Split Weight Training Routines

Building muscle 101 is always looking for new ways to train.

That means innovative weight training routines and techniques from people of all levels of training.

Most of the readers of building muscle 101 are not body builders or professional athletes and usually, they are every day working people who go to school or work a day job.

Everyday working people don't really have time to train two body parts in a day or devote everyday to training.

With that in mind, I decided to ask you, the readers of building muscle 101 to send in your weight lifting routines so that other like minded weight trainers can benefit from your training experience and routines.

The following routines are designed by everyday weight trainers who have seen success with their programs. These routines have been designated according to their training splits.

Routines

1 Day Routines

 

Beginner, intermediate and advanced split routines

2 Day Routines

 

Beginner, intermediate and advanced split routines

3 Day Routines

 

Beginner, intermediate and advanced split routines

4 Day Routines

 

Beginner, intermediate and advanced split routines

5 Day Routines

 

Intermediate and advanced split routines

6 Day Routines

 

Intermediate split routines

1 Day Workouts
Workout Type / Purpose
Beginner  
1 Day Strength Building Workout 1 day on 1 day off alternating routine designed to tone muscle and add strength. Full body workout per workout session.
Intermediate  
1 Day Arm Workout This is a 1 day routine that hits the biceps, triceps and forearms. This routine uses 21's and supersets.
1 Day Triceps Workout Triceps routine designed to bring out the shape and build size to the back of your arms.
1 Day Full Body Workout This is a 1 day full body workout that can be performed as many time during the week as needed. Recommend performing two to three times per week. Uses full body supersets for added intensity.
Advanced  
Advanced Biceps Building 1 day (performed 2 times per week) Building biceps using mega sets
Advanced Leg Routine 1 day (performed 2 times per week) Builds leg muscles
Advanced Chest Building Routine 1 day (performed 2 times per week). Uses supersets to build the chest muscles. For those individuals with weak chests.
1 Day Strength and Mass Routine This is a full body workout routine that can be performed as many times as you with during the week. I suggest performing 2 to 3 times per week. Hits one major muscle per workout.

2 Day Workouts
Workout Type / Purpose
Beginner  
2 Day Strength Routine Beginners This is a 2 day workout that hits one body part per week. Uses a two day rest system to generate the maximum amount of rest and recovery.
Intermediate  
2 Day Full Body Split Perform 2 workouts followed by 1 day rest. Works a combination of upper and lower body per workout session.
2 Day Full Body Alternating Uses an upper body / lower body split format. 2 days on and 1 day off. Designed to build muscle mass and strength.
Advanced  
2 Day on 1 Day Off Alternating Works 1 body part per week with the weekends off.
2 Day Full Body Alternating Workout Designed to work a combination of full body movements per workout. Follows a 2 day on 1 day off format.
2 Day High Intensity Workout A full-body H.I.T. (high intenstiy training) program for size & strength. Two workouts per week using a full body format.
2 Day 5 x 5 Type Routine This routine uses a 5 x 5 format designed to add raw strength and power. A 2 day alternating format that hits upper body / lower body in each workout.

3 Day Workouts
Workout Type
Beginner  
3 Day Beginner Routine Works one body part per week using 3 workouts per workouts per week. Designed to tone and add more strength.
Intermediate  
3 Day Lean Muscle Mass 3 day on 4 days off Build lean muscle mass - uses supersets
3 Day Weight Gaining Routine 3 day alternating routine designed for underweight individuals to gain weight and muscle mass
3 Day Strength and Mass Routine Uses a 1 day on 2 day off rest. Works 2 muscle groups per session. Total of 3 workouts per week.
3 Day Workout Routine For High School Students Designed primarily for high school students, this routine is a 3 day a week program for building strength and mass. Weekends are off.
3 Day Workout Routine For Teens This routine is designed by a teen for teens. Uses 3 day alternating pattern working one muscle group per week. Weekends are off.
3 Day Muscle Mass Uses a 3 day on 1 day off format. This routine uses supersets and tri sets to add more intensity to the workout.
3 Day Fat Burning Muscle Tone Workout This routine is designed to burn body fat and tone muscle. Uses a 1 day on 1 day off routine working one muscle group per week. Cardio performed on non weight training days.
3 Day Basic Mass Workout This is a basic mass building workout using a 3 day alternating workout pattern. Weekends are off.
Advanced  
3 Day Full Body Circuit This routine is for cutting and shredding body fat. It uses a full body circuit weight training routine that works the body 3 times per week. Weekends are off.
3 Day Fat Burning Workout This routine is a weight training program designed to get cut and burn fat. Follows a 3 day 1 day off format with cardio being performed on non weight training days.

