Two Day Split Program Templates

(Torso / Legs & Arms)

Traditional

Workout A: Torso

Workout B: Legs & Arms

Staggered

Workout A: Torso

Workout B: Legs & Arms

Guidelines

  • Pick only one program from the 2 variations above (Traditional or Staggered) or choose another split.
  • Change exercises monthly. Try an alternative template next month or stick to your favorite template.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout.
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).
  • If a second exercise for the same muscle group is performed considering an auxiliary exercise (italics or regular typeface exercises listed in exercise subdirectories).
  • Training the torso and arms on separate days may allow emphasis of the arms, although utilizing the elbow joint every workout may risk chronic overuse. This split requires a rest day the day following last workout (ABX). This program may be tolerated for one or two months for variety.
  • See Upper / Lower Body Split if hip adductor and abductor work is desired.

~ Only choose one workout in which to program exercise(s) which involve Erector Spinae as a stabilizer or synergist, allowing for adequate recovery. If choosing exercise which involve erector spinae, do not choose exercises on other workout(s) with this same marking which also involve erector spinae. See complementary pairing of exercises involving low back.

+ For deconditioned beginners, choose an auxiliary abdominal exercise (italics exercise) which do not involve hip flexors. For all others with strong abdominals and a healthy low back, consider choosing a basic abdominal exercise (bold or regular type face exercise) which utilize hip flexors. Higher reps are typically performed for abdominal exercises (eg: 15-20 reps) with an emphasis on muscular endurance.

* Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations.

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