The every other day routine gives a lot of recovery between workouts. If using the CKD
approach, each workout will come before the carb-up every 2 weeks. The 4 day per week routine
hits each bodypart more frequently but the same workout will precede the carb-load every week.
The Push/Pull + legs split
The second type of 2 day split is the Push/Pull + legs split. With this workout, the body is
split into pushing muscles (chest, shoulders, triceps) and pulling muscles (back, biceps). Legs are
trained with pulling muscles to keep the workouts approximately the same length. Sample
workouts appear in tables 6 and 7.
Table 6: Sample pushing workout + absExercise Sets Reps Rest
Bench press* 4 6-8 90”
Incline bench press 2 10-12 60”
Shoulder press 3 10-12 90”
Triceps pushdown 2 12-15 60”
Reverse crunches 3 15-20 60”
Crunch 2 15-20 60”* Perform 1-3 warmup sets prior to these exercises.Table 7: Sample pulling workout + legsExercise Sets Reps Rest
Leg press/squat* 4 6-8 120”
Leg curl 4 6-8 90”
Calf raise 2 15-20 90”
Cable row* 4 6-8 60”
Pulldown to front 2 8-10 60”
Barbell curl 2 10-12 60”
Back extension 2 12-15 60”* Perform 1-3 warmup sets prior to these exercises.The Upper/Lower split can be sequenced in the same way as the Push/Pull split, outlined in
table 6 above.
The three way split
Some individuals prefer to train a three or four day split (or more), dividing the entire body
into three or four separate sections. This is probably not ideal for the CKD approach since
bodyparts will not be optimally compensated during the carb-up. However, this type of workout
approach is usable with the TKD. Some sample three day splits appear in table 8.