Here are quite a few possible training splits. The first part was published years ago.
Option 1 – whole body in a single training session
Monday Chest, back, shoulders, biceps, triceps, legs, abs
Tuesday – Rest
Wednesday – Chest, shoulders, back, triceps, biceps, legs, abs
Thursday Rest
Friday Legs, chest, back, shoulders, biceps, triceps, abs
Saturday – Rest
Sunday Rest
Option 2 – every body part twice a week
Monday Chest, shoulders, triceps
Tuesday Legs, back, biceps
Wednesday – Rest
Thursday Chest, shoulders, triceps
Friday Legs, back, biceps
Saturday – Rest
Sunday – Rest
Option 3 – upper body and lower body twice a week
Monday Chest, back, shoulders, biceps, triceps
Tuesday Legs
Wednesday – Rest
Thursday Chest, back, shoulders, biceps, triceps
Friday Legs
Saturday – Rest
Sunday – Rest
Option 4 – presses, pulls, legs split
Monday Chest, shoulders, triceps
Tuesday Back, biceps
Wednesday – Legs
Thursday Rest
Friday Chest, shoulders, triceps
Saturday – Back, biceps
Sunday – Legs
Option 5 – standard three-day split (in the article author’s opinion, not the best split)
Monday Chest, back
Tuesday Legs
Wednesday Shoulders, triceps, biceps
Thursday Rest
Friday Chest, back
Saturday – Legs
Sunday – Shoulders, triceps, biceps
Option 6 – four-day split
Monday Chest, shoulders
Tuesday Rest
Wednesday Legs
Thursday Back, traps
Friday Rest
Saturday Triceps, biceps
Sunday – Rest
Option 7 – five-day split
Monday Chest
Tuesday Back, traps
Wednesday Legs
Thursday Rest
Friday Shoulders, traps
Saturday Triceps, biceps
Sunday – Rest
Option 8 – lagging body parts (shoulders)… four-day split
Monday Chest, shoulders, triceps
Tuesday Back, biceps, forearms
Wednesday – Legs
Thursday Rest
Friday Shoulders, traps
Saturday – Rest
Sunday – Rest
Option 9 – lagging body parts (arms)… five-day split
Monday Triceps, biceps
Tuesday Legs
Wednesday Chest, Back
Thursday Rest
Friday Triceps, biceps
Saturday Shoulders, traps
Sunday – Rest
Option 10 – lagging body parts (chest)… four-day split
Monday Chest
Tuesday Back, biceps
Wednesday Legs, shoulders
Thursday Rest
Friday Chest, triceps
Saturday – Rest
Sunday – Rest
Option 11 – lagging body parts (back)… four-day split
Monday Back
Tuesday Chest, shoulders
Wednesday Legs
Thursday Rest
Friday Back, biceps
Saturday – Rest
Sunday – Rest
Option 12 – rolling split over 10 days
Monday Back, shoulders
Tuesday Legs
Wednesday Chest, triceps, biceps
Thursday Rest
Friday Rest
Saturday – Back, shoulders
Sunday – Legs
Monday Chest, triceps, biceps
Tuesday Rest
Wednesday Rest
The cycle repeats…
Option 13 – four days a week, legs twice a week
Monday Lower body (thighs – front, back, calves, abs)
Tuesday Upper body (lat muscles, traps, biceps – pulls)
Wednesday Rest
Thursday Lower body (thighs – front, back, calves, abs)
Friday Upper body (chest, shoulder, triceps – presses)
Saturday – Rest
Sunday Rest
Option 14 – four days a week, legs and upper body twice a week
Monday Lower body (thighs – front, back, calves, abs) with an emphasis on the back of the thigh
Tuesday Upper body (lat muscles, shoulder, triceps, biceps)
Wednesday Rest
Thursday Lower body (thighs – front, back, calves, abs) with an emphasis on training the front of the thigh
Friday Upper body (lat muscles, chest, triceps, biceps)
Saturday – Rest
Sunday Rest
Option 15 – four days a week, each body part once a week
Monday Front of thighs, back of thighs, calves
Tuesday Chest, back
Wednesday Legs
Thursday Shoulders, traps
Friday Triceps, biceps
Saturday – Rest
Sunday – Rest
Of course, you are once again free to make any changes you like. Calves, abs, forearms and, in some splits, traps too – spread them across different days yourself, as you see fit and as your schedule allows. In quite a few of these splits I would throw in an extra rest day. I collected the splits from the places referenced by the following links!!!
Translated by Janar Rückenberg
Come and train! ArtGym
