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Bodybuilding Training Programs and Splits
Part of the secret of muscle building is making sure your muscles get a thorough workout without overdoing it. The process of building muscles involve breaking them down at first and then letting the body build them up again, hopefuly stronger for every time. Training too much will push your body into the state of overtraining, a process where the body breaks the muscles down but has problems building them stronger To avoid such a state it is vital that your training programs allows for enough rest between workouts of the same muscle. That is the purpose of splits, a few is mentioned here and more will come along with more details and programs.
7-day splits:
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Routine 1 Rest Routine 2 Rest Routine 3 Rest Rest
14-day splits:
Day1 Day2 Day3 Day4 Day5 Day6 Day7 Day8 Day9 Day10 Day11 Day12 Day13 Day14 1 Rest 2 Rest 3 Rest Rest 1 Rest 2 Rest 3 Rest Rest My program:
This is a complete workout based on those principles. It is 10-12 sets per workout, can be done in 7 or 8 days, and uses the 'one heavy day, one light day' concept on an 8 day schedule.
My workouts often include heavy singles, but the 3x1 <3 heavy singles> can be replaced with a complete working set.SAT (9 sets) ------------------------------------------------------------------ Sat Squats. (3) 3x1. 2x5-7. Hack Squat. (1) 1x5-7 dropset <1 drop>. Leg Press. (1) 1x5-7 dropset <2 drops>. SLDL. (1) 1x5-7 dropset <1 drop>. Standing Calf. (3) 3x~30. ------------------------------------------------------------------ MON (12 sets) ------------------------------------------------------------------ Mon 1 Flat Bench. (3) 3x1. 2x5-7. Dips, Weighted. (2) 1x5-7 + 1x5-7 dropset <1 drop>. Incline Dumbell Press. (1) 1x5-7. Military Press/Pullovers. (4) 2/2x5-7 superset. Dumbell Curls. (2) 2x5-7. ------------------------------------------------------------------ Mon 2 Dips, Weighted. (3) 2x5-7 + 1x5-7 dropset <1 drop>. Incline Bench. (2) 2x5-7. Flat Dumbell Press. (1) 1x5-7. Military Press/Pullovers. (4) 2/2x5-7 superset. Dumbell Curls. (2) 2x5-7. ------------------------------------------------------------------ TUE (9 sets) ------------------------------------------------------------------ Tue Deads. (3) 3x1. 2x5-7.. Powercleans. (1) 1x5-7 dropset <1 drop>. Leg Press. (1) 1x5-7 dropset <2 drops>. SLDL. (1) 1x5-7 dropset <1 drop>. Shrugs. (3) 3x5-9. ------------------------------------------------------------------ THU (11 sets) ------------------------------------------------------------------ Thu Wtd Chins. (3) 2x5-7 + 1x5-7 dropset <1 drop>. Close Gr Bench/Dumbell Row. (4) 2/2x5-7 superset. Pushdowns. (1) 1x5-7 dropset <2 drops>. Preachers. (3) 3x5-7. ------------------------------------------------------------------ Not show here: abs, done as warmup each day. By keeping sets down to 9-12, you prevent overtraining, but you do have to make sure each set counts. With the drop-sets, there should be no problem in this respect.Heavy-Light training method:
HEAVY LIGHT ----- -- Day 1. Squats Close Grip Bench Calves Pec Deck Day 3. Deadlifts Pull Downs Shrugs Preacher Curls Day 5. Bench/Dips Leg Press Shlder Press Leg Curl Day 7. Wtd Chins Shrugs DB Rows DB Curls Day 2,4,6,8. Rest. Notice how for each of the heavy movements (except deads) there is a light movement on an opposite day which is to be done with a lighter level of intensity than the heavy movement. You pursue all your "heavy" days with utmost intensity, but light work you just basically do, not worrying about intensity.Muscle News
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