Body Part Split Split
The body part split is a popular training method that focuses on one specific muscle group per session. This approach allows for maximum volume and targeted recovery for each muscle group, making it ideal for bodybuilding and hypertrophy goals.
Who Is It For?
This split is best suited for intermediate to advanced lifters who have experience with proper lifting techniques. It is particularly effective for individuals looking to increase muscle size and achieve a well-defined physique.
Session Breakdown
Monday: Chest
Tuesday: Back
Thursday: Shoulders
Friday: Arms
Sample Week
| Day | Session |
|---|---|
| Monday | Chest Workout |
| Tuesday | Back Workout |
| Wednesday | Leg Workout |
| Thursday | Shoulder Workout |
| Friday | Arm Workout |
| Saturday | Rest Day |
| Sunday | Rest Day |
Pros & Cons
Pros
- +Allows for maximum volume and focus on individual muscle groups
- +Provides ample recovery time for each muscle group
- +Ideal for those looking to build muscle and enhance aesthetics
- +Can be easily adjusted for intensity and volume
Cons
- -Requires a higher time commitment compared to full body splits
- -May lead to muscle imbalances if not performed with proper technique
- -Not suitable for beginners or those with limited training time
Progression Strategy
To progress with a body part split, increase the weight lifted gradually while maintaining good form. You can also incorporate more sets or reps, or adjust rest periods to enhance intensity over time.
FAQs
How long should each workout last?
Each workout should last between 60 to 90 minutes, focusing on quality over quantity.
Can I include cardio in this split?
Yes, you can add cardio on rest days or after your weight training sessions as needed.
What if I miss a workout?
If you miss a workout, try to resume the split as soon as possible. Do not attempt to catch up on missed sessions.
How often should I change my routine?
Consider changing your routine every 6 to 8 weeks to prevent plateaus and keep your workouts fresh.
Personalised training, handled for you.
SHFT builds your programme around your schedule, tracks every session, and adjusts your weights automatically. Answer a few questions and your plan is ready in 60 seconds.
- Auto-calculated progression - no guessing weights
- Adapts when life gets in the way
- AI coach that knows your training history
Start the Body Part Split split with SHFT
We will build your personalised body part split programme with automatic progression.