Compilation of a split program

Read the main article: How to create a training program

This article is based on the recommendations of Christian Tibado, a weightlifter with extensive experience, and a specialist in the development of training programs.

The frequency of training in general and the frequency of study of individual muscle groups are determined by your Goal, recovery abilities and, of course, your life circumstances. Please note that depending on the chosen goal, you are working on a certain structure, which plays a major role.

PurposeGoal structureFrequency of training a muscle group or working out movementRecovery Requirements
PowerNervous (CNS)HighHigh
Muscle massMuscularAverageAverage
Muscle reliefMetabolismLowHigh

When working on muscle relief, strength training is rarely performed, however, the rest of the days you need to include aerobic training.

Split program for gain muscle mass

Read also: Muscles – Anatomy and Function

When you train for gaining muscle mass, there is no need for a high frequency, it is enough to work out each muscle group twice a week. And, since the muscles recover faster than the central nervous system, 2-3 days of rest will be enough for you, unless, of course, you give the right load. Unused muscle groups (abs, lower leg, lower back, etc.) can be included on one of the days.

Below are just the principles of building split-schemes. Read in more detail: Split training

Antagonist muscle training

Day 1: Chest / Upper Back (+ Shoulders)

Day 2: Rest

Day 3: Quadriceps / Thigh Biceps (+ lower leg and buttocks)

Day 4: Rest

Day 5: Biceps / Triceps (+ lower back / abs)

Day 6: Rest

Day 7: Rest

Training by type of exercise

Day 1: Horizontal Benches and Traction

Day 2: Exercises in which quadriceps work more [for example, squats]

Day 3: Rest

Day 4: Exercises in which the muscles of the pelvic girdle work more [for example, power lifts]

Day 5: Rest

Day 6: Vertical Bench Presses and Traction

Day 7: Rest

Synergist Training

Day 1: Exercises in which quadriceps work more

Day 2: Traction (back, biceps, back bunches of deltas)

Day 3: Rest

Day 4: Exercises in which the muscles of the pelvic girdle work more

Day 5: Rest

Day 6: Power lifts (chest, triceps, shoulders)

Day 7: Rest

Top /Dawn

Day 1: Dawn

Day 2: Top

Day 3: Rest

Day 4: Dawn

Day 5: Rest

Day 6: Top

Day 7: Rest

Read also:

  • Diet for gaining muscle mass
  • A complex of sports nutrition for muscle gain

Split program for force

When working for strength, you train the central nervous system more. The central nervous system recovers longer than other systems after an intense load, so this program requires more rest time for good progress.

But that’s not all. Strength is an evolving skill. You learn to use the muscles you already have more efficiently. The more often you work out the movement, the more muscle fibers you turn on and the stronger you become.

So in strength training you need to train often and recover well. You will get the best effect from the following training schemes:

Full body workouts

Day 1: The whole body

Day 2: Rest

Day 3: The whole body

Day 4: Rest

Day 5: The whole body

Day 6: Rest

Day 7: Rest

Top /Dawn

Day 1: Dawn

Day 2: Top

Day 3: Rest

Day 4: Dawn

Day 5: Rest

Day 6: Top

Day 7: Rest

Top /Dawn/Whole body

Day 1: Dawn

Day 2: Rest

Day 3: Top

Day 4: Rest

Day 5: Whole body

Day 6: Rest

Day 7: Rest

Lifts / Traction

Day 1: Hip Biceps + Traction

Day 2: Quadriceps + Abs

Day 3: Rest

Day 4: Hip Biceps + Traction

Day 5: Rest

Day 6: Quadriceps + Abs

Day 7: Rest

Split program for muscle relief

When drawing up a training scheme for burning fat, you have more freedom, because after training to accelerate the metabolism (circular, complexes, physical fitness zones and others, from which lactic acid is produced) you do not need much time to recover. However, a calorie deficit will still affect energy levels and regenerative abilities.

So you still need more rest days (3-4 per week), but in this case, the recovery depends on the intensity, do not train “too hard”. On rest days, you can do something low-intensity, such as walking, so that the result is better.

As I already said, you should not expect records when working on the muscle relief, but it is still better to include 1-2 strength training per week to maintain as much muscle and strength as possible

Read also:

  • Training for muscle relief
  • Diet for drying and working on muscle relief
  • How many times a week to train
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