[{"data":1,"prerenderedAt":732},["ShallowReactive",2],{"lexique-en-split-split-program":3,"lexique-all-en":374,"lexique-trans-en-split-split-program":726},{"id":4,"title":5,"body":6,"description":364,"extension":365,"lang":366,"letter":367,"meta":368,"navigation":369,"path":370,"ref":12,"seo":371,"stem":372,"__hash__":373},"lexique/lexique/en/split-split-program.md","Split (Split program)",{"type":7,"value":8,"toc":352},"minimark",[9,13,18,31,38,41,44,47,52,137,139,143,146,186,188,195,197,201,204,231,238,240,244,276,278,282,309,311,315,322,325,336,338,342],[10,11,5],"h1",{"id":12},"split-split-program",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"training split"," is a method that ",[23,28,29],{},"divides muscle group work across multiple sessions"," during the week. It's the opposite of Full Body, which works the whole body each session.",[19,32,33,34,37],{},"The term \"split\" in modern strength training specifically refers to ",[23,35,36],{},"bro split",": 1 muscle = 1 day. But broadly, PPL and Upper/Lower are also splits.",[39,40],"blockquote",{},[19,42,43],{},"💡 The traditional bro split (Monday chest, Tuesday back, etc.) is considered suboptimal today. Modern science prefers higher frequencies (2x/week per muscle).",[45,46],"hr",{},[48,49,51],"h3",{"id":50},"different-types-of-splits","Different types of splits",[53,54,55,71],"table",{},[56,57,58],"thead",{},[59,60,61,65,68],"tr",{},[62,63,64],"th",{},"Split type",[62,66,67],{},"Sessions/wk",[62,69,70],{},"Freq per muscle",[72,73,74,86,96,107,117,126],"tbody",{},[59,75,76,80,83],{},[77,78,79],"td",{},"Bro split (1 muscle/day)",[77,81,82],{},"5",[77,84,85],{},"1x/week",[59,87,88,91,94],{},[77,89,90],{},"Push/Pull/Legs (3d)",[77,92,93],{},"3",[77,95,85],{},[59,97,98,101,104],{},[77,99,100],{},"Push/Pull/Legs (6d)",[77,102,103],{},"6",[77,105,106],{},"2x/week",[59,108,109,112,115],{},[77,110,111],{},"Upper/Lower",[77,113,114],{},"4",[77,116,106],{},[59,118,119,122,124],{},[77,120,121],{},"Anterior/Posterior",[77,123,114],{},[77,125,106],{},[59,127,128,131,134],{},[77,129,130],{},"Full Body",[77,132,133],{},"3-4",[77,135,136],{},"3-4x/week",[45,138],{},[48,140,142],{"id":141},"the-classic-bro-split","The classic Bro Split",[19,144,145],{},"The traditional bodybuilding split since the 70s:",[147,148,149,156,162,168,174,180],"ul",{},[150,151,152,155],"li",{},[23,153,154],{},"Monday",": Chest + Triceps",[150,157,158,161],{},[23,159,160],{},"Tuesday",": Back + Biceps",[150,163,164,167],{},[23,165,166],{},"Wednesday",": Shoulders",[150,169,170,173],{},[23,171,172],{},"Thursday",": Legs",[150,175,176,179],{},[23,177,178],{},"Friday",": Arms (biceps + triceps focus)",[150,181,182,185],{},[23,183,184],{},"Sat-Sun",": Rest",[39,187],{},[19,189,190,191,194],{},"⚠️ This method trains each muscle ",[23,192,193],{},"1x per week",". For most natural lifters, that's suboptimal.",[45,196],{},[48,198,200],{"id":199},"when-does-the-split-work","When does the split work?",[19,202,203],{},"The bro split can work if:",[147,205,206,213,219,225],{},[150,207,208,209,212],{},"✅ ",[23,210,211],{},"Very high volume per session"," (15-25 sets per muscle)",[150,214,208,215,218],{},[23,216,217],{},"Advanced lifter"," with 5+ years experience",[150,220,208,221,224],{},[23,222,223],{},"Optimal recovery"," (sleep, nutrition, low stress)",[150,226,208,227,230],{},[23,228,229],{},"Lifter using performance enhancers"," (PEDs) which speed recovery",[19,232,233,234,237],{},"For most natural lifters, ",[23,235,236],{},"2x/week per muscle frequency is significantly superior"," to bro split.",[45,239],{},[48,241,243],{"id":242},"split-advantages","Split advantages",[147,245,246,252,258,264,270],{},[150,247,208,248,251],{},[23,249,250],{},"Complete focus"," on 1-2 muscles per session",[150,253,208,254,257],{},[23,255,256],{},"Intense pump and metabolic stress"," (long work time on 1 muscle)",[150,259,208,260,263],{},[23,261,262],{},"Variety"," of exercises on the same muscle",[150,265,208,266,269],{},[23,267,268],{},"Shorter sessions"," (45-60 min)",[150,271,208,272,275],{},[23,273,274],{},"Mental aspect",": dedicated day per muscle",[45,277],{},[48,279,281],{"id":280},"split-disadvantages","Split disadvantages",[147,283,284,291,297,303],{},[150,285,286,287,290],{},"❌ ",[23,288,289],{},"Low frequency"," (1x/week) suboptimal for protein synthesis",[150,292,286,293,296],{},[23,294,295],{},"Imbalance"," if a session is missed (no second chance)",[150,298,286,299,302],{},[23,300,301],{},"Very long muscle recovery"," between 2 sessions",[150,304,286,305,308],{},[23,306,307],{},"Hard to progress"," on compound exercises (low practice)",[45,310],{},[48,312,314],{"id":313},"scientific-verdict","Scientific verdict",[19,316,317,318,321],{},"Recent meta-analyses (Schoenfeld 2019, Grgic 2018) are clear: ",[23,319,320],{},"at equal volume, 2x/week per muscle frequency outperforms 1x/week",".",[19,323,324],{},"So if you want to maximize progress, prefer:",[147,326,327,330,333],{},[150,328,329],{},"🎯 Upper/Lower (4 sessions)",[150,331,332],{},"🎯 6-day PPL",[150,334,335],{},"🎯 Full Body (3 sessions)",[45,337],{},[48,339,341],{"id":340},"key-takeaways","Key takeaways",[19,343,344,345,348,349,321],{},"The traditional split (1 muscle/day) is ",[23,346,347],{},"less effective than modern structures"," for most natural lifters. It retains value for advanced athletes with very high volume. ",[23,350,351],{},"For most, aim for 2x per muscle per week via Upper/Lower, 6-day PPL, or Full Body",{"title":353,"searchDepth":354,"depth":354,"links":355},"",2,[356,358,359,360,361,362,363],{"id":50,"depth":357,"text":51},3,{"id":141,"depth":357,"text":142},{"id":199,"depth":357,"text":200},{"id":242,"depth":357,"text":243},{"id":280,"depth":357,"text":281},{"id":313,"depth":357,"text":314},{"id":340,"depth":357,"text":341},"A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","md","en","S",{},true,"/lexique/en/split-split-program",{"title":5,"description":364},"lexique/en/split-split-program","GXHDBF1769_s8jtLvzoRwALLzHcIMpzFQmV2yzcv0so",[375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,667,671,675,679,683,687,691,695,699,703,707,711,715,719,722],{"title":376,"description":377,"slug":378},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":380,"description":381,"slug":382},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":384,"description":385,"slug":386},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":388,"description":389,"slug":390},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":392,"description":393,"slug":394},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":396,"description":397,"slug":398},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":400,"description":401,"slug":402},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":404,"description":405,"slug":406},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":408,"description":409,"slug":410},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":412,"description":413,"slug":414},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":416,"description":417,"slug":418},