4 SPLIT TRAINING ROUTINES TO TRY

In order to see progress in the gym, you need to change your workout routine every 4-6 weeks. Otherwise, you will stop seeing progress and get frustrated. I will include here 4 different routines you can try depending on your goal and your fitness level.

1.Push-Pull Routine

 ✔️  This is one of the most popular routines among bodybuilders. The muscles that perform pushing and pulling movements:

👉Pushing - chest, shoulders, and triceps

👉Pulling - back, biceps, and forearms

structure

 It is usually structured on a 3-days cycle:

DAY 1: Push Day

Day 2: Pull Day

Day 3: Legs+ Abs

Day 4: Rest

Repeat

✔️Usually, the loads are medium to heavy. If your goal is to build muscle, you'll need to be within the 10-12 reps range and perform 3-4 sets/ exercises. For maximum performance and optimal muscle gains aim for no more than 10 sets/muscle group/ training.

 ✔️This routine is suitable for both beginners and advanced alike.

 Benefit: It allows muscles to have a proper recovery, as you're having up to 72 hours between repeating the routine, thus lowering the risk of injury.

 2.German Volume Routine

 ✔️ It is a great routine to try when your progress is stalling.

structure

You would perform 10 sets of 10 reps, with 60 seconds rest between sets. You will select one exercise per body part only. Make sure you do not include supersets into the routine.

 ✔️ Frequency recommendations may vary, from 3 days/ week up to 5, but with such a high volume you must rest a minimum of 2 days per week. The body adapts to incredible levels of stress.

 ✔️This is a routine designated for advanced and experienced lifters.

3.PHAT

  ✔️ The goal of the PHAT Workout Routine is both building strength and gaining mass. Power Hypertrophy Adaptive Training (PHAT) is a great combo of bodybuilding and powerlifting. Powerlifters are lifting heavy, perform low reps (3-5) and rest 2-3 minutes between sets. Bodybuilders aim for medium weights, staying within the 10-15 reps range and taking shorter breaks (30-60 seconds) between sets.

Structure  

Each muscle will be trained 2x/week. You will have 2 power days (upper and lower body) and 3 days of traditional hypertrophy training.

  ✔️ The first 2 days of the week are split into upper and lower body power days. This is followed by a rest day. Then 3 days of hypertrophy bodybuilding training.

  ✔️ This routine would be suitable for someone that has 2-3 years of regular training in the gym and that is already familiar with the technique of the exercises. 

TIP: Do not perform all the sets to failure on the hypertrophy days in order to prevent the risk of injury and to allow your body to have a proper recovery.

4.FST-7

 ✔️ Fascia Stretch Training is ideal for those moments when you hit a plateau. This training routine aims to get a maximal hormonal response and maximize muscle growth.

structure

The structure per muscle group would be 3 exercises, 3 sets each + 1 exercise 7 sets.

✔️ The 7 sets will be performed at the end of your work for that muscle group with machine/cables or free weights. Thus you will choose an isolation movement for the 7 sets. You'll get some pretty insane pumps at the end of the workout.

✔️The idea behind this style is to mix things up so that the body will be in shock and start responding again when you're hitting a plateau.

✔️It can be performed by anyone that has a minimum of 1 year of experience in the gym.