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Split Training System




)Split Training System is a popular training system used by bodybuilders to gain muscle mass and strength. It involves splitting the body into different parts and focusing on one part at a time. This allows the bodybuilder to focus on specific muscles while also allowing them to rest other muscles in between workouts.

Benefits of the Split Training System

Split Training System is especially beneficial for those looking to increase their strength or size quickly, as it allows them to target each muscle group more intensely than traditional training systems. Additionally, this system can help prevent injuries and maximize results by allowing for more targeted workouts.

Split Training System has several advantages building strength and muscle mass, preventing injuries, and maximizing results. The disadvantages of this training system are that it can be more challenging to recover from intense workouts and isn’t as effective for those looking to increase flexibility or endurance.

Why  the System Was Introduced

Joe Weider first developed the Split Training System in the 1950s. They wanted to create an effective way for bodybuilders to train their muscles efficiently. Since then, the system has been adapted and refined by various trainers, resulting in the system we know today.

The Split Training System is now used by bodybuilders worldwide and is considered one of the most effective ways to build muscle mass quickly and safely.

In recent years, the training system has been adapted by powerlifters who have found that it can be modified to work well for them. CrossFit athletes have also adopted the approach, who believe it is a good base for their training. Let us discuss some key concepts in the Split Training System and how they may apply to powerlifting.

Lower Body Vs. Upper Body Workouts

The Difference Between Lower-Body and Upper-Body WorkoutsAs mentioned above, a critical aspect of using a split training system is identifying which muscles should be targeted in each workout. Essentially, there are 2 "categories" of muscles based on the anatomical region.

The lower body and the upper body. Since powerlifting primarily targets the muscles in the upper body, a split training system is not necessarily applicable to this sport.

The lower body consists of the legs, hips, and buttocks muscles.SquatDeadliftBench PressMilitary pressClose grip bench press/dumbbell shoulder pressHack squat /back squatSplit by training system: Body-part splitPowerlifting-style splitHigh volume/high-intensity split.

The Need to Train All Muscle Groups

The split training system came when bodybuilders stopped training all muscle groups in one training day and began to work out individual muscle groups on different training days. Initially, the split system implies two workouts per muscle group for one week, with a 4-day, 5-day, or 6-day training cycle.

In other words, each muscle group worked two times a week, and the number of workouts per week was 4, 5, or 6. Here, the separation of muscle groups to work out different training days could be made with many options and policies.

In the most basic version of the split system, muscle groups should split into two parts and train four times a week. The recommended version of the workouts during the week were the following days: Monday-Thursday and Tuesday-Friday.

Large muscle groups trained two times a week, and the small group of muscles (stomach, calves, forearms) could even be worked through each workout, namely 4 times a week. Separation of muscle groups in the split system is usually done on a "push-pull" principle.

For Example

- "Push" is about the groups that perform traction movement, such as back, biceps;
- “Pull” is about the group of muscles, which are the basic movements of the presses, such as chest, delts, and triceps.

The approximate separation of muscle groups in the 4-day cycle for the average level of fitness was as follows:

Scenario 1

-Monday-Thursday working on stomach, breast, delta, triceps, forearms, and eggs;
-Tuesday-Friday working on belly, legs, back, biceps, forearms, and calves.

Scenario 2

The separation could also be done on a "trunk limb":
-Monday-Thursday working on abdomen, chest, delta, back, and calves;
-Tuesday-Thursday working on stomach, legs, arms, and calves.

Scenario 3

Separation of muscle groups according to the split system can also be done freely,  like this:
-Monday-Thursday -stomach, legs, lower back, chest, biceps, forearms, eggs.
-Tuesday-Friday-Stomach, lats, delts and trapezius muscles, triceps, forearms.

Scenario 4

The next step, confined to well-trained bodybuilders, was the program split into a five-day cycle, from Monday to Friday. As in the 4-day split, all the muscles were divided into two parts.

Each half trained on Monday, Wednesday, and Friday one week and Tuesday and Thursday next week. Thus, every major muscle group is trained five times for two weeks.

The five-day split is used mainly in a pre-competitive period for well-trained bodybuilders with at least two years of training experience.

For the best-trained bodybuilders, but only in the precompetitive period, it could also be used 6-day split. There were two versions of the 6-day split. The first is when every major muscle group is trained two times a week, and the second is about the situation when each group is trained three times a week. The second option was used only for a few weeks before the competition.

The body was divided into three parts for a less intensive six-day cycle.

For Example:

-Monday-Thursday- abdomen, chest, upper back, and calves;
-Tuesday-Friday-stomach, legs, lower back, and upper arm;
-Wednesday-Saturday- calves, biceps, triceps, and forearm;

Gradually, as a middle ground between the 5-day and 6-day cycles appear, a new, viral 4-day process, in which the body is divided into three parts, each being trained consistently for three days, and on day 4 is a break. Then the whole cycle repeats.

Many top bodybuilders used this cycle in the preparatory period, as it allows for better recovery between workouts for each muscle group, compared with a 5-day and 6-day Split.

4-Day Cycle Training

Separation of muscle groups during training in the new 4-day cycle would look like this:

a) On the first day -work the stomach, legs, biceps, and calves;
b) On the second day- work on calves, chest, delta, and abdomen;
c) On the third day, work the core, back, triceps, and forearms;
d) And the last, fourth day is the time for resting.

As you can see, the next step in the development of the split system is a 4-day cycle, or as it is called, three plus one cycles.

Drawbacks of Split Training System in Bodybuilding

Split Training System in bodybuilding is a famous workout routine amongst bodybuilders. It involves splitting the body into muscle groups and training each group on separate days. However, this system also has its drawbacks.

It can be time-consuming and may not be suitable for those who have limited time to work out or are beginners in bodybuilding. Furthermore, it can lead to overtraining of certain muscle groups while neglecting others which can cause imbalances in the body and potential injury.

So, what is a healthy amount of training? In general, the experts say that to reap 100% of the benefits of physical activity, you need to exercise at least 4-5 times per week. More flexibility in how often you can partake in physical activity will come with experience and your workload. If you want to stay healthy and exercise regularly, do not overdo it. Follow your body's natural rhythm for a healthy balance.

If you have an injury, know when to stop exercising. A common mistake people make is continuing to exercise with an injury that could worsen over time. This is dangerous and discouraging because it feels like the pain will never go away.

Be patient, and know your limits and your body's needs. If an injury worsens despite rest, consult a trainer or doctor for more information on proper treatment and care. Many other factors can affect your health, but these three tips are important for overall wellness and physical activity.


Split training is an effective way for bodybuilders to reach their goals. It allows them to focus on specific muscle groups and tailor their workouts to meet their needs. Split training also helps bodybuilders avoid overtraining, which can lead to injury and fatigue.

Additionally, split training can help bodybuilders build muscle faster and more efficiently than traditional full-body workouts.

By focusing on one muscle group at a time, bodybuilders can target the areas they want to work on without wasting energy or time on muscles that are already well-developed.

Split training is essential for any serious bodybuilder looking to achieve their goals quickly and safely. It allows you to use the best exercises for each muscle group in a way that works well with your body.

Bodybuilding is a structured, demanding sport that requires intense effort and consistency over long periods. It's important to note that you have little chance of success without training smart, including experimenting with different training split patterns.

Check out Our Training Program:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

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