5 Days a Week
*Note that the content on this page consists of merely sample training splits. If you would like to know why these specific sample splits are ideal in terms of being conducive to reaching your bodybuilding goals or how you would go about forming your own custom routine, see the Guidelines for Forming a Bodybuilding Training Split and How to Structure your Bodybuilding Routine.
Sample Training Split # 1- This bodybuilding training split is constructed for those (such as Arnold Schwarzenegger) who enjoy working out the antagonistic muscle groups on their arms (biceps and triceps) and legs (thighs and hamstrings) on the same day. It is also constructed for those who don’t want to train complementary body parts (back+biceps and chest+triceps) on the same day
Also the rest days for this sample bodybuilding routine or any sample routine may be adjusted in any way that you please as long as it comports with the guidelines for forming a bodybuilding training split.
Day 2: Back and Abs
Day 4: Rest
Day 6: Thighs and Hamstrings
Day 7: Rest
Sample Training Spit #2- This training split is ideal for those who don’t enjoy training the antagonistic muscle groups in their arms and legs on the same day also don’t enjoy training complementary body-parts on the same day.
Day 1: Chest, Biceps, and Abs
Day 2: Rest
Day 3: Hamstrings and Calves
Day 4: Back, Triceps, and Abs
Day 5: Rest
Day 6: Shoulders and Calves
Day 7: Thighs
Sample Training Split #3: This training split is ideal for those who want to train complementary body-parts on the same day.
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Rest
Day4: Shoulders and Abs
Day 5: Thighs
Day 6: Rest
Day 7: Hamstrings
