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Comprehensive Workout Split Guide

The Complete Workout Split Guide outlines various training splits for different fitness levels, including Full Body, Upper/Lower, Push/Pull/Legs, Bro Split, and Hybrid Split. Each split includes a schedule, example workouts, and recommended rest periods, catering to beginners through advanced lifters. Progression strategies are also provided to help users increase their strength and muscle growth effectively.

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27 views4 pages

Comprehensive Workout Split Guide

The Complete Workout Split Guide outlines various training splits for different fitness levels, including Full Body, Upper/Lower, Push/Pull/Legs, Bro Split, and Hybrid Split. Each split includes a schedule, example workouts, and recommended rest periods, catering to beginners through advanced lifters. Progression strategies are also provided to help users increase their strength and muscle growth effectively.

Uploaded by

jackgaming7289
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Complete Workout Split Guide

Full Body Split (3 Days/Week)

Who it's for: Beginners, people with limited time

Schedule:

- Monday: Full Body A

- Wednesday: Full Body B

- Friday: Full Body A (alternate weekly)

Example Workouts:

- Squat: 3x8-10

- Bench Press: 3x8-10

- Bent-over Row: 3x10

- Overhead Press: 2x10

- Plank: 3 sets x 30 sec

Rest: 60-90 sec between sets

Progression: Add weight weekly, aim for 2.5-5kg increase.

Upper/Lower Split (4 Days/Week)

Who it's for: Intermediate trainees

Schedule:

- Monday: Upper Body

- Tuesday: Lower Body

- Thursday: Upper Body

- Friday: Lower Body


Complete Workout Split Guide

Upper Body Example:

- Bench Press: 4x6-8

- Pull-Ups: 4x6-10

- Shoulder Press: 3x10

- Curls/Extensions: 3x12

Lower Body Example:

- Squat: 4x6-8

- Deadlift: 3x5

- Lunges: 3x10/leg

- Leg Curl/Extension: 3x12

Rest: 60-120 sec depending on intensity

Push/Pull/Legs Split (6 Days/Week)

Who it's for: Intermediate to advanced

Schedule:

- Mon: Push (Chest, Shoulders, Triceps)

- Tue: Pull (Back, Biceps)

- Wed: Legs

- Thu: Push

- Fri: Pull

- Sat: Legs

Push Day:

- Bench Press: 4x8

- Shoulder Press: 3x10

- Tricep Dips: 3x12


Complete Workout Split Guide

Pull Day:

- Deadlift: 3x5

- Pull-ups: 4x8-10

- Barbell Row: 3x10

Leg Day:

- Squat: 4x8

- Leg Press: 3x12

- Hamstring Curl: 3x15

Rest: 60-90 sec hypertrophy style

Bro Split (5-6 Days/Week)

Who it's for: Bodybuilders, muscle isolation focus

Schedule:

- Mon: Chest

- Tue: Back

- Wed: Legs

- Thu: Shoulders

- Fri: Arms

- Sat: Optional Full Body

Example (Chest Day):

- Bench Press: 4x10

- Incline Dumbbell Press: 3x10

- Chest Fly: 3x12

- Pushups: 3 sets to failure


Complete Workout Split Guide

High volume, moderate rest (30-60 sec)

Hybrid Split (Strength + Hypertrophy)

Who it's for: Lifters combining strength & muscle growth

Schedule:

- Mon: Upper Strength

- Tue: Lower Strength

- Thu: Push Hypertrophy

- Fri: Pull Hypertrophy

- Sat: Legs Hypertrophy

Example (Upper Strength):

- Bench Press: 5x5

- Barbell Row: 5x5

- Overhead Press: 3x6

Example (Push Hypertrophy):

- Incline DB Press: 4x10

- Lateral Raise: 3x15

- Tricep Pushdown: 3x15

Progress using linear periodization or undulating rep schemes.

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