SPLIT ROUTINE SCHEDULES FOR WEIGHT TRAINING
*Remember to follow the general rule: allow 48 hours between working the same muscle groups!
UB – UPPER BODY
LB – LOWER BODY
FB – FULL BODY
3 DAY SPLITS:
M – FB
W – FB
F – FB
—
M – LB
W – UB
F – FB
—
M – PUSH
W – PULL
F – FB
—
M – UB
W – LB
F – UB
REVERSE PATTERN EVERY OTHER WEEK
—
M – PUSH
W – PULL
F – PUSH
REVERSE PATTERN EVERY OTHER WEEK
—
M – CHEST/TRICEPS
W – BACK/BICEPS
F – LEGS/SHOULDERS
4 DAY SPLITS
M – UB
T – LB
H – UB
F – LB
—
M – UB
T – LB
H – FB
SA – FB
—
M – PUSH
T – PULL
H – PUSH
F – PULL
—
M – PUSH
T – PULL
H – FB
SA – FB
—
M – PUSH
T – PULL
H – UB
F – LB
—
M -UB
T – LB
W – UB
F – FB
REVERSE UB/LB PATTERN EVERY OTHER WEEK
—
M – PUSH
T – PULL
W – PUSH
F – FB
REVERSE PUSH/PULL PATTERN EVERY OTHER WEEK
—
M – CHEST
T – BACK
H – LEGS
F – SHOULDERS/ARMS
—
M – CHEST/TRICEPS
T – BACK/BICEPS
W – LEGS/SHOULDERS
F – FB
—
M1 – CHEST/TRICEPS
T1 – BACK/BICEPS
H1 – LEGS/SHOULDERS
F1 – CHEST/TRICEPS
M2 – BACK/BICEPS
T2 – LEGS/SHOULDERS
H2 – CHEST/TRICEPS
F2 – BACK/BICEPS
M3 – LEGS/SHOULDERS
T3 – CHEST/TRICEPS
H3 – BACK/BICEPS
F3 – LEGS/SHOULDERS
—
5 DAY SPLITS
M – UB
T – LB
W – UB
H – LB
F – UB
REVERSE PATTERN EVERY OTHER WEEK
—
M – PUSH
T – PULL
W – PUSH
H – PULL
F – PUSH
REVERSE PATTERN EVERY OTHER WEEK
—
M – CHEST/TRICEPS
T – BACK/BICEPS
W – LEGS/SHOULDERS
F – UB
SA – LB
—
M – CHEST
T – BACK
W – SHOULDERS
H – LEGS
F – BICEPS/TRICEPS
6 DAY SPLITS
M – CHEST
T – BACK
W – LEGS
H – SHOULDERS
F – BICEPS/TRICEPS
S – LEGS
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