full body workout split


full body workout split
full body workout split

full body workout split 11 major muscle groups

Split training design


In case you didn’t know, split training is a way to schedule exercises for different parts of the body. You can choose to work on your whole body during training, for example (although it will take more time). You can also choose to “divide” body parts into groups, such as the lower body and upper body, and then work the upper body and legs alternately; “pushing” and “pulling” muscles, which means that in one exercise you would do “pushing” exercises (eg bench presses, squats), and in another exercise, you would do “pulling” exercises (such as standing biceps flexion and lat. ); or you can choose to work on a group of muscles that are somehow interconnected. I like to use this last method the most.

First, I want to say that I believe that there are 11 major muscle groups:

  1. Breasts

3. Shoulders

4. Deltoids

5. Biceps

6. Triceps

7. Forearms

8. Quadriceps

9. Chest

10. Leaves

11. Abdominals

This covers most of the human muscles. You can see that you can place most of these muscles in several different groups:

Trapezoids, Deltoids           

  • Shoulders
  • Biceps, Triceps, Forearm   
  • Hands
  • Quadriceps, Hindquarters, Leaves          
  • Legs
  • Chest, Latisimus, Abdomen          
  • The rest

Let’s start with the legs. I see no reason to separate the quadriceps, hindquarters, and leaves. If, for example, you do a squat or leg push-up for the quadriceps, this exercise will also hit the hindquarters, and, to a lesser extent, the leaves. That’s why I always group my legs.

Quadriceps / Hindquarters / Leaves

It makes sense to train trapezoids and deltoids in the same workout. Trapezoids and deltoids are so tightly connected and intertwined that training a trapeze one day and a deltoid the next would surely lead to overtraining. When you shrug, you touch some deltoid muscles and vice versa, so why not do them the same day? Exercises such as lifting a two-handed weight from the thigh to the chin affect both muscle groups anyway.

Trapezoids / Deltoids

You can combine breasts and la tissues in the same exercise, but that would be too much. If you’ve ever tried to do a heavy bench press and a heavy shaft lift in the same exercise, you know what I mean. Working a heavy series on a bench press – or a heavy series on a shaft is very strenuous, so even though your latissimises are not included in the bench, your focus, energy, and endurance will be significantly less so that you will not be able to lift your usual latisimus weights. And we don’t mean pre-exhausting techniques – when, for example, you do a leg extension before squatting because that means you don’t have to lift more weight on the squat, since your quadriceps are already inflated. There is no point in getting tired before you try to hit another part of the body. I would recommend that you separate the breasts and the latissimus,

This does not mean that you will only do breasts or only latissimuses. Since the triceps are quite involved in bench press work, I always do the triceps in the same workout as the chest. I did the biceps after working on the latissimus, but they were too inflated and too tired at the time to be able to do good exercise. (That doesn’t mean they were done enough, however – I wouldn’t be tired the next day, and my biceps weights wouldn’t grow. Trust me, I’ve experimented and tried all this.) But who knows, it might suit you.

Chest / Triceps

  • Latisimusi Biceps Or Chest / Triceps / Latisimus
  • Biceps Or Chest / Triceps
  • Latisimus / Biceps Or Chest / Triceps / Latisimus / Biceps

We still have forearms and abs. I suggest working on your abs every time they recover from a previous workout, which I measure with good old-fashioned ONMB (delayed onset of muscle pain, or that feeling of pain you sometimes get somewhere between 24-48 hours after a workout). Forearms should not have the whole workout dedicated just to them – it would be, say, just a 10-minute workout. There wouldn’t even be enough time to sweat. So you can do them during one of the days for the upper body. Since my inflated forearms swell when I bend my biceps (the beginning of the forearm muscles and the continuation of the biceps – the part around the elbows – is very connected), and pumping feels like biceps pumping, I do them with the biceps.


That is why I recommend the following split training:

  • Quadriceps / Hindquarters / Leaves
  • Trapezius / Deltoids
  • Chest / Triceps
  • Latisimus
  • Biceps / Forearm
  • Abdominals

Instead, you can:

  • Quadriceps / Hindquarters / Leaves
  • Trapezius / Deltoids
  • Chest / Triceps / Latisimus
  • Biceps / Forearm
  • Abdominals Or Quadriceps / Hindquarters / Leaves
  • Trapezius / Deltoids 
  • Chest / Triceps
  • Latisimusi / Biceps / Forearm
  • Abdominals

I do not recommend exercising the chest, triceps, latissimus, and biceps (and even forearms) all in one day. If you have enough energy to train for over 2 hours, then you are not training hard enough.

Don’t forget the order of the exercises, nor the order of the body parts within each workout. For the legs, I like to work on the Quadriceps / Hindquarters / Leaves in order, since I like to do squats first, and my leaves need the least work. For the shoulders, I do deltoids first because they need more development than trapezoids. The triceps are secondary to the breasts, so I do the breasts first. I do Latisimus on my own, as well as sit-ups. The biceps come before the forearm, which is normal – would you rather focus on the biceps or the forearm? The forearm is hit through a bunch of exercises that require a grip anyway.

I like to divide the day for latissimuses and the day for biceps, to avoid overtraining the biceps. The same goes for chest/triceps day and shoulder day – I don’t want to overtrain deltoids (front deltoids are hard to hit during a bench press). That’s why any split training that takes these facts into account is good. Do not work on the biceps until at least 48 hours have passed after training the latissimus. Do not work on the shoulders until at least 48 hours have passed after the chest workout. Then you will be fine.

If you would rather split your whole body for two workouts – assuming you train for 2 years or less, and have a solid muscle structure and mass – I recommend training each body part twice a week, resting your body after every other workout. For example, if you divide the workouts into the upper and lower body, I did something similar (I also train the abs with the legs, as you have to work for only three muscle groups during the day for the lower body, while in the day for the upper body you have to work for as many as 7 muscle groups):

  1. Monday – Upper body
  2. Tuesday – Lower body, abs
  3. Wednesday – Vacation
  4. Thursday – Upper body
  5. Friday – Lower body, abs
  6. Saturday – Vacation
  7. Sunday – Vacation
  1. Monday – Upper body
  2. Tuesday – Rest
  3. Wednesday – Lower body, abs
  4. Thursday – Rest
  5. Friday – Upper body
  6. Saturday – Rest
  7. Sunday – Lower body, abs

Instead, you can do sit-ups during the day as well.

Remember to leave enough time to rest the body parts you have been training. Different parts of the body require different rest times – usually, the bigger the muscle, the more time it takes to recover. Generally speaking, I have found that most muscles need 2-3 days to recover (48-72 hours), while parts such as the chest, leaves, and trapezius sometimes take longer. As your muscles rest and grow, stretch them every few hours. This will help them stay flexible, prevent excessive stiffness, and help them recover. Just remember to grit your teeth.


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