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More Training Info > 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


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