A weekly training split refers to how you organize your workout routine over the course of a week, typically focusing on different muscle groups or types of exercise on different days. Here's an example of a 5-day weekly training split targeting different muscle groups for individuals who have a moderate level of fitness:
Day 1: Chest and Triceps
- Bench press
- Incline dumbbell press
- Chest flyes
- Tricep dips
- Tricep pushdowns
Day 2: Back and Biceps
- Deadlifts
- Pull-ups
- Bent-over rows
- Barbell curls
- Hammer curls
Day 3: Legs
- Squats
- Lunges
- Leg press
- Leg curls
- Calf raises
Day 4: Shoulders and Abs
- Overhead press
- Lateral raises
- Front raises
- Planks
- Russian twists
Day 5: Rest or Active Recovery
- Rest day or light activity such as walking, yoga, or stretching
This split allows for ample recovery time for each muscle group while ensuring that all major muscle groups are targeted throughout the week. It's important to note that individual fitness goals, experience level, and recovery ability should be taken into consideration when designing a training split. Additionally, it's always recommended to consult with a fitness professional before starting a new workout routine.
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