Rotational System Workout Split (Example)

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

Example weekly split:

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.

• 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.

• gnl-rotational — the named system this split implements.
• split-routine — related splitting of body parts across days.
• push-pull — applied within the rotation.
• frequency — governs the weekly arrangement.