Burleigh heads personal training - A workout split is basically what you train or which training you do on a day of the week. For instance in the event you train your legs on Monday, back on Wednesday and chest on Friday, that would be an example of a training split. In the never-ending mission for enhance our training results, athletes, fitness enthusiasts and bodybuilders have experimented with a number of different training splits - the right, others terrible. Here are some of the most popular splits I use for athletic training, weight loss and rehabilitation that you are greater than welcome to take or adapt on your own purposes.



Before I go further, there a few simple rules I have that you should know before designing a training split.



The first is that simple things work best so don’t make it anymore complicated than need be.



The second (and this one relates especially to athletes) is basically that you should always train speed before strength and strength before endurance through the week.



The third is that the chest can usually handle more load than the legs because the muscle groups aren’t as large and may recover quicker. This means you'll be able to train them more often within your training split.



The fourth rule is that I do not to regularly pair two big compound movements in a single session e.g. a the bench press with a pull up. By avoiding this, it allows the trainee to focus more on the dominant exercise inside the session. NB: Check out Bodybuiliding Split #1 to see how I have done this.



The 5th is that you want to train antagonistic muscle tissues in your sessions 60-80% of the time e.g. if you train the biceps, additionally you train the triceps or if you train the quads, you also train the hamstrings in the same session. By achieving this, you get more overall work carried out in the session and you will get stronger a lot quicker due to a neat nervous system function called reciprocal inhibition. However you can’t do this all the time especially if you start using the Olympic lifts and you can see how I have slightly modified the splits in Bodybuilder Split #2 and Weight loss #3 to reflect this.

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The sixth is that you simply should design your split around a 7 day cycle as this is what most people will naturally manage to fit their schedule into the easiest. I am not a big fan of shorter training splits (e.g. Five days) because most people (even elite athletes that don't have to work) are simply preprogrammed to get working on 7 day cycles.





Unlike training the splits, training splits help you organize your training



So check out these possible training splits for various scenarios that again you are more than welcome to take and adapt to your own training:



Football (AFL, League, Union, Soccer) Off-season #1 (Can train twice daily)



Monday AM: Speed



Monday PM: Lower Body Weights



Tuesday AM: Chest muscles Weights



Tuesday PM: Interval Training/Strongman Training



Wednesday: Off



Thursday AM: Speed



Thursday PM: Lower Body Weights



Friday AM: Torso Weights



Friday PM: Interval Training/Strongman Training



Saturday: Aerobic Training



Sunday: Off







Football (AFL, League, Union, Soccer) Off-season #2 (Can only train once daily)



Monday: Speed



Tuesday: Chest & Biceps



Wednesday: Legs



Thursday: Interval training workouts



Friday: Back &Triceps



Saturday: Aerobic Training



Sunday: Off







Bodybuilding #1



Monday: Chest & Biceps



Tuesday: Quadriceps & Knee Flexors (e.g. hamstring curl)



Wednesday: Shoulders & Calves



Thursday: Back & Triceps



Friday: Hip Extensors (e.g. deadlift) & Abs



Saturday: Weak spots (e.g. the body part the trainee feels lets them done the most)



Sunday: Off







Bodybuilding #2



Monday: Chest & Shoulders



Tuesday: Quads



Wednesday: Back & Calves



Thursday: Hamstrings & Abs



Friday: Arms



Saturday: Disadvantages (e.g. the body part the trainee feels lets them done the most)



Sunday: Off







Bodybuilding #3 (Is only able to train 4x week)



Monday: Chest & Hamstrings



Tuesday: Off



Wednesday: Back & Shoulders



Thursday: Quads & Calves



Friday: Off



Saturday: Arms, Forearms & Abs



Sunday: Off







Fat Loss #1



Monday: Upper



Tuesday: Lower



Wednesday: Off



Thursday: Upper



Friday: Lower



Saturday: Interval/Aerobic Training



Sunday: Off







Weight-loss #2 (Can only train 3x week)



Week 1



Monday: Chest muscles



Tuesday: Off



Wednesday: Lower body



Thursday: Off



Friday: Chest muscles



Saturday: Off



Sunday: Off



Week 2



Monday: Lower body



Tuesday: Off



Wednesday: Chest muscles



Thursday: Off



Friday: Lower body



Saturday: Off



Sunday: Off







Weight loss #3



Monday: Quads, Back & Biceps



Tuesday: Hamstrings, Chest & Triceps



Wednesday: Off



Thursday: Quads, Back & Biceps



Friday: Hamstrings, Chest & Triceps



Saturday: Interval/Aerobic Training



Sunday: Off



Burleigh heads personal training