Fysiqal
Program Design
Program Design

Rotational System Workout Split (Example)

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Historical reference: its only source is the original reference manual, and some of it may be out of date. Not used for AI answers until re-sourced.

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sample-programrotational-systemsplitgnlpush-pullthree-muscle-groups

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Program example
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A sample weekly split for the GNL rotational system — three muscle groups per workout (one large, two small), with five rules for assigning them.

Detail

Rotational System Approach: 3 muscle groups per workout (1 hour to 1½ hours duration).

Example weekly split:

Day Muscle Groups
Monday Chest, Biceps & Calves
Tuesday Back, Shoulders & Triceps
Wednesday Day Off
Thursday Quads, Hamstrings & Abs

How the Five Steps are Applied:

  1. Pectorals, latissimus dorsi, and quadriceps are larger muscles, so they must be given priority. Employ exercises for only one larger muscle group each workout.
  2. Train 2 smaller muscle groups with 1 larger muscle group.
  3. Utilize a push-pull system to prevent fatigue of assistive and stabilizing muscles.
  4. Do not be paralyzed by a weekly calendar; rather, look at the days/dates monthly or longer and incorporate a rotational system.
  5. The beauty of this system is that it can be used in conjunction with any other training system.

Key facts

  • 3 muscle groups per workout; session lasts 1 to 1½ hours.
  • One larger muscle group (pecs, lats, or quads) per workout, paired with 2 smaller groups.
  • Use a push-pull arrangement to spare assistive/stabilizing muscles.
  • Plan over monthly (or longer) cycles rather than a fixed weekly calendar.
  • Combinable with any other training system.

Connections

Sources

Historical reference · reference manual (page cited)
p.528
Pages: 528.

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Explore related topics

Atlas Connections

Exercise Selection and Choice
Choosing which exercises to include — strengthening all 12 major muscle groups, and picking exercises based on goals, sport movements, and injury-prone areas.
Frequency of Training
How many days per week you train — don't work the same muscle two days in a row, and generally not more than three times a week.
GNL Rotational System
A rotational scheme — a few muscle groups per workout with long-term planning — to prevent overtraining and allow high-intensity work for each group.
Push-Pull System
Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.
Split Routine System
Different body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.