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

Beginner, intermediate and advanced split routines
Beginner, intermediate and advanced split routines
Beginner, intermediate and advanced split routines
Beginner, intermediate and advanced split routines
Intermediate and advanced split routines
Intermediate split routines

1 Day Workouts

Beginner
 
1 day on 1 day off alternating routine designed to tone muscle and add strength. Full body workout per workout session.
Intermediate
 
This is a 1 day routine that hits the biceps, triceps and forearms. This routine uses 21's and supersets.
Triceps routine designed to bring out the shape and build size to the back of your arms.
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
 
1 day (performed 2 times per week) Building biceps using mega sets
1 day (performed 2 times per week) Builds leg muscles
1 day (performed 2 times per week). Uses supersets to build the chest muscles. For those individuals with weak chests.
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

Beginner
 
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
 
Perform 2 workouts followed by 1 day rest. Works a combination of upper and lower body per workout session.
Uses an upper body / lower body split format. 2 days on and 1 day off. Designed to build muscle mass and strength.
Advanced
 
Works 1 body part per week with the weekends off.
Designed to work a combination of full body movements per workout. Follows a 2 day on 1 day off format.
A full-body H.I.T. (high intenstiy training) program for size & strength. Two workouts per week using a full body format.
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

Beginner
 
Works one body part per week using 3 workouts per workouts per week. Designed to tone and add more strength.
Intermediate
 
3 day on 4 days off Build lean muscle mass - uses supersets
3 day alternating routine designed for underweight individuals to gain weight and muscle mass
Uses a 1 day on 2 day off rest. Works 2 muscle groups per session. Total of 3 workouts per week.
Designed primarily for high school students, this routine is a 3 day a week program for building strength and mass. Weekends are off.
This routine is designed by a teen for teens. Uses 3 day alternating pattern working one muscle group per week. Weekends are off.
Uses a 3 day on 1 day off format. This routine uses supersets and tri sets to add more intensity to the 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.
This is a basic mass building workout using a 3 day alternating workout pattern. Weekends are off.
Advanced
 
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.
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

Beginner
 
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
 
Designed for underweight individuals. This routine is designed to help pack on the pounds and improve strength.
One month routine designed for the home gym.
Works one body part per week with an ab and cardio workout on Saturday. 1 day on 1 day off format.
Uses a full body workout program that uses an alternating exercise system hitting one body part per week.
Advanced
 
4 day routine (5 week duration) - Made by college student for college student life
12 week 4 day workout routine designed to build strength and mass
This is a 4 day mass building program that uses a 3 day on 1 day off - 1 day on 2 day off format.
This is a 4 day body shredding routine that is cardio heavy.
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

Intermediate
 
Works 1 body part per workout (1 body part per week) for maximum rest and recovery. Weekends are off.
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
 
Works 1 body part per workout (1 body part per week). Uses additional volume (reps and sets) for further muscle stimulation. Weekends are off.
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.
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.
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.
Intermediate
 
6 days on and 1 day off. Designed to build strength and muscle mass
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

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.