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Split Workout

Aim of Split Workout

The following six weeks are designed to challenge your body more, further increasing overall strength, symmetry, and muscular endurance. Split workout will lead to noticeable increases in muscle size or tone and body shape.

Progression during Split Workout

You divide your body into two parts - upper body and lower body - and employ the sets training method. Slightly heavier weights and lower repetitions are used. Increase your training frequency to three workouts per week on non-consecutive days (e.g. Monday, Wednesday, Friday), so you have a minimum of one day's rest between workouts. This allows you to increase the training intensity.

Split Workout

Alternate the two workouts. This means that one week you will perform the first workout twice and the second workout once, and the following week you will perform the second workout twice and the first workout once. The workout should still take about 45 minutes (excluding warm-up and stretching). Select slightly heavier weights for each exercise so you are increasing the total workload for each muscle group. The last 1-2 repetitions you should feel very hard (that is, grinding to a halt) but leave you just below the point of muscle failure (the point at which you can no longer lift the weight in the proper form). Maintain strict form for each repetition, using the complete range of movement. Rest for approximately 60-90 seconds between sets or until your breathing rate almost returns to normal.

Weeks 1-5: Split Workout

Frequency: 3/week

Workout time: Approx. 45 min (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Allow approx. 60-90 s between sets and 1-2 min between exercises.

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Split Workout 1: Upper Body

Split Workout 2: Lower Body

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