8.4 Resistance Training Programs
Training Splits
Training splits refer to how an athlete, weightlifter, or casual gym-goer schedules and programs their strength training sessions throughout the week. Splits are typically manipulated based on one’s experience, goals, and the time they can allocate towards strength training on a weekly basis. A few popular workout splits are included below:
Full-body Split
- A full-body split includes training all major muscle groups in each session.
- Typically used by those who are new to resistance training or those with limited time.
- This split most typically involves three full-body workouts per week and is effective in balancing training frequency for each muscle group with adequate rest (i.e., at least one day between full-body training sessions).
Upper/Lower Split
- An upper/lower split includes transitioning between upper and lower body-focused workouts each session.
- This split most typically involves four workouts per week (two upper and two lower), and although muscle groups are not being utilized as frequently on a weekly basis when compared to the full body split, the increase in volume on their respective days may be preferable.
- This split is also effective in balancing training frequency for each muscle group with adequate rest (i.e., three to four days between upper body sessions and three to four days between lower body sessions).
Push, Pull, and Legs Split
- A push, pull, legs split includes transitioning between upper body pushing (movements focusing on the pectoralis major, anterior deltoids, and triceps brachii), upper body pulling (movements focusing on the back musculature, posterior deltoids, and biceps brachii), and lower body focused workouts each session.
- This split most typically involves six workouts per week (two push, two pull, and two legs), and although muscle groups are not being utilized as frequently on a weekly basis when compared to the full body split, the increase in volume on their respective days may be preferable.
- This split is also effective in balancing training frequency for each muscle group with adequate rest (i.e., four days between pushing, pulling, and leg sessions). However, the overall stimulus and systemic training volume may be too much for some.
- This split is often employed by those who enjoy being in the gym nearly every day.
Additional resources on splits include:
- Split Workout Schedule: What to Know and Examples
- What are Workout Splits? Top 3 Most Effective Routines
Workout Schedules
Workout structures refer to how workouts (and even sets within a given workout) are executed. Manipulating workout structure can alter fatigue levels, energy systems being used, intensity, duration, and many other key variables. A few common workout structures are highlighted below:
Straight/Regular Sets
- Movements are conducted for a given number of repetitions for a given number of sets with a given rest time between sets.
- Example: 4 sets of 8 repetitions with 2 minutes of rest between each set.
Supersets
- Performing a set of two different exercises back-to-back with no designated rest time between.
- Supersets can be performed by the same muscle group (this will create large amounts of volume and fatigue) or antagonistic muscle groups (both groups will be well-rested, and this can be used to save time and increase cardiorespiratory output during a workout).
Drop Sets
- One large set that includes dropping or decreasing the weight 1 to 3 times with little to no rest between weight reductions.
- Example: 6 repetitions are executed, the weight is dropped by 10 to 30%, eight more repetitions are executed, the weight is dropped by another 10-30%, and seven more repetitions are executed.
- This structure maximizes volume and fatigue within a short period of time. If large, heavy movements are being executed, ensure repetitions are stopped and weight is reduced when form starts to break down, as injury incidence increases as one approaches muscular failure.
Additional resources on sets include:
- Straight vs. Ascending Sets: Weighing the Advantages and Disadvantages
- What is a Weighlifting Superset?
- What is a Drop Set? Benefits and How to Use Them.
HIIT (High Intensity Interval Training)
- Includes repeated short bursts of high-intensity aerobic exercise separated by a programmed rest period.
- HIIT condenses the timeline of an individual’s overall expenditure and often prioritizes intensity and repetitions at the expense of weighted movements and muscular overload.
- Typical HIIT workouts include Tabata, EMOM, AMRAP, and various circuit training.
Additional resources on HIIT include:
