Split weight training

Split weight training is a type of exercise workout routine. It is a workout regimen where different muscle groups are targeted on separate days, rather than exercising the entire body in a single session. This type of training allows for focused work on each muscle group while providing appropriate recovery time between training on the same muscle.[1] This type of training is mostly used by bodybuilders and fitness trainers, while professional lifters typically avoid this approach.[2]

Workout Splits

Push/Pull/Legs

Firstly, the push muscles consisting of the chest, shoulder, and triceps. Example exercises are the barbell bench press, incline barbell press, barbell shoulder press, dip, and triceps push down. Separately, the exercises for pull muscles (back, biceps, abdominal, calves and legs) are pull ups, sit-ups, barbell curls and standing calf raises. The two workouts are performed on separate days.

Upper/Lower Body

Workout sessions are usually divided between the upper- and lower body, which often includes the abdominal muscles. Typical workouts for an upper body routine include the bench press, biceps curls, lateral raises, seated lateral pull-downs and barbell rows. Lower body routines often include the leg-press, squats, leg extensions and leg curls.

Arnold Split

The Arnold Split consists of 3 different workout routines: chest/back, shoulders/arms and core/legs. It is named after Arnold Schwarzenegger, who popularized the routine during his preparations for the second Mr Olympia.[3]

Double Split

Training a full workout in the morning and evening with at least 8 to 10 hours rest between.[3]

Advantages

Advantages of split weight training include:[4]

  • Less time spent per workout
  • Less possibility of over-training
  • More time to individually focus on certain muscle groups

References
  1. "The Ultimate Guide to Workout Splits For Growth". Bodybuilding.com. 2014-10-14. Retrieved 2023-10-25.
  2. "Pros and Cons of Split System Training". Verywell Fit. Retrieved 2023-10-25.
  3. Schwarzenegger, Arnold (1987). Encyclopedia of modern bodybuilding. Simon and Schuster. pp. 203–204. ISBN 0-671-63381-3. OCLC 15244528.
  4. "The Split Training Guide - Why, How and When to Workout". Get Fit Body. 2014-05-29. Retrieved 2017-05-09.
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