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Is it Truly a Divided Training Program? Definition and Application.
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Certain individuals hastily choose to engage in SPLIT training, yet in the end, they do not receive the anticipated outcomes, only frustration, resignation, and disappointment. In this article, we will discuss who should undertake SPLIT training and how to carry it out. The training program in the form of Split is demanding, so please peruse this article to discover if it's suitable for you.
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Upper / Lower Body Split
This is an excellent notion for individuals who are currently working out their entire body three times a week and have been impacted by stagnation. It will aid us in enhancing our strength and muscular mass. We carry out this routine four times a week. For example, Day 1: height of the body (focus on chest muscles), Day 2: lower body section (focus on knee bends), Day 3: rest, Day 4: height of the body (focus on back), Day 5: lower body section (focus on weightlifting), Day 6 and Day 7: rest.
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Pressing/pulling – Press and pull
This is a suitable option for athletes on a moderately advanced level. Muscle groups will be stimulated to grow at least twice a week. For example: Day 1: Pulling (pressure on the deadlift), Day 2: Pressing (pressure on the horizontal press), Day 3: Break, Day 4: Pulling (pressure on the pull), Day 5: Pressing (pressure on the squat), Day 6 and 7: Break.
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One game per week
Individuals with a long training history and athletes preparing for bodybuilding competitions may experience a lack of the most important factor - training frequency. Both for athletes and those looking to increase muscle volume, the repetition of movements during the once-a-week game teaches athletes movement economy but does not provide ideal conditions for muscle growth.
04 / 10
Pulling/lifting/lower limbs
This method is an extended version of the pull/lift training. The advantage is that the lower limbs have their own separate training day. This allows for shortening the duration of training. Performing heavy squats, flat bench exercises, and overhead presses can be too strong an impulse that the body can barely tolerate. This training is recommended for individuals of medium advancement level and those with ample free time.
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What you genuinely should be focusing on
First and foremost, it is crucial to take advantage of training to allow your muscles to grow. After a properly executed weight training session, protein synthesis is increased for about 24–36 hours. This means that if the body is provided with proper nutrition and rest during this time frame, muscles will have ideal conditions for growth. Can you imagine doing a chest session on Monday and losing your growth potential from Wednesday to Sunday? Of course, a lot depends on the frequency of training, number of sets, number of repetitions, etc. For example, you can split 18 sets per week on the back instead of doing them all at once. An additional benefit is that you will likely use more weight as you will be less tired. It is also important that your training sessions are not too long. They should not be overloaded with exercises, sets, etc. A very high training volume (number of sets and repetitions) and long training sessions (up to 3 hours) lead to higher cortisol levels over time. An excessive increase in cortisol levels blocks the mTOR kinase. This can hinder or block muscle building.
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Day one: Apex of the body
1a. Pulling the handle on a flat bench - T1: 3 × 5, 75% 1 RM, T2: 4 × 5, 75% 1 RM, T3: 5 × 5, 75% 1 RM, T4: 2 × 5, 65% 1 RM, rest 60-80 sec.. ;1b. Pulling with underhand grip - T1: 3 × 5, T2: 4 × 5, T3: 5 × 5, T4: 2 × 5, rest 60-80 sec.. ; 2a. Lifting the weight from the ground - T1: 4 × 8, T2: 4 × 9, T3: 4 × 10, T4: 3 × 5 (weight of week one), rest 30 sec.. ;2b. Rowing the weight with a lowered upper body - T1: 4 × 8, T2: 4 × 10, T3: 4 × 12, T4: 3 × 6 (weight of week one), rest 60-80 sec.. ; 3a. Bradford pull - T1: 3 × 6, T2: 3 × 7, T3: 3 × 8, T4: 2 × 6 (weight of week one), no rest; 3b. Face pull - T1: 3 × 10, T2: 3 × 12, T3: 3 × 15, T4: 2 × 10, rest 60-80 sec.. ; 4a. Arm curls on the bench with a broken grip 3 × 10 + 1 × max reps, rest 60 sec.. ; 5a. Skull crusher 3 × 7-10, rest 60 sec.. ; 6a. Dead bug 3 × 10-20, no rest; 6b. Pallof press + rotation 3 × 8 per side, rest 60 sec.
