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Training Splits are routines that
tell you which muscle groups to exercise each day of the week. There are a
variety of Training Splits out there, the key is to find one that
will work for you and then stick with it!
Jay Cutler's Morning and Evening
Training Split
Day 1 Morning-
Quads
Day 1 Evening -
Hamstrings and
Calves
Day 2 Morning -
Shoulders
Day 2 Evening -
Triceps
Day 3 - Rest
Day 4 Morning -
Upper Back
Day 4 Evening -
Lower Back
Day 5 Morning -
Chest
Day 5 Evening -
Biceps and
Calves
Day 6 - Rest
Frank Roberson's Training Split
Monday - Quads and Calves
Tuesday - Back
Wednesday - Chest
Thursday - Hamstrings and Calves
Friday - Shoulders
Saturday - Arms
Sunday - Rest
Roc Shabazz's Training Split
Monday - Quads
Tuesday - Chest, Abs and Calves
Wednesday - Back, Abs and Calves
Thursday - Hamstrings, Abs and
Calves
Friday - Delts, Abs and Calves
Saturday - Arms, Abs and Calves
Sunday - Rest
Ronnie Colemans Training Split
Monday - Legs
Tuesday - Back and Biceps
Wednesday - Chest, Triceps and
Shoulders
Thursday - Repeat Monday
Friday - Repeat Tuesday
Saturday - Repeat Wednesday
Sunday - Rest
Craig Richardson's Training
Split
Day 1 - Arms
Day 2 - Shoulders and Calves
Day 3 - Back
Day 4 - Chest and Hamstrings
Day 5 - Quads
Day 6 - Rest
Melvin Anthony's Training Split
Monday - Quads
Tuesday - Back, Traps and Chest
Wednesday - Hamstrings, Calves,
Lateral / Rear Delts and Forearms
Thursday - Front Delts, Biceps,
Back and Traps
Friday - Quads
Saturday - Back, Traps and Chest
Sunday - Rest
Phil Heath's Training Split
Monday - Chest
Tuesday - Quads, Hamstrings and
Calves
Wednesday - Back
Thursday - Shoulders
Friday - Biceps, Triceps and
Forearms
Saturday - Rest
Sunday - Rest
Dexter Jackson Training Split
Monday - Chest and Abs
Tuesday - Back and Calves
Wednesday - Rest
Thursday - Rest
Friday - Quads and Abs
Saturday - Shoulders, Arms and
Calves
Sunday - Hamstrings and Abs
Dennis James' Training Split
Monday - Chest and Biceps
Tuesday - Quads, Hamstrings and
Calves
Wednesday - Back
Thursday - Delts and Triceps
Friday - Repeat Chest and Biceps
Saturday - Off
Sunday - Off
Shavis Higa's Training Split
Monday - Chest and Triceps
Tuesday - Back and Biceps
Wednesday - Off
Thursday - Quads, Hamstrings and
Calves
Friday - Deltoids and Traps
Saturday - Off
Sunday - Off
Workout Split
Monday - Back, Biceps, Shoulders,
Calves, Abs
Tuesday - Quads, Hamstrings, Abs
Wednesday - Chest, Triceps,
Calves
Thursday - Back, Biceps, Abs
Friday - Quads, Hamstrings
Saturday - Chest, Triceps,
Shoulders, Abs
Sunday - Rest
Training Split
Day 1 - Legs
Day 2 - Chest and Back
Day 3 - Shoulders, Biceps and
Triceps
Day 4 - Legs
Day 5 - Back and Forearms
Days 6 & 7 - Off
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