Double Split Routine

The Double Split Routine Training is a method of training for confirmed, to alternate with the hardcore programs for a mass capture and radical volume reserved for the hardtrainers. This method remains a very popular training base for many athletes during the off-season.

Splitting the training of each part of the body over several days in the week to improve progression seems to be obvious, but when the Double Split method was born in the 50 years, that was not the case. It was a new concept because most of the athletes ' training at the time was done in full body, to increase the force in priority and, in parallel, to make the muscles grow, while aiming for a certain overall harmony. The development of bodybuilding has seen these practices generalize by seeking to work part of the body, both to better train it, to target certain muscular details and to obtain the ideal proportions requested by the competition.

Some of them have pushed the limits until they train twice a day, and not to be overtaken, have made the choice to "split" their training in two parts, one for the morning muscles and the other for the evening, so as not to put too much e pressure on certain muscle groups. Note however that this type of training, the real "Double Split routine" is to be reserved for competitors on very short periods. For non-professionals who are at risk, it is better to opt for the Double Split routine below which alternates the training days according to the muscular groups (upper and lower body).

Definition:

Its principle is based on two trainings for the upper body and two for the bottom per week, i.e. 2 consecutive days of training followed by 1 day of rest.

Program Features:

• Workout Ratio: Weight 100%/Cardio 0%
• loads: Heavy 75%/moderate 25%
• Reach and force the Max: systematically
• Average rest time: 90 seconds
• Average training time: 15 h 15

Fitadium presents you his training in Double Split Routine

Day One: Thighs

Muscles	Exercises	Series	Reps
Pecs	Developed lying	5	15-10-6-6-10
	Dips	4	8 to 10
Back	Vertical Draw Neck	5	15-10-6-6-10
Triceps	Rowing Seated	4	8 to 10
Shoulders	Developed NAPE	3	15-10-6
	Draw Chin Standing	3	8 to 10
Triceps	Extension barre front	6	15-10-6-6-6-10
Biceps	Curls barre EZ	6	15-10-6-6-6-10

Day 2: Thighs/Calves/Abs

Muscles	Exercises	Series	Reps
Thighs	Squat	6	15-10-6-6-6-10
	Press	6	8 to 12
Calves	Press	6	15-10-6-6-6-10
Abs	Classic Crunches	6	Max

Day 3: Rest

Day 4: Pecs/Back/Triceps/Biceps

Muscles	Exercises	Series	Reps
Pecs	Developed inclined	5	15-10-6-6-10
	Slanted Gap	4	8 to 10
Back	Vertical draw in front	5	15-10-6-6-10
	Rowing	6	8 to 10
Triceps	Rope Extension	3	15-10-6-6-6-10
Biceps	Alternate curls	6	15-10-6-6-6-10

Day 5: Thighs/Calves/Abs

Muscles	Exercises	Series	Reps
Thighs	Legs	4	15-10-6-6
	Legacy Extensions	4	15-10-6-6
Calves	Press	6	15-10-6-6-6-10
Abs	Twisted Crunches	6	Max

Day 6 and 7: Rest