Workout Samples for Different Training Splits

This article is going to be a bit different! Since this week's podcast was all about different training splits and the benefits to each, I'm going to use this week's article to give you a detailed look at what a workout within two different types of training splits would look like!

Workout 1: Upper Body only

The first sample workout is for an Upper-Lower Split focusing on improving muscle mass and body composition. This workout will be one of the Upper Body workouts in this rotation and will cover the major muscle groups.

Sets: 4

Reps: 8-12 per exercise (within 2-3 reps of failure, ideally)

Rest: 30-90 seconds between sets

Exercises:

1. Dumbbell Bench Press

2. Rear Delt Fly

3. Half-Kneeling DB Press

4. Band Punch

5. Single Arm Row

Workout 2: Full Body - Performance focus

This second workout is a full-body workout focused on improving overall performance and movement-based function. This would be one of a 3-4 day/week program.

Sets: 3-5

Reps: 5-10

Rest: 30-90 seconds between sets OR rotate between upper and lower body exercises for faster workouts and less required rest.

Exercises:

1. Dumbbell Bench Press

2. Trap Bar Deadlift

3. Single Arm Row

4. Step Up

5. Carry
   

As always, I hope that you guys enjoy these and please let me know if there is something specific you'd like to see from me on here or in other forms (podcasts, exercise demonstrations, etc...)