In case you don't know, split routines are simply workouts split up so that they only include a limited number of muscle groups.


The reasoning behind splitting muscle groups up is to allow more work at a higher intensity for each muscle group and more rest between workouts.


When you opt for a split workout routine over a full body workout program, you lose a good number of muscle building opportunities each year.


For example, a full body workout 3 times per week works the entire body 3 times each week. A split weight lifting routine will work each muscle group a maximum of twice per week and usually only once per week.



Once per week muscle group splits really limit your muscle building opportunities. You only get one shot each week to provide your body with the proper muscle building stimulus. You don't want to push it too much, but you want to make sure you provide the proper stimuls.


Many people on once per week split workout routines go to failure each set and even beyond failure. These people like to beat the muscle group down as much as possible.


I don't believe in doing so. The once per week muscle group split routine relies on intensity as the muscle building factor. Intensity is not the most important factor for building muscle and going to complete failure is definitely not necessary or optimal for building muscle.


Split routines do work, though! I'm not saying that they don't work. I am saying that they do limit the muscle building opportunities you have.


I will always opt for 2 or 3 muscle building opportunities each week compared to only one opportunity per week. That can really add up over the weeks, months, and years!



What does a once per week muscle group split actually look like? Here's a common example you'll see spread all over the Internet.

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Chest Shoulders Triceps	Off	Quadriceps Hamstrings Calves	Off	Back Biceps Forearms	Off	Off

I want to make myself clear that I do not recommend any once per week split workout routine over one that works the muscle groups more frequently. Sometimes a once per week routine can give you the break you need, though! That's why I am including information on split workouts.


Beginners should especially never use the once per week weight lifting routine. A beginner needs practice learning the best compound exercises and a split routine is not even close to ideal for learning and practice.


A split routine will fit a more advanced lifter much better. An advanced lifter has developed a good amount of muscle mass over several years and can see what muscles are lagging behind. A split workout can help the advanced lifter spend much more time on that muscle group and less on others.



If you decide to split muscle groups up, you should at least work each muscle group more frequently than once per week! Once every 4 to 5 days is a much better option.


Let's look at an example of a better weight training schedule for the split workout routine...

Workout A	Workout B
Quadriceps Hamstrings Calves Biceps Forearms	Chest Shoulders Triceps Back

In this example, you will alternate between workout A and workout B as shown in the 8 week weight training schedule below:

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
1	A		B		A
2	B		A		B
3	A		B		A
4	B		A		B
5	A		B		A
6	B		A		B
7	A		B		A
8	B		A		B

The weight training schedule above allows you to work each muscle group every 4 to 5 days. This is a huge advantage over once every 7 days, but is still at a disadvantge to the full body workout.


To improve the above weight lifting schedule even more, you could opt to workout every other day. This would get you 4 more muscle building workouts every 8 weeks or 26 more opportunities per year!


So, I hope you've learned that split routines do work, but they do limit the muscle building opportunities you'll get.

Other Weight Training Schedule Pages
	Full Body Workout The full body workout is the best option for most weight lifters. You'll build the most amount of muscle in the shortest time!
	Beginner Workout Schedule The beginner workout schedule should include a full body regimen for extra practice learning the exercises.
	Beginner Weight Lifting Schedules Beginner weight lifters should always follow this schedule for maximum muscle gains.
	Upper Lower Body Split Workout Routine The Upper Lower Body Routine works the upper body separately from the lower body each workout.
	4 to 5 Day Split Weightlifting Routine In this split weight lifting routine, you work each muscle group every four to five days. A simple modification allows you to build more muscle!
	Once Per Week Split Workout Routine The once per week split routine can be modified to meet any needs! These routines should be used by more advanced lifters.

Go back to Weight Training Schedule from Split Routines