whole book.4th print

Table 9: Possible three way splits

Option 1 Option 2 Option 3

Mon: Chest/back Chest/shoulders/triceps Chest/triceps

Tue: off off off

Wed: Legs/abs Leg/abs Back/biceps

Thu: off off off

Fri: delts/arms back/biceps Legs/shoulders

Sat/Sun: off off off

Summary

The amount of exercise needed by beginning trainees is small. A minimum of three hours
per week, generally divided half into weight training and half into intervals is all that is necessary
for basic health and fitness. Beginners can add interval training if desired.
As trainees become more advanced, they may be unable to weight train each bodypart
three times per week. In this case the body can be split, such that different bodyparts are
worked at each workout. A number of types of splits is possible.