4 Day Workouts
Workout Type / Purpose
Beginner  
4 Day Alternating Workout This workout is a 1 day on 1 day off format using a 4 day a week format. Designed for beginners who are interested in improving muscle tone and balance.
Intermediate  
4 Day Mass Building Designed for underweight individuals. This routine is designed to help pack on the pounds and improve strength.
4 Day Strength and Mass Routine One month routine designed for the home gym.
4 Day Strength and Muscle Mass Routine Works one body part per week with an ab and cardio workout on Saturday. 1 day on 1 day off format.
4 Day Mass Building Workout Uses a full body workout program that uses an alternating exercise system hitting one body part per week.
Advanced  
College Students Routine 4 day routine (5 week duration) - Made by college student for college student life
4 Day Strength and Mass 12 week 4 day workout routine designed to build strength and mass
4 Day Mass Building Routine This is a 4 day mass building program that uses a 3 day on 1 day off - 1 day on 2 day off format.
4 Day Body Shredding Routine This is a 4 day body shredding routine that is cardio heavy.
4 Day Super Intense Fat Burning Workout This routine is a super intense workout designed to take your muscles to the limit. For individuals looking to get cut and defined after a bulking cycle.

5 Day Workouts
Workout Type / Purpose
Intermediate  
5 Day Muscle Mass Works 1 body part per workout (1 body part per week) for maximum rest and recovery. Weekends are off.
5 Day Workout Plan For Teens This routine was designed by a high school wrestler. Its a 5 day workotu plan hitting one body part per week. Designed to build raw strength and muscle mass as it uses a combination of full body workouts and weightless workout sessions.
Advanced  
5 Day Full Split Works 1 body part per workout (1 body part per week). Uses additional volume (reps and sets) for further muscle stimulation. Weekends are off.
5 Day Power Workout This is a 16 week program designed to build raw power and strength. The routine works one body part per week and uses low rep work sets.
5 Day Get Big Routine This routine has been designed to build muscle mass and size. It's a basic, straight forward routine for those looking to add body weight. Weekends are off.
5 Day Full Body Split This routine uses 5 continous days hitting one muscle group per week. Designed to build muscle mass and strength while providing maximum recovery periods for all muscle groups. Weekends are off.

6 Day Workouts
Workout Type / Purpose
Intermediate  
6 Day Strength Building Routine 6 days on and 1 day off. Designed to build strength and muscle mass
6 Day Home Gym Workout 6 day continuous with 1 day off. This is designed as a home gym workout meant to build strength.

Building muscle 101 uses various approaches to weight training and building muscle but let's face it, the routines presented are not the only way to train. There are others who have different weight training routines that work like magic.

There are just so many variations to weight training routines that it would be impossible for building muscle 101 to capture them all. Besides I'm only using what worked for me in the past.

There are thousands of weight trainers out there who have adjusted and fine tuned their weight lifting programs to match their goals. Some have outstanding mass building routines and others have fantastic fat burning routines. These are the routines that can work for anybody and what building muscle 101 would like to share with you.

So far, the response has been very positive and the weight training routines are coming in from different readers with totally different outlook on training.

I’d like to take this opportunity to thank each and everyone one of you who have sent in their weight training routines to share with others. I'm sure the routines will be put to good use by the readers of building muscle 101.

Please remember that these weight training routines are from the readers of building muscle 101. Please note that I haven't personally used these routines so I can't attest to the effectiveness of each workout.

If you have a routine that you would like to share, please send an email to: buildingmuscle101 @ vianet.ca

Thanks,

Blake

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