New month, meant a new training plan for me this week. Because I hate starting things halfway through, I kept using Februarys training plan and started fresh with March’s on Monday.So far, after completing 3 sessions, I am hobbling like a penguin, it hurts to sit down and walk up the stairs, and I am refusing to wash my hair because I cannot bear the thoughts of having to hold my hands above my head… haha I call that a successful but gruelling workout plan.
How often should you change your training split?
It is very important to note that while intensity can and should be changed on occasion, it is always best to constantly increase weights and repetitions for your workouts as your body gets stronger to a prevent a plateau.
Routine split change then is advised as this can totally shock your muscles and prevent adaption.
If you’re new to exercise however, you should initially take a little longer period of time before switching programs. The body undergoes an anatomical adaptation phase where the muscles, nerves and hormones have to get accustomed to the idea of new movement patterns. This phase typically can take up to 6 weeks, and true benefits of a new program can extend beyond this initial stage.
But for intermediate lifters, or indeed advanced lifters, you should consider changing your program as soon as your muscles begin to adapt themselves to your training plan. I like to change my routine split every 4-5 weeks/monthly, and add in some new exercises to prevent workout boredom.
So this month’s split is as follows:
▪ 3 X 20 WEIGHTED STEP UPS
▪ 4 X 15 WALKING LUNGES WITH KICK BACK [DROP SET]
▪ 4 X 12 STATIC LUNGE S/S BOX SQUAT
▪ 3 X 15 STANDARD LEG PRESS
▪ 4 X 20 LEG EXTENSION [DROP SET]
▪ 3 X 15 BARBELL BICEP CURLS
▪ 3 X 12 DUMBBELL BICEP CURLS
▪ 3 X 15 SHOULDER PRESS S/S SIDE L-LATERAL RAISES
▪ 3 X 12 STANDING MILITARY PRESS S/S SHOULDER CIRCLE
▪ 4 X 15 SIDE RAISES S/S FRONT RAISES
▪ 4 X 15-18 UPRIGHT ROW [DROP SET]
2 x 25 froggy glute lifts
2 x 25 donkey kicks each leg
▪ 4 X 15 LEG CURL
▪ 3 X 15 GOOD MORNINGS
▪ 4 X 12 HIP THRUSTS
▪ 4 X 30 HIP ABDUCTOR [DROP SET]
▪ 4 X 18-20 CABLE SQUATS [DROP SET]
▪ 3 X 20 ROPE TRICEP EXTENSIONS
▪ 3 X AMRAP TRICEP DIPS
▪ 4 X 10-12 RACK PULLS [DROP SET]
▪ 4 X 15 LAT PULL DOWN [DROP SET]
▪ 4 X 12 SEATED ROW S/S SINGLE ROW
▪ 4 X 18-20 ROPE PULL DOWNS [DROP SET]
▪ 4 X 15-18 FACE PULLS WITH 2 SECOND HOLD [DROP SET]
▪ 4 X 15-18 LYING HAMSTRING CURL
▪ 3 X 25 NARROW FEET STIFF LEG DEADLIFTS
▪ 3 X 12-15 SUMO DEADLIFTS
▪ 4 X 20 SINGLE LEG PRESS [DROP SET]
▪ 4 X 20 GOBLET SQUAT [DROP SET]
▪ 3 X 15 WIDE GRIP LAT PULL DOWNS [SUPERSET] 3 X NARROW GRIP LAT PULL DOWNS
▪ 4 X 15 RACK PULLS
▪ 4 X 12 T-BAR ROW
▪ 4 X 12 FRONT RAISE – CIRCLE
▪ 4 X 15 STANDING PRESS
▪ 3 X 12 OVERHEAD PULL S/S SIDE RAISE
▪ 3 X 12-15 FRENCH PRESS [SUPERSET] 3 X 10-15 PRESS UPS
▪ 3 X 15 TRICEP EXTENSIONS S/S TRICE PUSHDOWN
My cardio split normally stays the same however. I incorporate 3 x LISS 30 minute stairmaster/crosstrainer sessions and 3 x HIIT workouts a week, performed after my weight training. For those that follow my Instagram, you’ll know that my HIIT sessions have changed in recent weeks.
I’ll upload another post on HIIT V LISS workouts soon, but in the meantime, keep an eye on my insta story and I’ll be uploading this week’s HIIT workout there tomorrow morning.
Just to note, I am not a personal trainer. The above workout split and guide was researched and designed by me for my own capabilities. You’re more than welcome to give it a go, adapt it to your own capabilities, incorporate some exercises into your own routine, but I am not saying that it will work for you and your goals J I have just been asked in recent weeks what my workouts consist of, so said I’d share it here.