Free Weight Training Program: Training Splits

This free weight training program post talks about one of the most confusing parts of weightlifting, the training splits. With there being so many different weightlifting routines that vary from building muscle mass to losing fat, it’s difficult for any weightlifter to know what their splits should be. Most of us, including me until recently, just use the splits that are shown by the routines that we use. And because of this confusion and lack of independence, many weightlifters can’t create their own free weightlifting routines without the uncertainty of good results.



All free weightlifting programs vary in what they are trying to accomplish. The posts that I’ve written prior to this all contained different routines with different training splits intended to achieve different results. However, I’ve created a basic guide to help all those weightlifter with that confusion. Although this is a guide and will still not have complete independence when creating routines, it will get you started in the right direction so that when you feel you’re ready to create the routines that fit your weightlifting style, you’ll be able to.



FREE WEIGHT TRAINING PROGRAMBODY SPLITS:



WHOLE-BODY SPLIT #1:

Chest, Legs, Shoulders

Back, Triceps, Biceps

Forearms, Calves, Abs



WHOLE-BODY SPLIT #2:

Legs, Chest, Shoulders

Back, Triceps, Biceps,

Forearms, Abs, Calves



TWO-DAY SPLIT:

Workout 1: Chest, Shoulders, Back, Traps, Abs

Workout 2: Legs, Calves, Triceps, Biceps, Forearms



THREE-DAY SPLIT #1:

Workout 1: Chest, Back, Abs

Workout 2: Shoulders, Traps, Triceps

Workout 3: Legs, Calves, Biceps, Forearms



THREE-DAY SPLIT #2:

Workout 1: Chest, Triceps, Biceps, Forearms

Workout 2: Legs, Calves, Abs

Workout 3: Shoulders, Back Traps



FOUR-DAY SPLIT #1:

Workout 1: Chest, Triceps

Workout 2: Legs, Calves, Abs

Workout 3: Shoulders, Traps

Workout 4: Back, Biceps. Forearms



FOUR-DAY SPLIT #2:

Workout 1: Chest, Back

Workout 2: Legs, Calves, Abs

Workout 3: Shoulders, Traps

Workout 4: Triceps, Biceps, Forearms



So by divulging these splits, it should give you a little more freedom in creating your own free weightlifting programs. The splits go in order from the beginner to the more advanced. So the whole body split is more for the beginner weightlifters and the four day split is for more advanced weightlifters. As you can see, all but the second split contains two in one. Why? Remember in one of the beginner posts, I said that your muscles get worked hard when they are faced with changes. They have to adapt quickly so they have to work extra hard. If you continued to use the same routine, you’ll soon see your muscles stop growing. So take charge and create your own free weightlifting programs.



Now all you need to do is find the split that fits you best, insert the most compatible exercises to you, and create your own free weightlifting routines. You can use a combination of the best exercises that I gave you a few posts ago and exercises that you like the most. It’s all up to you because now you are in control of a free weight training program.



If you have any questions or comments about any free weightlifting programs topic, please email me and I’ll try to answer as soon as possible. Don’t be afraid to ask for help, I’m confident that I can answer any of your questions. It doesn’t matter what topic you are having trouble with, I’ll do my best to get you on the right path with my free weight training program.