What are split routines?

A split routine focuses on 1-2 muscle groups per session and hits the entire body in the course of about a week. Doing this kind of workout requires you to go to the gym more and spend a longer period of time there. Using a split routine is best for intermediate to advanced gym goers who are trying to gain muscle mass. I try to change my routines every week to keep my muscles confused and always guessing what I am going to do next. Your muscles have memory so keeping the same routine doesn’t help you in any way. I love split routines especially after I have done a hard week of cardio and full body workouts. I get just as tired and or bored so you need to mix it up! Get creative and have fun doing it! Take your workout outside and get some vitamin d or hit up the gym and hit it hard! Challenge yourself and take your body to the next level every time. I promise you will see the gains fast!

Here are two sample split routines:

Upper/Lower Split Routine

Day 1: Quads, hams, calves, abs
Day 2: Chest, back, triceps, shoulders, biceps
Day 3: Rest
Day 4: Quads, hams, calves, abs
Day 5: Chest, back, triceps, shoulders, biceps
Day 6: Rest
Day 7: Repeat

Push/Pull Routine

Day 1: Back, biceps, abs
Day 2: Hams, quads, calves
Day 3: Chest, shoulders, triceps
Day 4: Rest
Day 5: Back, biceps, abs
Day 6: Hams, quads, calves
Day 7: Chest, shoulders, triceps
Day 8: Rest
Day 9: Repeat

Here is another example of a 5-day split I have used in my
training sessions:

5 Day Split

DAY 1
Moderate Cardio 20-30min
Legs & Chest (weighted legs SS chest)
LEG STRENGTH/MASS WORKOUT:
1. Smith Squats: 5 x 8-12 (alternate feet wide/narrow)
2. Heavy Press: 4 x 10-12 reps
3. Heavy Flys: 4 x 8-10 reps
4. Weighted Walking Lunges 4 x 12 reps/leg
5. Leg Extensions (4 x 15) SS Machine Hamstring Curls (4 x 12)

DAY 2
CARDIO (30-45 MIN) – MODERATE TO HIGH INTENSITY
ABS Superset WITH FRONT AND SIDE DELTS

DAY 3
BACK & REAR DELTS
20 MIN HIGH INTENSITY CARDIO

DAY 4
LEGS –
LEG SUPERSETS – HIGH VOLUME- SETS 15-20 SUPERSET (3-4X EACH)
1. Split Lunges (back foot up) SS SL Low Leg press
2. Seated Machine Hamstring Curls SS with DB Front Lunges (or can do stationary
lunges)
3. SL Leg Extensions SS Side Lunges (or inner thigh machine)
4. 3 sets Stiff Leg Dead lift to stretch Hams out

DAY 5
BICEP/TRICEP/ABS
30-40MIN CARDIO

**DO AS MUCH ON THE STAIRMILL AS YOU CAN
** WILL HELP BUILD GLUTES!! NO WALKING FOR CARDIO UNLESS AT INCLINE ON TREADMILL