Full Body Trainig VS Split Training
Full Body Training Methods
TRAINING 3 TIMES PER WEEK.
Best suitable for: Beginners & those with limited amount to train.
WEEK EXAMPLE
RECOMMEDATIONS
1. Monday: Full Body
2. Tuesday: Rest
3. Wednesday: Full Body
4. Thursday: Rest
5. Friday: Full Body
6. Saturday: Rest
7. Sunday: Rest
Spit Trainig Methods
DIVIDED BY MUSCLE GROUPS.
1. Train with high volume and intensity.
2. Rest at least 1 day in between each session.
3. Try selecting different exercises on each session.
Best suitable for: Those looking to build muscle.
WEEK EXAMPLE
RECOMMENDATIONS
1. Monday: Chest & Triceps
2. Tuesday: Back & Biceps
3. Wednesday: Shoulders & Traps
4. Thursday: Legs
5. Friday: Chest & Back
6. Saturday: Rest
7. Sunday: Rest
WORKOUT EXAMPLE
1. Train with a high volume and high intensity.
2. Rest at least 48h in between each muscle group.
3. Train each body part once or twice per week.
WORKOUT EXAMPLE
(Full body - High volume - High intensity)
(Chest & Triceps – High volume – High intensity)
A1. Pull-ups (3 sets/10 reps)
B1. Dips (3 sets/15 reps)
C1. Squats (3 sets/20 reps)
D1. Chin-ups (3 sets/ 10 reps)
D2. Push-ups (3 sets/15 reps)
E1. Leg raises (3 sets/15 reps)
A1. Straight bar dips (3 sets/10 reps)
B1. Dips (3 sets/15 reps)
C1. Triceps extensions (3 sets/20 reps)
D1. Diamond push-ups (3 sets/ 10 reps)
D2. Push-ups (3 sets/15 reps)
E1. Toes to bar (3 sets/10 reps)
TRAINING 5-6 TIMES PER WEEK.
DIVIDED BY MOVEMENT PATTERNS
Best suitable for: Individuals with previous training experience.
WEEK EXAMPLE
1. Monday: Full Body
2. Tuesday: Full Body
3. Wednesday: Full Body
4. Thursday: Full Body
5. Friday: Full Body
6. Saturday: Full Body
7. Sunday: Rest
RECOMMENDATIONS
1. Train with a low volume and low intensity.
2. Have a rest day when needed.
3 Try selecting different exercises on each session.
Best suitable for: training towards skills & overall strength.
WEEK EXAMPLE
RECOMMENDATIONS
1. Monday: Pull Day
2. Tuesday: Push Day
3. Wednesday: Legs
4. Thursday: Pull Day
5. Friday: Push Day
6. Saturday: Rest
7. Sunday: Rest
1. Train with a high volume and high intensity.
2. Rest at least 48h in between each movement pattern.
3. Train each movement pattern once or twice per week.
WORKOUT EXAMPLE
WORKOUT EXAMPLE
(Full body - Low volume - Low intensity)
(Pull Day – High volume – High intensity)
A1. Chin-ups (3 sets/10 reps)
B1. Diamond push ups (3 sets/15 reps)
C1. Box jumps (3 sets/10 reps)
D1. Elbow plank hold (3 sets/30 sec)
A1. Muscle ups (3 sets/10 reps)
B1. Tuck Front lever raises (5 sets/5 reps)
C1. Wide pull-ups (3 sets/10 reps)
D1. Close grip chin-ups (3 sets/ 10 reps)
D2. Hanging
Ring bicep
curls
(3(3
sets/15
reps)
E1.
L-sit
hold
sets/10
sec)
TRAINING 3 TIMES PER WEEK WITH ADDITIONAL PRACTICE DAYS.
Best suitable for: getting stronger and learn skills simultaneously.
WEEK EXAMPLE
1. Monday: Full Body
2. Tuesday: Practice
3. Wednesday: Full Body
4. Thursday: Mobility
5. Friday: Full Body
6. Saturday: Practice
7. Sunday: Rest
RECOMMENDATIONS
1. Train with a moderate volume and moderate intensity.
2. Keep your workout days hard and your practice days light.
3. Rest when you feel it necessary.
WORKOUT EXAMPLE
(Practice + Mobility work)
A1. Handstand practice (15-20 minutes)
B1. Standing good mornings (3 sets/15 reps)
C1. Seated forward fold (3 min)
E1. L-sit hold (3 sets/10 sec)
IG: @SaturnoMovement
DIVIDED BY BENT/STREIGHT ARMS
Best suitable for: individuals that are training towards skills.
WEEK EXAMPLE
RECOMMENDATIONS
1. Monday: Bent Arm
1. Train with a high volume and high intensity.
2. Tuesday: Straight Arm
2. Rest at least 48h in between each bent & straight arms session.
3. Wednesday: Legs
3. Train bent arms & straight arms once or twice per week.
4. Thursday: Bent Arm
5. Friday: Straight Arm
6. Saturday: Rest
WORKOUT EXAMPLE
7. Sunday: Rest
(Straight Arms – High volume – High intensity)
A1. Planche lean (4 sets/15 sec)
B1. Tuck Front lever hold (5 sets/10 sec)
C1. Tuck L-sit to tuck planche (3 sets/5 reps)
D1. Scapula pull-ups (3 sets/ 10 reps)
FB: Facebook.com/SaturnoMovement