When it comes to building muscle and achieving a well-defined physique, the right workout split is crucial. Some of the greatest bodybuilders in history have developed and popularized specific training splits that have become legendary in the bodybuilding community. Here are three iconic bodybuilding splits used by three of the sport’s best:
1. The “Arnold Schwarzenegger Split”
Overview: The Arnold split, named after the legendary Arnold Schwarzenegger, is a high-volume training routine that involves working out six days per week, with each muscle group being trained twice per week. The split is designed to maximize muscle growth by providing frequent stimulation and enough volume to target every aspect of each muscle group.
Typical Split:
- Day 1: Chest and Back
- Day 2: Shoulders and Arms
- Day 3: Legs
- Day 4: Chest and Back
- Day 5: Shoulders and Arms
- Day 6: Legs
- Day 7: Rest or active recovery (e.g., yoga, swimming, biking)
Key Points:
- Volume: High, with three to four sets per exercise and rep ranges varying from 6 to 25.
- Intensity: The Arnold split is intense, requiring dedication and the ability to recover quickly between sessions.
- Goal: This split is ideal for those aiming for maximum muscle growth and a well-rounded physique.
2. The “Lee Haney Split”
Overview: Lee Haney, an eight-time Mr. Olympia champion, popularized a split that focuses on training three days in a row followed by one day off, cycling through two different 4-day blocks. This approach allows for both variety and intensity while ensuring sufficient recovery.
Typical Split:
- Day 1: Chest and Arms
- Day 2: Legs
- Day 3: Back and Shoulders
- Day 4: Rest
- Day 5: Chest and Arms #2 (with different exercises)
- Day 6: Legs #2 (with different exercises)
- Day 7: Back and Shoulders #2 (with different exercises)
- Day 8: Rest
Key Points:
- Variety: The second cycle incorporates different exercises for the same muscle groups, preventing plateaus and promoting balanced development.
- Recovery: By including a rest day every four days, this split allows for consistent progress without overtraining.
- Goal: This split is ideal for those looking to develop strength and size with a balanced approach that targets all muscle groups effectively.
3. The “Ronnie Coleman Split”
Overview: Known for his incredible size and strength, Ronnie Coleman’s split focuses on training each muscle group three times per week. This high-frequency approach is designed to provide constant stimulation, leading to massive muscle growth and increased strength.
Typical Split:
- Day 1: Back/Biceps/Shoulders (focusing on back thickness)
- Day 2: Quadriceps, Hamstrings, and Calves
- Day 3: Chest and Triceps
- Day 4: Back, Biceps, and Shoulders (focusing on back width)
- Day 5: Quadriceps, Hamstrings, and Calves
- Day 6: Chest, Triceps, Calves, and Abs
- Day 7: Rest
Key Points:
- Frequency: Each muscle group is trained three times per week, providing consistent stimulation and promoting rapid growth.
- Intensity and Volume: This split requires heavy lifting and high volume, making it suitable for advanced lifters.
- Goal: The Ronnie Coleman split is designed for those aiming to achieve massive muscle growth and superior conditioning.
Choosing the Right Split for You
While these splits have been used by some of the greatest bodybuilders in history, it’s important to remember that the optimal split for you will depend on your individual goals, experience level, and recovery capacity. Whether you’re looking to build muscle mass, improve strength, or achieve a balanced physique, experimenting with different splits and adjusting them to suit your needs is key.
Before starting any new training program, consider consulting with a fitness professional to ensure that your split aligns with your goals and that you’re executing exercises with proper form. Remember, consistency and dedication are crucial in any training program, so find the split that keeps you motivated and progressing toward your bodybuilding goals.
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