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super vegan - Sam Vas

How to set up workout split. Three to Five days split.

Whether your goal is to build muscle and burn fat, get stronger, or become more athletic — you need to know what you’re doing and why you’re doing it.

And an essential step in formulating a thoughtful training plan is choosing the right workout split. 

It is important to note that there are many different variables that must be taken into consideration before determining which split you are going to use.

Keep in mind the following when starting a new routine:

• Training experience

• Goals

• Your availability

• Your rest and recovery needs

• Your weaknesses

• Your age

It takes years of hard work—and lots of trial and error—to achieve your dream physique.

I can make recommendations about the best exercises, successful sets-and-reps schemes, and our favorite training techniques, but at the end of the day you’re the judge and jury about whether something works for your body.

3 Days SplitFull Body

Day 1: All muscle groups—1 exercise, 3 sets, 10-12 reps

Day 2: Rest

Day 3: All muscle groups—1 exercise, 3 sets, 10-12 reps

Day 4: Rest

Day 5: All muscle groups—1 exercise, 3 sets, 10-12 reps

Days 6- Rest

Day 7 – Rest

4 Days Split – Upper & lower Body

Day 1: Upper-body muscle groups— (2 exercises each, 3 sets, 10-12 reps)

Day 2: Lower-body muscle groups— (15-18 sets, 10-12 reps)

Day 3: Rest

Day 4: Upper-body muscle groups —

Day 5: Lower-body muscle groups—

Day 6 : Rest

Day 7 : Rest

4 Days Split – (2)

Day 1: Back, biceps— 4, 3 exercises, 3-4 sets, 6-15 reps

Day 2: Chest, triceps— 4, 3 exercises, 3-4 sets, 6-15 reps

Day 3: Rest

Day 4: Legs—5 exercises, 3-4 sets, 6-15 reps

Day 5: Shoulders, Abs — 4,2 exercises, 3-4 sets, 6-15 reps

Day 6 : Rest

Day 7: Rest

5 Days Split – Bro Split

Day 1: Chest,Abs —4-5 exercises, 3-4 sets, 8-15 reps

Day 2: Back—5 exercises, 3-4 sets, 8-15 reps

Day 3: Shoulders, upper traps—4-5 exercises, 3-4 sets, 6-15 reps

Day 4: Legs, Abs—5-6 exercises, 3-4 sets, 6-15 reps

Day 5: Biceps, triceps—3-4 exercises each, 3-4 sets, 6-15 reps

Day 6-7: Rest

6 days Split – Push-Pull-Legs

Day 1: Chest, shoulders, triceps— 3 exercises each, 3 sets.

Day 2: Back, biceps— 4,2 exercises each, 3 sets.

Day 3: Legs,Abs — 4,2 exercise; 3 sets; 6-8, 8-10 and 10-12 reps

Day 4: Chest, shoulders, triceps— 3 exercises each, 3 sets

Day 5: Back, biceps—3 exercises each; 3 sets

Day 6: Legs, Abs —3 exercise; 3 sets; 6-8, 8-10 and 10-12

Day 7: Rest

6 days split – (2) push-Pull-Legs

Monday: Push – Moderate to heavy weights – 6-8 reps

Tuesday: Pull (heavy deadlift) – 6-8 reps

Wednesday: Legs,Abs 6-8 reps

Thursday: Rest

Friday: Push (high volume ) 12-15 reps

Saturday: Pull 12-15

Sunday: Legs, Abs 12-15 reps

Tips

Warm up 5-7 mins

Hit compound, then isolation moves

Switch things up

10-20 mins cardio x 3pw

Change workout routine every 5-6 weeks

5-10 mins static stretches

Listen to your body – Rest when needed

Get Customise Workout Plan

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