Friday, April 19, 2013

Good Training Splits


Below are examples of proven training splits. There is no one size fits all option. Make your own decision.

The GH15 split

# Recommended by the legendary GH15 who most people believe to be Nasser El Sonbaty.

Day 1: Arms
Day 2: Legs 
Day3:  Rest
Day4:  Back
Day5:  Chest and shoulders
Day 6&7 - Rest

This is a pretty good split unless you want to bring up your legs. The split is upper body focused and your arms get hit a lot. If you have weak legs switch to something like this:

The Leg split:

Day 1: Legs (quad focused workout)
Day 2: Chest and calves
Day 3: Rest
Day4:  Legs and back (hamstring focused workout)
Day 5: Shoulders, Arms, Calves

If you have weak back try this split:

Day 1: Legs
Day 2: Back - no deadlifts; light day
Day 3: Rest
Day 4: Back - heavy day
Day 5: Shoulders, Arms
Day 6&7 Rest

For weak chest or shoulders try this:

Week 1:

Day 1: Chest 
Day 2: Legs
Day 3: Rest
Day 4: Back
Day 5: Chest shoulders and arms
Day 6&7: Rest

Week 2: 

Day 1: Legs
Day 2: Chest
Day 3: Rest 
Day 4: Back
Day 5: Chest shoulders and arms
Day 6&7: Rest

For busy people try this split:

Day 1: Chest and Back
Day 2: Legs

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