Full Body Trainig VS Split Training

Full Body Training Methods Spit Trainig Methods

TRAINING 3 TIMES PER WEEK. DIVIDED BY MUSCLE GROUPS.

Best suitable for: Beginners & those with limited amount to train. Best suitable for: Those looking to build muscle.

WEEK EXAMPLE RECOMMEDATIONS WEEK EXAMPLE RECOMMENDATIONS

1. Monday: Full Body 1. Train with high volume and intensity. 1. Monday: Chest & Triceps 1. Train with a high volume and high intensity.
2. Tuesday: Rest 2. Rest at least 1 day in between each session. 2. Tuesday: Back & Biceps 2. Rest at least 48h in between each muscle group.
3. Wednesday: Full Body 3. Try selecting different exercises on each session. 3. Wednesday: Shoulders & Traps 3. Train each body part once or twice per week.
4. Thursday: Rest 4. Thursday: Legs
5. Friday: Full Body 5. Friday: Chest & Back
6. Saturday: Rest 6. Saturday: Rest
7. Sunday: Rest 7. Sunday: Rest
WORKOUT EXAMPLE WORKOUT EXAMPLE
(Full body - High volume - High intensity) (Chest & Triceps – High volume – High intensity)

A1. Pull-ups (3 sets/10 reps) A1. Straight bar dips (3 sets/10 reps)
B1. Dips (3 sets/15 reps) B1. Dips (3 sets/15 reps)
C1. Squats (3 sets/20 reps) C1. Triceps extensions (3 sets/20 reps)
D1. Chin-ups (3 sets/ 10 reps) D1. Diamond push-ups (3 sets/ 10 reps)
D2. Push-ups (3 sets/15 reps) D2. Push-ups (3 sets/15 reps)
E1. Leg raises (3 sets/15 reps) E1. Toes to bar (3 sets/10 reps)

TRAINING 5-6 TIMES PER WEEK. DIVIDED BY MOVEMENT PATTERNS

Best suitable for: Individuals with previous training experience. Best suitable for: training towards skills & overall strength.

WEEK EXAMPLE RECOMMENDATIONS WEEK EXAMPLE RECOMMENDATIONS

1. Monday: Full Body 1. Train with a low volume and low intensity. 1. Monday: Pull Day 1. Train with a high volume and high intensity.
2. Tuesday: Full Body 2. Have a rest day when needed. 2. Tuesday: Push Day 2. Rest at least 48h in between each movement pattern.
3. Wednesday: Full Body 3 Try selecting different exercises on each session. 3. Wednesday: Legs 3. Train each movement pattern once or twice per week.
4. Thursday: Full Body 4. Thursday: Pull Day
5. Friday: Full Body 5. Friday: Push Day
6. Saturday: Full Body 6. Saturday: Rest
7. Sunday: Rest 7. Sunday: Rest
WORKOUT EXAMPLE WORKOUT EXAMPLE
(Full body - Low volume - Low intensity) (Pull Day – High volume – High intensity)

A1. Chin-ups (3 sets/10 reps) A1. Muscle ups (3 sets/10 reps)

B1. Diamond push ups (3 sets/15 reps) B1. Tuck Front lever raises (5 sets/5 reps)
C1. Box jumps (3 sets/10 reps) C1. Wide pull-ups (3 sets/10 reps)
D1. Elbow plank hold (3 sets/30 sec) D1. Close grip chin-ups (3 sets/ 10 reps)
D2. Ring bicep curls (3 sets/15 reps)
E1. Hanging L-sit hold (3 sets/10 sec)

TRAINING 3 TIMES PER WEEK WITH ADDITIONAL PRACTICE DAYS.

Best suitable for: getting stronger and learn skills simultaneously. DIVIDED BY BENT/STREIGHT ARMS

WEEK EXAMPLE RECOMMENDATIONS Best suitable for: individuals that are training towards skills.
1. Monday: Full Body 1. Train with a moderate volume and moderate intensity.
2. Tuesday: Practice 2. Keep your workout days hard and your practice days light. WEEK EXAMPLE RECOMMENDATIONS
3. Wednesday: Full Body 3. Rest when you feel it necessary. 1. Monday: Bent Arm 1. Train with a high volume and high intensity.
4. Thursday: Mobility 2. Tuesday: Straight Arm 2. Rest at least 48h in between each bent & straight arms session.
5. Friday: Full Body 3. Wednesday: Legs 3. Train bent arms & straight arms once or twice per week.
6. Saturday: Practice 4. Thursday: Bent Arm
7. Sunday: Rest 5. Friday: Straight Arm
WORKOUT EXAMPLE 6. Saturday: Rest WORKOUT EXAMPLE
(Practice + Mobility work) 7. Sunday: Rest (Straight Arms – High volume – High intensity)

A1. Handstand practice (15-20 minutes) A1. Planche lean (4 sets/15 sec)
B1. Standing good mornings (3 sets/15 reps) B1. Tuck Front lever hold (5 sets/10 sec)
C1. Seated forward fold (3 min) C1. Tuck L-sit to tuck planche (3 sets/5 reps)
E1. L-sit hold (3 sets/10 sec) D1. Scapula pull-ups (3 sets/ 10 reps)

IG: @SaturnoMovement FB: Facebook.com/SaturnoMovement