Workout Routines

The Rotating Split

Try this body part splitting approach for enhanced results.

The Rotating Split

As a professional trainer/coach/consultant for the last 20+ years one of the questions I am asked most often is “how should I split up my body parts each week for maximum progress?” Unfortunately there is no “cookie-cutter” answer to this question, as it depends on several factors such as one’s goals, time schedule, strengths, weaknesses, recovery ability, and more.

I have seen many a bodybuilder/athlete/lifting enthusiast have tremendous success training anywhere from two to six days per week, although I find that the majority do best on either a 3, 4, or 5 day split. With this in mind I would like to introduce to M&F readers an interesting method I have employed into my own training, as well as that of many of my more serious clients, called “the rotating split.”

This involves training the entire body over three days during week 1; over four days during week 2; and over five days on week 3.

Here is an example of what a typical “rotating split” might look like:

Week 1

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Chest/Lats/Traps/Abs Rest Quads/Hams/Lower Back/Calves Rest Shoulders/Biceps/Triceps/Abs Rest

Week 2

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Chest/Biceps/Abs Quads/Hams/Calves Rest Lats/Lower Back/Abs Shoulders/Traps/Triceps/Calves Rest

Week 3

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Rest Chest/Abs Quads/Hams/Calves Biceps/Triceps Rest Lats/Lower Back/Abs Shoulders/Traps/Calves

After week three is complete you would then rotate back to the first week’s schedule and continue through each split once again. This is an excellent way to keep things interesting/fresh (for body and mind) in the gym, while rotating recovery time, training intensity, and training volume for each body part. In turn you will be rewarded by more efficient progress and far less likelihood of ever hitting a plateau. Give this “rotating split” method a try and feel free to let me know how well it worked for you!