Torso/Limbs Split
The torso/limbs split is a great 4 day a week split. It's similar to upper/lower split, but torso/limb has the arms on the same day as legs.
The sessions will be split like this,
Torso
- Chest
- Back
- Shoulders
Limbs
- Legs
- Arms)
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4 days a week This is the most commoon way it's set up
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3 days a week Week 1
Week 2
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2 days on/1 day of
Repeat |
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Train every other day
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What are the benefits of the torso/limbs split
Arm focus:
By moving biceps and triceps to the Limb days, you train them while fresh compared upper/lower when they are often trained after chest, back and shoulders.
Spreading the upper body work out:
Upper days in an upper/lower split often need more exercises compare to the lower day.
Each mucle is hit twice in a week:
It hits muscle groups twice a week without having to training over 4 days a week.
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Torso A Machine incline chest press T-Bar row Pec dec Lat Pull Down Dumbbell lateral raise |
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Limbs A DB curls Tricep push down Pendulum Squat Back extensions Lying leg curl Standing calf raise |
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Torso A Seated barbell overhead press High row Machine chest press Chest supported row Reverse pec dec |
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Limbs B Machine preacher curls Overhead extensions RDL Leg extensions Seated leg curl Standing calf raise |