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":420,"description":421,"slug":422},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":424,"description":425,"slug":426},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":428,"description":429,"slug":430},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":432,"description":433,"slug":434},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":436,"description":437,"slug":438},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":440,"description":441,"slug":442},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":444,"description":445,"slug":446},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":448,"description":449,"slug":450},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":452,"description":453,"slug":454},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":456,"description":457,"slug":458},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":460,"description":461,"slug":462},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":464,"description":465,"slug":466},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":468,"description":469,"slug":470},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":472,"description":473,"slug":474},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":476,"description":477,"slug":478},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":480,"description":481,"slug":482},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":484,"description":485,"slug":486},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":488,"description":489,"slug":490},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":492,"description":493,"slug":494},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":496,"description":497,"slug":498},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":500,"description":501,"slug":502},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":504,"description":505,"slug":506},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":508,"description":509,"slug":510},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":130,"description":512,"slug":513},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":515,"description":516,"slug":517},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":519,"description":520,"slug":521},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":523,"description":524,"slug":525},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":527,"description":528,"slug":529},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":531,"description":532,"slug":533},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":535,"description":536,"slug":537},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":539,"description":540,"slug":541},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":543,"description":544,"slug":545},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":547,"description":548,"slug":549},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":551,"description":552,"slug":553},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":555,"description":556,"slug":557},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":559,"description":560,"slug":561},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":563,"description":564,"slug":565},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":567,"description":568,"slug":569},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":571,"description":572,"slug":573},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":575,"description":576,"slug":577},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":579,"description":580,"slug":581},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":583,"description":584,"slug":585},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":587,"description":588,"slug":589},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":591,"description":592,"slug":593},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":595,"description":596,"slug":597},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":599,"description":600,"slug":601},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":603,"description":604,"slug":605},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":607,"description":608,"slug":609},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":611,"description":612,"slug":613},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":615,"description":616,"slug":617},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":619,"description":620,"slug":621},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":623,"description":624,"slug":625},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":627,"description":628,"slug":629},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":631,"description":632,"slug":633},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":635,"description":636,"slug":637},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":639,"description":640,"slug":641},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":643,"description":644,"slug":645},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":647,"description":648,"slug":649},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":651,"description":652,"slug":653},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":655,"description":656,"slug":657},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":659,"description":660,"slug":661},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":663,"description":664,"slug":665},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":5,"description":364,"slug":12},{"title":668,"description":669,"slug":670},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":672,"description":673,"slug":674},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":676,"description":677,"slug":678},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":680,"description":681,"slug":682},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":684,"description":685,"slug":686},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":688,"description":689,"slug":690},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":692,"description":693,"slug":694},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":696,"description":697,"slug":698},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":700,"description":701,"slug":702},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":704,"description":705,"slug":706},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":708,"description":709,"slug":710},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":712,"description":713,"slug":714},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":716,"description":717,"slug":718},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":111,"description":720,"slug":721},"The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":723,"description":724,"slug":725},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":727,"en":12,"es":728,"fr":729,"it":730,"pt":731},"split-splittraining","split-programa-dividido","split","split-scheda-split","split-programa-split",1784214985146]