Training Splits

Training Splits are routines that tell you which muscle groups to exercise each day of the week. There are a variety of Training Splits out there, the key is to find one that will work for you and then stick with it!

Jay Cutler’s Morning and Evening Training Split

  • Day 1 Morning- Quads
  • Day 1 Evening – Hamstrings and Calves
  • Day 2 Morning – Shoulders
  • Day 2 Evening – Triceps
  • Day 3 – Rest
  • Day 4 Morning – Upper Back
  • Day 4 Evening – Lower Back
  • Day 5 Morning – Chest
  • Day 5 Evening – Biceps and Calves
  • Day 6 – Rest

Frank Roberson’s Training Split

  • Monday – Quads and CalvesRonnie Coleman Training Split
  • Tuesday – Back
  • Wednesday – Chest
  • Thursday – Hamstrings and Calves
  • Friday – Shoulders
  • Saturday – Arms
  • Sunday – Rest

Roc Shabazz’s Training Split

  • Monday – Quads
  • Tuesday – Chest, Abs and Calves
  • Wednesday – Back, Abs and Calves
  • Thursday – Hamstrings, Abs and Calves
  • Friday – Delts, Abs and Calves
  • Saturday – Arms, Abs and Calves
  • Sunday – Rest

Ronnie Coleman’s Training Split

  • Monday – Legs
  • Tuesday – Back and Biceps
  • Wednesday – Chest, Triceps and Shoulders
  • Thursday – Repeat Monday
  • Friday – Repeat Tuesday
  • Saturday – Repeat Wednesday
  • Sunday – Rest

Craig Richardson’s Training Split

  • Day 1 – Arms
  • Day 2 – Shoulders and Calves
  • Day 3 – Back
  • Day 4 – Chest and HamstringsPhil Heath Training Split
  • Day 5 – Quads
  • Day 6 – Rest

Melvin Anthony’s Training Split

  • Monday – Quads
  • Tuesday – Back, Traps and Chest
  • Wednesday – Hamstrings, Calves, Lateral / Rear Delts and Forearms
  • Thursday – Front Delts, Biceps, Back and Traps
  • Friday – Quads
  • Saturday – Back, Traps and Chest
  • Sunday – Rest

Phil Heath’s Training Split

  • Monday – Chest
  • Tuesday – Quads, Hamstrings and Calves
  • Wednesday – Back
  • Thursday – Shoulders
  • Friday – Biceps, Triceps and Forearms
  • Saturday – Rest
  • Sunday – Rest

Dexter Jackson Training Split

  • Monday – Chest and Abs
  • Tuesday – Back and Calves
  • Wednesday – Rest
  • Thursday – Rest
  • Friday – Quads and Abs
  • Saturday – Shoulders, Arms and CalvesCraig Richardson Training Split
  • Sunday – Hamstrings and Abs

Dennis James’ Training Split

  • Monday – Chest and Biceps
  • Tuesday – Quads, Hamstrings and Calves
  • Wednesday – Back
  • Thursday – Delts and Triceps
  • Friday – Repeat Chest and Biceps
  • Saturday – Off
  • Sunday – Off

Shavis Higa’s Training Split

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – Off
  • Thursday – Quads, Hamstrings and Calves
  • Friday – Deltoids and Traps
  • Saturday – Off
  • Sunday – Off

Workout Split

  • Monday – Back, Biceps, Shoulders, Calves, Abs
  • Tuesday – Quads, Hamstrings, Abs
  • Wednesday – Chest, Triceps, Calves
  • Thursday – Back, Biceps, Abs
  • Friday – Quads, Hamstrings
  • Saturday – Chest, Triceps, Shoulders, Abs
  • Sunday – Rest

Training Split

  • Day 1 – Legs
  • Day 2 – Chest and Back
  • Day 3 – Shoulders, Biceps and Triceps
  • Day 4 – Legs
  • Day 5 – Back and Forearms
  • Days 6 & 7 – Off

Check back often as are constantly updating with more Training Splits!