There are two different types of workouts. For simplicity, let’s call them Full-body and Splits. A workout that has combined exercises designed to use virtually every body part is, of course, considered a full-body routine. A workout that splits the body in half, thirds, fourths, or even fifths is considered a split routine.
Here are some examples of effective Split routines:
2-ON, 1-OFF: Cuts the body in half, giving each body part an extra day of recovery so you can increase your volume and intensity.
Day 1- Chest, Back, Shoulders, and Arms, 2-4 sets of 8-15
Chest Exercise 1 Back Exercise 1 Shoulder Exercise 1
Chest Exercise 2 Back Exercise 2 Shoulder Exercise 2
Bicep Exercise 1 Triceps Exercise 1
Day 2- Legs and Abdominal, 2-4 sets of 8-15
Leg Exercise 1 Ab Exercise 1
Leg Exercise 2 Ab Exercise 2
Leg Exercise 3
Leg Exercise 4
3-ON, 1-OFF: Cuts the body in thirds, giving another day of recovery between parts.
Day 1- Chest, Shoulders, and Triceps, 2-4 sets of 8-15
Chest Exercise 1 Shoulder Exercise 1 Triceps Exercise 1
Chest Exercise 2 Shoulder Exercise 2 Triceps Exercise 2
Chest Exercise 3 Shoulder Exercise 3
Day 2- Legs and Abdominal, 2-4 sets of 8-15
Leg Exercise 1 Ab Exercise 1
Leg Exercise 2 Ab Exercise 2
Leg Exercise 3 Ab Exercise 3
Leg Exercise 4
Leg Exercise 5
Day 3- Back and Biceps, 2-4 sets of 8-15
Back Exercise 1 Bicep Exercise 1
Back Exercise 2 Bicep Exercise 2
Back Exercise 3
* You can still split the workout even more, but volume would have to go up. This gives you an idea of how that’s done.
Ways to Change Your Resistance Training Routines
Circuit Sets- Go from one exercise to the other without taking time to rest between sets. Go through them all once, twice or three times trying to keep your heart rate up.
Super Sets- Go back and forth between two exercises without resting until the second exercise is done, after 2-3 sets switch exercises to go between.
Drop sets- Start with a heavier weight, one you can only perform 10-12 times, do as many as you can and instead of resting, lighten the weight and continue until you can’t do anymore, and lighten the weight and do as many as you can again, that’s one set.
Pyramid Sets- Start with a weight you can do about 12-15 times, rest, then increase the weight and do it 10-12 times, rest, and increase the weight and try to complete 8-10 reps, making it harder on yourself with each set.
