You Need To Try The Split Routine Workout!

Split Routine Workout

The Split Routine Workout

There is an endless number of reasons why people want to start exercising. What is yours? Do you want to feel healthier, stronger, and more confident? Do you have a goal weight you wish to reach? Do you want to test your body and see just how much you can lift and how far you can run? No matter what your reason is, you have to find a workout plan that can get you there. So what can? The split workout routine just might be what’s perfect for you.

WHAT IS IT?

The split routine consists of cycles of three days at a time. Every muscle in the body is targeted and trained, creating an even growth overall. If you are wanting to train three days a week, then each muscle will get hit once a week. If you are wishing to train six days a week, then each muscle will get hit twice a week. Now how are these three-day cycles broken up?

Day 1 – Push Day

  • Chest
  • Triceps
  • Shoulders

Day 2 – Pull Day

  • Back
  • Biceps
  • Abs

Day 3 – Leg Day

  • Glutes
  • Quads
  • Hamstrings
  • Calves

As you can see, throughout the three days, all the muscles are broken up evenly so no more time is spent on one than another. The three muscles that makeup push day are muscles that you would use in the natural movement of pushing something. It follows the same concept with a pull day. And with leg day, you are hitting all the muscles of the lower body.

workout with dumbbells female light

Dividing up the muscles in this manner ensures that you are not working an area of the body two days in a row; and, therefore, you are protecting your body from any potential stunted growth of the muscular tissues. Do you like how this routine sounds? If so, check out the workout routine below for an example you can use for yourself or adjust to your specific goals!

SAMPLE WORKOUT ROUTINE

If you are training 3 times a week:

Day 1: Rest Day

Day 2: Push Up

3 sets x 12 reps w/30 second rest

  • Bench press
  • Military press
  • Tricep dips
  • Machine chest fly
  • Overhead tricep extension
  • Alternating front and side db raises

Day 3: Rest Day

Day 4: Pull Day

3 sets x 12 reps w/30 second rest

  • Close grip pull up
  • Wide grip lat pulldown
  • Bicep curl
  • Preacher curl
  • Weighted leg lifts
  • Weighted russian twists

Day 5: Rest Day

Day 6: Leg Day

3 sets x 15 reps w/30 second rest

  • Squats
  • Leg press
  • Weighted hip thrust
  • Leg extensions
  • Lying hamstring curl
  • Smith machine calf raises

Day 7: Rest Day

If you are training 6 times a week:

Day 1: Push Day

3 sets x 12 reps w/30 second rest

  • Bench press
  • Military press
  • Tricep dips
  • Machine chest fly
  • Overhead tricep extension
  • Alternating front and side db raises

Day 2: Pull Day

3 sets x 12 reps w/30 second rest

  • Close grip pull up
  • Wide grip lat pulldown
  • Bicep curl
  • Preacher curl
  • Weighted leg lifts
  • Weighted russian twists

Day 3: Leg Day

3 sets x 15 reps w/30 second rest

  • Squats
  • Leg press
  • Weighted hip thrust
  • Leg extensions
  • Lying hamstring curl
  • Smith machine calf raises

Day 4: Rest Day

Day 5: Push Day

3 sets x 12 reps w/30 second rest

  • Bench press
  • Military press
  • Tricep dips
  • Machine chest fly
  • Overhead tricep extension
  • Alternating front and side db raises

Day 6: Pull Day

3 sets x 12 reps w/30 second rest

  • Close grip pull up
  • Wide grip lat pulldown
  • Bicep curl
  • Preacher curl
  • Weighted leg lifts
  • Weighted Russian twists

Day 7: Leg Day

3 sets x 15 reps w/30 second rest

  • Squats
  • Leg press
  • Weighted hip thrust
  • Leg extensions
  • Lying hamstring curl
  • Smith machine calf raises
led day workout routine

Whether you are only doing bodyweight exercises, have some dumbbells at home, or are in the gym, the split routine might be just what you need to take it to the next level. So go ahead and give the above routine a go, or develop your own, and see just how much stronger and healthier you will feel!

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