Effective muscle building requires effective measures. And here comes a split training plan for targeted muscle building! These 2 split variants divide the muscle building training into 2 training units, which are repeated and alternating at regular intervals. On training day 1 , specific muscle groups are specifically trained, which on training day 2 remain largely unused or are only slightly stimulated. Training day 2 covers all muscle groups that have not yet been (intensively) trained on the remaining days – almost a full-body workout on 2 training days.
The advantage of split training is that individual muscle groups are stimulated much more intensely by increased weight, more sets and possibly more repetitions than with a full-body workout that is completed in one day becomes. This means that the training volume is significantly higher. Of course, this also requires a extended regeneration phase for the muscles, which is achieved by a 2-day training break between repeated use of the same muscle group or a return to the same training session.
Training variants with the 2-part split
For our 2-part split training plans, we have decided to use conventional split training according to the push / pull method and a variant of the split Upper / lower body split to take part in trainings. Each of these explicit divisions has its own advantages and disadvantages, which could be discussed controversially. The easiest way for an athlete to find out the training plan variant that works best for him is quickly explained: train, test, train, test!
In the end, it all depends on what preferences the respective athlete shows during training. Depending on which weaknesses are to be fought or strengths to be promoted, another exercise or training design is better.
There is no such thing as the perfect training plan!
These 2-part split training plans are particularly suitable for athletes who have more than 3 months of training experience and who have already completed several weeks of full-body training that prepares them for more intensive split training.
Essential training parameters for maximum muscle building
Basically, all training systems, also known as “training plans”, only differ from one another in three primary parameters:
- Training intensity (the selected weight)
- Training frequency (frequency of repetition of a training session)
- Training volume (correlates very closely with the intensity, but here describes the number of sets and repetitions)
But the ideal interpretation of these factors differs depending on the athlete’s level of training. Beginners can train with a significantly higher training frequency, while the training intensity is much lower than it is the case with advanced.
You have to your training system optimally adapt to your individual (physical) requirements and match it with the training goal (muscle building or fat burning) in order to be able to carry out an effective training. You can find out how to do this in our Hypertrophy Guide for men and women.
Simply register for our training newsletter and receive the latest version of the following two training plans in your email inbox:
- 2-part split training plan Push & Pull
- 2-part split training plan upper & lower body
Note: This 2-split training plan in its two variants is only one possible example among many. Depending on genetic requirements (e.g. somatotype), training progress and personal goals, a training plan should be individualized so that optimal training results can be achieved.