Splitting the body parts up
4. an ABC split: an ABC split means either dividing the body
into three, or creating three different workouts using the same muscle groups. Refer to Figures 29-30 for an example of the first option. As far as splitting the body into three, this can be all the workouts for the week, or this ABC cycle can be re- peated again (i.e. 6 sessions/wk). I don't find much use for the latter option (see Fig. 31).
Figure 25 - An example of the same muscle groups being used three times in one week, with different exercises.
Major Muscle A Day B Day C Day
Groups e.g. Monday e.g. Wednesday e.g. Friday
horizontal pulling
(i.e. scapula Seated row DB row Bent-over row retractors e.g. rows)
horizontal pushing
(i.e. horizontal flex- Bench press Decline DB press Incline DB Press ion e.g. bench press)
vertical pulling
(i.e. scapula depres- Chin up DB pullover Lat pull-down sors e.g. chin ups)
vertical pushing
(i.e. arm abduction Shoulder press Lat DB raise Upright row e.g. shoulder press)
upper arm
(bicep / tricep) Bar bicep curl Tricep press-down Incline DB curl
lower arm
(forearm flexors and Forearm extensors Forearm flexors Forearm extensors-DB extensors) -bar -bar
hip dominant
(e.g. deadlift and its Leg abduction Deadlift Leg adduction variations)
quad dominant
(e.g. squats and its Squats Leg curls/extensions Lunges variations)
lower back
Back extension Hip/thigh extensions Good morning
lower legs
(e.g. front and back Standing calf press Toe ups Seated calf press of calves)
abdominals
Knee ups Curl ups + twists Curl ups
neck
(e.g. upper traps) Bar shrugs-front DB shrugs Bar shrugs-back
NB to keep volume down, which is a challenge in a total body workout, I have used only one upper arm and one lower arm exercise per session. Note however that when the fore- arm flexors are involved in the upper arm workouts (i.e. bicep curls), the forearm exten- sors are trained and vice versa.
Figure 26 - An example of a AB split with a total frequency of 2/wk. Half the body is trained in each workout, and therefore each muscle group is only trained once per week. This is a effective low volume
method for 'hard gainer's or an appropriate maintenance program for a more advanced trainee.
Figure 27 - An example of a AB split with a total frequency of 3/wk. In one week, half the muscle get trained twice and the other half once per week. In the next week, this is reversed. This is also an effective low volume method for 'hard gainer's or an appropriate maintenance program for a more advanced trainee.
Figure 28 - An example of a AB split with a total frequency of 4/wk. The second A and B in the week are repeats of the first A and B workouts. Therefore each muscle group is trained twice per week every week. This method is suitable for the early split routines of a relative beginner, but I do not recommend it for a more advanced trainer. It presents too frequent exposure to the same muscle groups and exercises.
NB. As a progression from the above, different exercises and/ or intensities could be used in the second A's and B's of the week. e.g. the heavy/light method. I would prefer the different exercise approach.
Figure 29 - An example of an ABC split with a total frequency of 3/ wk. This would mean each muscle group is only trained once a week, and that only 1/3 of the body is trained each workout. This is proba- bly one of my favorite options for those training 3/wk.
Wk No Sun Mon Tue Wed Thu Fri Sat
A B C
Figure 30 - An example of muscle group allocation in the above 3/wk split, no repeating the same muscle group in the one week.
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A Day B Day C Day
e.g. Monday e.g Wednesday e.g. Friday
Hip dominant Lower back Quad dominant (deadlifts) (back extensions) (squats)
Horizontal pull Bicep Vertical push
(row) (curl) (shoulder press)
Horizontal push Tricep Vertical pull
(bench) (extension) (chin)
Forearm Neck Forearm
(flexion) (shrugs) (extension)
Gastrocnemius Tibialis Anterior Soleus (stand calf press) (toes ups) (seated calf press)
Lower Abdominal Oblique Abdominal Upper Abdominal (knee ups) (Russian twists) (sit ups)
Figure 31 - An example of an ABC split with a total frequency of 6/ wk. This would mean each muscle group is trained twice a week. Despite it's popularity in bodybuilding, this is not a method I am fond of. You would need a superior 'recovery' system to benefit from
Figure 33 - An example of muscle group allocation in the above 4/wk ABCD split, with no repeating the same muscle group in the one week.
Figure 32 - An example of an ABCD split with a total frequency of 4/wk. This could mean each muscle group is only trained once a week, and that only 1/4 of the body is trained each workout. This is one of my favorite options for those training 4/wk.
This question cannot be answered in isolation. For example, you may have a predetermined opinion that says four exer- cises per muscle group are required. But you may not have taken into account (in this example) that you have six muscle groups. Which would mean a twenty-four (24) exercise work- out, which in my opinion would be a ridiculous volume.
So, firstly determine how many total sets in the workout you want to do. Then determine how many muscle groups you have to do. Then work with this figure.
In the below example we have four sets per muscle group. Now we decide - how many exercises per muscle group. The trade-off goes like this : if you want to specialize in an exer- cise, you need to do more sets of less exercises e.g. if you are at a point in the program where you were peaking on your bench press - you would probably take all four sets for this one exer- cise. On the other hand, if you wanted to gain a variety effect -
Firstly determine how many total sets in the work- out you want to do.