07 / 10
Day Two: Lower Body
1a. Front squats T1: 4 × 5, 72, 5% 1 RM, T2: 4 × 5, 75% 1 RM, T3: 5 × 5, 75% 1 MRI, T4: 3 × 4, 65% 1 RM) rest 120–150 sek.. ; 2a. Deadlift on stiff legs (stiff leg DL) – T1: 3 × 7, T2: 3 × 9, T3: 4 × 9, T4: 2 × 7 (weight of week no. 1), rest 60–90 sek.. ; 3a. Bulgarian squat with a barbell in the front rack position – T1: 3 × 6 on each leg, T2: 4 × 5 on each leg, T3: 4 × 6 on each leg, T4: 2 × 6 on each leg, rest 60–90 sek.. , 4a. Squat with the bar on the back (low bar) – T1: 2 × 7, T2: 3 × 6, T3: 3 × 8, T4: 2 × 7 (10% less weight than in week no. 1); rest 90 sek.. ; 5a. Crane (nordic hamstring curl) – 2 × 7–10, rest 60–80 sek.. ; 6a. Toe raises in the squat position – in a tempo of 3 2 1 1, 3–5 × 8–12, rest 40 sek.. ; 7a. Farmer Walk 60 meters – T1: 3 sets, T2: 4 sets, T3: 5 sets, T4: 2 sets, rest 90 sek.
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Fourth day: The summit of the body
1a. Stretching on a positive incline bench - T1: 4 × 6, T2: 4 × 8, T3: 5 × 8, T4: 2 × 6 (weight of week no. 1), break 90-120 sec. ; 2a. pulling (can be with an assist) - T1: 3 × 8, T2: 4 × 8, T3: 4 × 9-10, T4: 2 × 7, break 60-90 sec. ; 3a. pulling with dumbbells on a light positive incline bench - T1: 3 × 7, T2: 4 × 7, T3: 4 × 9, T4: 2 × 6 (weight of week no. 1), break 60-90 sec. ; 4a. pulling with the T-Bar - T1: 4 × 7, T2: 4 × 9, T3: 5 × 8, T4: 2 × 7 (weight of week no. 1), break 60-80 sec. ; 5a. pulling in a seated position - T1: 3 × 8, T2: 3 × 10, T3: 3 × 12, T4: 2 × 8, no break; 5b. Y trap raise - T1: 3 × 10, T2: 3 × 12, T3: 3 × 15, T4: 2 × 10, break 60 sec. ; 6a. Bicep curls on a light positive incline bench - 3 × 10 + 1 × max, break 60 sec. ; 7a. French pull in a seated position - 3 × 7-10, break 60 sec. ; 8a. Ab rollouts - 3 × 5-9, break 60 sec.
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Day five, lower body area
1a. Classic dead row T1: 3 × 5, 75% 1 RM, T2: 4 × 5, 75% 1 RM, T3: 5 × 5, 75% 1 RM, T4: 2 × 5, 65% 1 RM), rest 180 sek.. ; 2a. Half-bar seat T1: 4 × 6, T2: 4 × 8, T3: 5 × 8, T4: 2 × 6, rest 90-120 sek.. ; 3a. Romanian dead row with front grip – T1: 3 × 7, T2: 4 × 7, T3: 4 × 9, T4: 2 × 6 (weight of week no. 1), rest 90 sek.. ; 4a. Reverse Lunge with the bar on the back – T1: 3 × 6 per leg, T2: 3 × 8 per leg, T3: 4 × 8 per leg, T4: 2 × 5 per leg, rest 80 sek.. ; 5a. Calf raises, knees in full extension – in tempo 3 1 X 1, 3–5 × 7–10, rest 45 sek.. ; 6a. Copenhagen adduction – 3 × 30–40 sec. per side, no rest; 6b. Monster Walk – 3 × 40–60 sec. , rest 60 sek.
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Day seven and day eight, recovery period
Group workouts may constitute a good option for those exercising for a longer period... yet, let's remember to stimulate frequency more frequently than once a week... this will yield the desired consequences in the shape of substantial strength gains or muscle mass augmentation... take notice that it's you who, by means of suitable training, facilitates development.
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Scientifically reviewed by a clinical dietitian
• 22.03.2026
Alicja Kowalska
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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