl

Friday: Shoulders/Calves
Machine shoulder press
Lateral raise
Front raise
Rear deltoid fly
Standing calf raise
Seated calf raise

Take the complexity out of strength training before you hit the gym by familiarizing yourself with basic anatomy and biomechanics. Learn the names of all major muscles, which muscles work together to produce certain movements, and learn multiple exercises that strengthen and tone different body parts.

A personal trainer is an excellent resource. They should be able to show you how the exercise equipment works, and determine the best workout program for you. If you have any questions please feel free to contact me by email.