Train Today for
Tomorrow's Challenges

Newsletter
Online Store
Contact Us
Site Map
Home


NEW Mt Rainier Video

Train to Climb Mt. Rainier

This informative video provides a comprehensive 6-month training program for the novice-to-intermediate level alpine climber who wants to climb Mt. Rainier and other high-altitude peaks. Learn more

Education > Exercises > Workout Splits

Workout Splits

Q: I'm thinking of mixing up my training routine; what sorts of recommendations can you give regarding workout splits?

A: There are as many different ways to split up a workout routine as there are individuals, and what works for one person will not work for all. What's unique about Body Results' approach is we customize workouts for each client based on your schedules, goals, muscle balance needs, motivation, experience, expectations, available equipment, and chosen activities. Below are some general guidelines you might use to vary your workout program depending on how often you want to include strength training in your weekly schedule. Sets refers to the total number of sets you'd do for a given body part but may mean that you choose 2-3 different exercises to complete those sets.

Body in Thirds
Part 1 of 3 Sets Part 2 of 3 Sets Part 3/ 3 Sets
Upper Legs 8-12 Upper Back 6-10 Shoulders 4-8
Lower Legs 3-6 Chest 6-10 Arms 6-12
Abs, Obliques, Low Back 3-4 Abs, Obliques, Low Back 3-4 Abs, Obliques, Low Back 3-4

Body in Halves
Part 1 of 2 Sets Part 2 of 2 Sets
Upper Legs 6-9 Upper Back 6-8
Lower Legs 3-4 Chest 4-5
Abs, Obliques, Low Back 6-8 Shoulders 3-4
Arms 6-8

Full Body
Part 1 of 1 Sets Sets
Upper Legs 5-6 Shoulders 2-3
Lower Legs 2-3 Arms 3-4
Upper Back 3-4 Abs, low back 3-6
Chest 3-4

3 Days a Week
Mon Wed Fri Mon Wed Fri Mon Wed Fri
Body in Thirds Part 1 Part 2 Part 3 Part 1 Part 2 Part 3 Part 1 Part 2 Part 3
Body In Halves Part 1 Part 2 Part 1 Part 2 Part 1 Part 2 Part 1 Part 2 Part 1
Full Body Part 1 Part 1 Part 1 Part 1 Part 1 Part 1 Part 1 Part 1 Part 1

4 Days a Week
Mon Tue Thur Sat Mon Tue Thur Sat
Body in Thirds Part 1 Part 2 Part 3 Part 1 Part 2 Part 3 Part 1 Part 2
Body In Halves Part 1 Part 2 Part 1 Part 2 Part 1 Part 2 Part 1 Part 2

Rate this page       Email this page to a friend

Sport Specific   Mountains   Training Info   ASK Body Results   Products   Services   Contact   About Us   Home  
© 2008 Body Results   Legal Disclaimer   Privacy Policy  Updated 01/2008