Effective Split Routines: Build Strength and Muscle with Mike Thurston, Justin St. Paul, and Ross Dickerson
If you’re ready to take your fitness game to the next level, split training routines can help you target specific muscle groups on dedicated days, ensuring optimal recovery and growth. This guide dives into three popular split routines inspired by fitness icons Mike Thurston, Justin St. Paul, and Ross Dickerson. Let’s explore their weekly structures, daily exercises, and the set and rep schemes that can help you achieve powerful, well-rounded results.
4-Day Split Routine: Mike Thurston
Weekly Structure:
- Day 1 - Chest & Shoulders
- Day 2 - Rest
- Day 3 - Back
- Day 4 - Rest
- Day 5 - Arms & Abs
- Day 6 - Legs
- Day 7 - