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Training Systems
Training Systems

Split Routine System

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Historical reference: its only source is the original reference manual, and some of it may be out of date.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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split-routinebodybuildinghypertrophyfrequencyrecoveryfleck-kraemer

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DefinitionA short reference note, not a full lesson.
Optional deep dive 8 of 12 in Application · Build MuscleNext: Multiple Set System →
Definition

Different body parts are trained on alternate days so each can be worked thoroughly at high intensity without overtraining.

Detail

Many bodybuilders use a split routine system. Bodybuilders must perform many exercises for the same body part to achieve muscular hypertrophy of all muscles in that body part. Because this is a time-consuming process, not all parts of the body can be exercised in a single session; thus various body parts are trained on alternate days. A typical split routine may entail training arms, legs and abdominals on Monday, Wednesday and Friday, and chest, shoulders and back on Tuesday, Thursday and Saturday. This system solves the predicament concerning time per session (Fleck & Kraemer, 1997).

Variations can be developed so that training sessions take place 4 or 5 days per week. Even though sessions are frequent, sufficient recovery of muscle groups between sessions is possible because the body parts are not trained on successive days. The split routine allows the intensity of training on a particular body part or group of exercises to be maintained at a higher level than would be possible if the 4 to 6 training sessions were combined into 2 or 3 long sessions. The maintenance of a higher intensity (heavier resistance) should result in greater gains in strength.

Switching to a split routine becomes necessary as training becomes more intense and each body part is trained only twice weekly (requiring more than 3 workouts per week).

A handwritten annotation in the source marks this system "(I)" — Intermediate.

Key facts

  • Different body parts on alternate days (e.g., arms/legs/abs MWF; chest/shoulders/back TThSa).
  • Variations allow 4 or 5 (up to 6) training days per week.
  • Body parts not trained on successive days → sufficient recovery.
  • Allows higher intensity per body part → greater strength gains.
  • Marked Intermediate in the source (handwritten annotation) — a step up from full-body Single Set System/Multiple Set System training, one step below the Advanced Super Set System system.

Connections

Go deeperMuscle Hypertrophy

Sources

Historical reference · reference manual (page cited)
p.228
Cited authorities in source: Fleck & Kraemer (1997).

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Atlas Connections

Muscle Hypertrophy
Hypertrophy is muscle growth from existing fibres getting bigger. In practice it comes from doing enough hard sets (about 10 or more per muscle per week) taken close to failure, over months. The exact load, frequency and fancy techniques matter much less than people think.
Principle of Rebuilding Time (Recovery)
A stressed muscle needs time to recover and adapt to a higher level — too little rest causes chronic fatigue and strength loss, too much lets gains fade.
Frequency of TrainingClosely related
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.
Routine
A combination of exercises assembled to work a specific muscle or muscle group.
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.
Multiple Set SystemClosely related
Performing several sets per exercise — the base from which most other systems are built — adjustable in load, reps, and sets to match any goal.
Push-Pull SystemClosely related
Pairing pushing exercises with pulling exercises so agonist and antagonist groups are balanced and stabilizers are not overworked.
Pyramid (Triangle) SystemClosely related
A favorite of power-lifters and bodybuilders combining ascending then descending loading — reps fall as load rises, then reverse.
Single Set System
One of the oldest systems: a single set of each exercise. It still builds strength and is a legitimate time-efficient option, but multiple sets give a modest, consistent edge from early on.
Super Set SystemClosely related
Two exercises done back to back with little or no rest, either for opposing muscles or for the same muscle. Supersets save time and build strength and muscle about as well as traditional sets.