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. 

Don't forget about your cardio, and add in adequate rest days!