4 Ways To Split Bodybuilding Training For Beginner Men

How to divide the weight training series to gain muscle mass is a very common question is our online personal trainer service . What makes the answer to this question complicated is the fact that there is no ideal division, but the correct way to divide the weight training series for your lifestyle.

So the first step is to determine how often you will actually be able to go to the gym, then what your training level is and if you will really be able to maintain a correct diet to gain muscle mass. After answering these questions, you will define how many times each muscle group will be trained per week to achieve the desired muscle volume and strength.

split body building

The division of the weight training series must meet your preferences and training needs, that is, you cannot train your chest and biceps 3 times a week and one leg only because weight training always seeks balance between muscle groups.  Testo Max Review – a natural bodybuilding supplement from the well known company CrazyBulk,

So, now that you have outlined your planning we will list some ways to divide your bodybuilding workout for you to choose the one that looks best to you.

How to split Training for Beginners

Whole body workout:

Division A, 3x per week

*Monday: full body workout

*Tuesday: off

*: Fourth full body workout

*Thursday: off

*Friday: full body workout

*Saturday: off

*Sunday: off

Weekly Schedule: In this division you will stimulate all muscles every 48 hours which is very productive for increasing maximum strength and gaining muscle mass in students who are beginning or returning to training.

Division A: training all the muscles of the body twice a week

*Monday: full body workout

*Tuesday: off

*Wednesday: off

*Thursday: full body workout

*Friday: off

*Saturday: off

*Sunday: off

Weekly Schedule: this model is ideal for those who only have two days a week and who practice parallel sports such as street racing.

Training between lower and upper limbs
AB Division, 4x per week

*Monday: upper body workout

*Tuesday: lower body workout

*Wednesday: off

*Thursday: upper body workout

*Friday: lower body workout

*Saturday: off

*Sunday: off

Weekly Schedule: in this division each muscle group is trained every 4 days, it should be used by most students who do weight training with the aim of gaining muscle mass. A variation of this division for those who can only train 3 times a week is the ABA-BAB division as in the example below:

The top / bottom 3 Day of Split

1 week

*Monday: upper body workout

*Tuesday: off

*Wednesday: lower body workout

*Thursday: off

*Friday: upper body workout

*Saturday: off

*Sunday: off

Week 2

*Monday: lower body workout

*Tuesday: off

*: Wednesday: upper body workout

*Thursday: off

*Friday: lower body workout

*Saturday: off

*Sunday: off

Weekly Schedule: In this division you will train each muscle group every 4 or 5 days, in the week that the muscle group is trained only once, use training methods that lead to the concentric failure point.

The only difference is that this version is ideal for people who can only train three days a week (or would just prefer), as well as people who prefer slightly reduced frequency.

Pull, push and lift training:
ABC division, 5x per week

1 week

*Monday: chest, shoulders and triceps

*Tuesday: coast, biceps

*Wednesday: off

*Thursday: legs and abs

*Friday: off

*Saturday: chest, shoulders and triceps

*Sunday: back, biceps

*Week 2

*Monday: off

*Tuesday: legs and abs

*Wednesday: off

*Thursday: chest, shoulders and triceps

*Friday: back, biceps

*Saturday: off

*Sunday: legs and abs

Weekly Schedule: in this division of the weight training series 5 days a week and each muscle group will be stimulated in an interval of 96 hours. This division is ideal for intermediate and advanced students and fits very well for the muscle definition phase.

Pull, push training:
Division AB, 3x per week

1 week

*Monday: chest, shoulders, triceps, posterior thigh, twins

*Tuesday: off

*Wednesday: back, biceps, quadriceps, sit-ups

*Thursday: off

*Friday: chest, shoulders, triceps, posterior thigh, twins

*Saturday: off

*Sunday: off

Week 2

*Monday: back, biceps, quadriceps, sit-ups

*Tuesday: off

*Wednesday: chest, shoulders, triceps,
*posterior thigh, twins

*Thursday: off

*Friday: back, biceps, quadriceps, sit-ups

*Saturday: off

*Sunday: off

Weekly Schedule: In this division of the weight training series you will train 3 times a week, each muscle will be stimulated with an interval of 4 days, so that the training session is not too long do only 2 exercises for each muscle group, in this case of women, only one exercise is needed for each upper body muscle group.

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