Split workout or split training program is a term in the fitness world that means dividing your workout routine to focus on different muscle groups on different days.
1. Full Body Workout:
Full body workout (FBW) is a type of exercise that trains all major muscle groups in your body in one workout session. This workout is typically done 2-3 times a week with moderate to high intensity. It's commonly chosen by busy individuals who can't train more than three times a week, making this split a preferred choice.
Advantages of Full Body Workout:
- Burns a lot of calories and trains the entire body at once.
- Works all major muscles evenly in one session.
- Helps burn more calories.
Disadvantages of Full Body Workout:
- Your muscles need more time to recover from high-intensity training that targets the entire body.
- High fatigue levels due to training the entire body in one session.
- Requires extra energy as most splits involve compound movements, which require many muscles to work.
- Not very focused on smaller muscles that need to be trained with isolation movements, which may be fatigued by the end of the workout.
Example Full Body Workout Exercises:
- Squat: Targets leg muscles, glutes, and core.
- Push-up: Targets chest, triceps, and shoulders.
- Pull-up: Targets back, biceps, and shoulders.
- Overhead press: Targets shoulders and triceps.
- Barbell row: Targets back and biceps.
- Lunges: Targets leg muscles, glutes, and core.
2. Upper Lower Workout:
Upper Lower Workout (UL) divides your workout routine into two days: one day for upper body muscles and one day for lower body muscles. This workout is usually done 4 times a week.
Advantages of Upper Lower Workout:
- Focuses training on major muscle groups, helping to build strength and muscle mass effectively, and can be optimized by training each muscle twice a week.
- Strengthening upper and lower body muscles evenly can improve balance and coordination.
- Efficient as it can train many upper or lower body muscles at once.
Disadvantages of Upper Lower Workout:
- Not very focused on smaller muscles that need to be trained with isolation movements, which may be fatigued by the end of the workout.
- Cannot perform isolation movements for each muscle as it would take more time.
- Requires a lot of stamina as it trains 3 major muscles: chest, back, and arms as a closure.
Example Upper Lower Workout:
Day 1 (Upper Body):
- Bench press: Targets chest and triceps.
- Barbell row: Targets back and biceps.
- Overhead press: Targets shoulders and triceps.
- Bicep curl: Targets biceps.
- Tricep extension: Targets triceps.
Day 2 (Lower Body):
- Squat: Targets leg muscles, glutes, and core.
- Deadlift: Targets back, legs, and glutes.
- Leg press: Targets leg muscles and glutes.
- Hamstring curl: Targets hamstrings.
- Calf raise: Targets calf muscles.
3. Push Pull Legs (PPL):
Push Pull Legs (PPL) is a popular workout program that divides the workout routine into three days, focusing on different muscle groups each day. This split is highly recommended for hypertrophy if done twice a week.
Day 1 and 4 (Push): Training muscles used for pushing, such as chest, triceps, and shoulders.
Day 2 and 5 (Pull): Training muscles used for pulling, such as back, biceps, and forearms.
Day 3 and 6: Training leg and glute muscles.
Advantages of Push Pull Legs Workout:
- Allows targeting muscles maximally in one day.
- Each muscle group can be trained twice a week, promoting muscle growth.
- Balanced training helps prevent injuries due to overtraining.
Disadvantages of Push Pull Legs Workout:
- Requires high dedication and consistency if doing the recommended twice-weekly PPL split for maximum muscle growth.
- Sometimes excessive fatigue may necessitate a deload week every month.
Example Push Pull Legs Workout:
Day 1 and 4 (Push):
- Bench press: Targets chest and triceps.
- Overhead press: Targets shoulders and triceps.
- Incline dumbbell press: Targets upper chest.
- Decline dumbbell press: Targets lower chest.
- Tricep pushdown: Targets triceps.
Day 2 and 5 (Pull):
- Pull-up: Targets back and biceps.
- Barbell row: Targets back and biceps.
- Seated cable row: Targets back.
- Bicep curl: Targets biceps.
- Hammer curl: Targets biceps.
Day 3 and 6 (Legs):
- Squat: Targets leg muscles, glutes, and core.
- Deadlift: Targets back, legs, and glutes.
- Leg press: Targets leg muscles and glutes.
- Leg extension: Targets quadriceps.
- Hamstring curl: Targets hamstrings.
- Calf raise: Targets calf muscles.
4. Arnold Split:
Arnold Split is a workout program popularized by bodybuilding legend Arnold Schwarzenegger. This program divides the workout routine into two or three days, focusing on different muscle groups each day.
Day 1 (Chest, back):
Day 2 (Shoulder and arm )
Day 3 ( Legs )
Special Arnold split ( abs and core everyday )
Advantages of Arnold Split:
- Each muscle group can be trained twice a week, promoting muscle growth.
Disadvantages of Arnold Split:
- Can be taxing as it trains two major muscle groups, chest and back, in one day.
Example Arnold Split Workout:
Day 1 (Chest, Shoulders, Triceps):
- Bench press: Targets chest and triceps.
- Incline dumbbell press: Targets upper chest.
- Decline dumbbell press: Targets lower chest.
- Barbell row: Targets back and biceps.
- Seated cable row: Targets back.
- Pull-up: Targets back and biceps.
Day 2 (Shoulders, Arms):
- Overhead press: Targets shoulders and triceps.
- Lateral raises: Targets side shoulders.
- Tricep pushdown: Targets triceps.
- Bicep curl: Targets biceps.
- Hammer curl: Targets biceps.
5. Bro Split:
Bro Split is a workout program that divides the routine into several days, focusing on one muscle group per day. This program is usually done 5-6 days a week, with one day of rest.
Day 1: Chest dan Trisep
Day 2: Back dan Bicep
Day 3: Legs
Day 4: Shoulder
Day 5: Core dan forearm
Advantages of Bro Split:
- Focuses on one muscle group per day, allowing for high-intensity and detailed, isolated focus.
Disadvantages of Bro Split:
- Training the entire body requires 5-6 days per week.
- Each muscle group cannot be trained twice a week.
Example Bro Split:
Day 1: Chest and Triceps
Chest:
- Bench Press
- Decline Dumbbell Press
- Cable Fly
Triceps:
- Tricep Pushdown (with rope or bar)
- Overhead Tricep Extension
- Skullcrusher (dumbbell)
As you embark on your fitness journey, consider your goals, schedule, and personal preferences. Whether you opt for the efficiency of full-body workouts, the balance of upper-lower splits, or the targeted approach of PPL, the key is consistency and dedication. Find the split that aligns with your lifestyle and keeps you motivated. Remember, the best workout split is the one that you enjoy and can stick to in the long run. So lace up your shoes, hit the gym, and unleash your full potential!
Lets make bigger muscles !
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