Split routine

A split routine trains different muscle groups on different days.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.} The NSCA’s program design guide describes three structures: full-body workouts, upper and lower body splits, and muscle group splits.^{2Hoffman, NSCA’s Guide to Program Design, p. 99.} Muscle group splits, such as a back and biceps day, are characteristic of bodybuilding programs.^{2Hoffman, NSCA’s Guide to Program Design, p. 99.}

A split allows training on consecutive days while each region rests.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.} For example, lower body sessions on Monday and Thursday and upper body sessions on Tuesday and Friday leave two or three days between sessions for the same region.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.} Splits can also follow movement patterns, such as push and pull.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 413.}

Who needs a split routine?

The NSCA texts present splits as a next step for intermediate and advanced clients.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.},^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 413.} Rippetoe and colleagues say a three-day whole-body plan can serve most clients throughout their training career.^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 250.} Their reasons to switch include boredom, fitting lifting around sport training, and sessions that become too long or too tiring to recover from.^{4Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 250.} Schoenfeld considers both approaches viable but says body-region splits may work better at higher training volumes.^{5Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 100.}

In practice

• Choose the layout around the client’s available days, time per session and experience.^{6International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 321.}
• The NSCA gives typical weekly training frequencies of 2 to 3 sessions for beginners, 3 to 4 for intermediates and 4 to 7 for advanced clients.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 463.}
• Alternating upper and lower body gives each muscle at least 48 hours between sessions, even on consecutive training days.^{3Schoenfeld and Snarr (eds.), NSCA’s Essentials of Personal Training, 3rd ed., p. 413.}
• A body-region split allows more weekly sessions with shorter workouts, which helps when weekly volume is high.^{5Schoenfeld, Science and Development of Muscle Hypertrophy, 2nd ed., p. 100.}