This is going to be an example hypertrophy training split/routine that I will actually be participating in over the next few months. So the goal of this routine will be to increase muscle mass and maintain or even decrease body fat. This will go through the holidays and end around March. From there a focus on decreasing body fat by clean eating and dieting will be implemented.
Biceps, Triceps, and Shoulders
Chest, Triceps, and Shoulders
Back and Biceps
Abdominals and Calves will be trained every other day
Abdominals will be worked in conjunction prior to cardio. These 2 will be based upon muscle fatigue and soreness (if I feel like one week I did not get very sore I will make the split shorter like Split #2). Each Weightlifting session should be anywhere from 30-60 min. Rest days will be implemented as needed (most likely 1 every 2 weeks)
Cardio will be performed 3-5 times per week, 30-60 minutes each session. Cardio will most likely be performed in the morning on an empty stomach
If cardio is not performed in the morning it will be performed after weightlifting. The goal of fasted cardio is to utilized stored fat in the body (there is some discrepancy among the research regarding this, but I find it works well for me).
I prefer the elliptical or walking on an incline when performing cardio and try to target around 65-75% of my HR max. Since I am flat footed I tend to have pain after running especially when it is frequent and prolonged.
One thing that is fairly consistent with most of my splits is that every body part is worked with 4 moves(2 complex/power exercises and 2 simple/auxiliary exercises) Studies show that exercises that involve multiple joint and muscle movements activate more muscle fibers and recruit more motor units thus increasing mass over time. Exercises that involve single joint and muscle movements are used to isolate the muscle and further fatigue the muscle. This also allows for better concentration and focus on the particular muscle group that is targeted.
As you can see I chose 2 “mass” moves(incline DB, flat BB) and 2 auxiliary(flyes and crossover)
- Incline DB 4 sets x 8-15 reps
- Flat BB Bench 4 sets 8-15 reps
- Flye machine 3 sets 10-15 reps
- Cable Crossover 3 sets 10-15 reps
When working back I separate it into 2 different areas of focus(high and low) and 2 different grips(close and wide) By doing this we can target the entire back.
- T bar Row machine with chest plate 4 sets 8-15 reps
- Bentover DB rows 4 sets 8-15 reps
- Lat Pulldowns 4 sets 10-18 reps
- High pulley rows 4 sets 8-15 reps
- DB Shrugs 4 sets 12-20 rep
- Heavy DB curls 4 sets 8-15 reps
- BB curls 4 sets 8-20 reps
- Machine Preacher curls 3 sets 12-20 reps
- Tricep Cable Pressdown 4 sets 10-20 reps
- Skull Crushers 4 sets 10-15 reps
- Dips 4 sets 15-25 reps
Shoulders are one body part I train differently than most. When lifting shoulders I focus on the middle delt and some light work on posterior delts and frontal delts. The anterior portion of the deltoid is always being worked anytime you do chest so I focus my attention on the middle dElt with primarily lateral raises. There are times I do 10 sets of lateral raises and that’s all.
- DB Lateral Raises 6-8 sets 8-20 reps
- Upright rows 2 sets 10-15 reps(light)
- Machine shoulder presses 2 set 10-20 reps(light)
- DB Bentover Rear Delts 4 sets 10-20 reps
Squats, Squats, Squats… Legs respond best to complex/multijoint exercises such as squats, lunges, and leg press. Study after study have proven this, so if you want the wheels you have to do the right exercise with heavy weight.
- Leg Press 6 sets 10-20 reps
- BB Squats 4 sets 10-16 reps
- Leg Extension 5 sets 10-20 reps
- Leg Curl 4 sets 8-14 reps
Again this is a routine that I personally will be participating in and it may not suit everyone. I suggest reading articles for yourself and checking with your Doctor to see if this program or any other is appropriate for yourself.
Most of this information from above can be found in the Text Book: The Essentials of Strength Training and Conditioning
Thanks for reading!
Alex Bonnette PT, DPT, OCS, CSCS
Owner and Doctor Physical Therapy
Bonnette Elite Physical Therapy and Wellness in Azle