Comparing Various Training Splits

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There are a lot of different ways to workout. Some people were taught an initial training routine and have never comparing various training splitsvaried. Others have worked with a variety of systems to find what works best for them. The bottom line is that everyone is different and you need to figure out what works best for you.

Your Needs

This is the biggest concern of any training split; how does it fit you. What is your training schedule allow? Do you only have 4 days a week at the gym or can you train 6 days in a week? Time or availability is often the number one reason people change or adjust a workout split.

Muscle Groupings

This is an important aspect of training splits. Over the years I have seen some crazy splits which make no sense. People have reasons behind the ideas, but sometimes it can be a head scratcher. For example, one split had chest on day 1, triceps on day 2, and shoulders on day 3. This meant that his triceps were being worked every single day with bench presses and shoulder presses on days 1 and 3. So the muscle splits have to make sense to avoid overtraining.

Rest Days

The last factor in a training split is rest. You need to make sure your body gets enough rest if you want it to grow. If you aren’t allowed enough off-time then the dreaded overtraining can occur, which nobody wants. Also, you need to consider your lifestyle in regards to off days. If you enjoy being active in sports your body will need more rest beyond the standard days. For the splits given below you can use a rest day whenever you want. Personally I try not to limit myself to always doing X program on a certain day. If I am tired then I take an extra day off.

Training Splits

Here a bunch of training splits. Compare how they fit into your schedule and life and give a few a try. In the fitness world variety is the spice of life so don’t be afraid to try something new. It might end up being a great decision or in the worst case it is a week of being a little different. You should at least take a full day off after the last day in the split.

3-Day Splits

  • Day 1 – Shoulders, Chest, and Triceps
  • Day 2 – Back, Biceps, and Core
  • Day 3 – Quads, Hamstrings, and Calves


  • Day 1 – Chest and Triceps
  • Day 2 – Back and Biceps
  • Day 3 – Legs and Shoulders


4-Day Splits

  • Day 1 – Chest and Triceps
  • Day 2 – Back and Biceps
  • Day 3 – Shoulders and Core
  • Day 4 – Legs


  • Day 1 – Chest and Back
  • Day 2 – Calves and Core
  • Day 3 – Shoulders, Triceps, and Biceps
  • Day 4 – Quads and Hamstrings


5-Day Splits

  • Day 1 – Chest
  • Day 2 – Back
  • Day 3 – Shoulders and Core
  • Day 4 – Biceps and Triceps
  • Day 5 – Calves, Quads, and Hamstrings


  • Day 1 – Chest and Calves
  • Day 2 – Back and Core
  • Day 3 – Shoulders and Traps
  • Day 4 – Biceps, Triceps, and Calves
  • Day 5 – Quads, Hamstrings, and Core

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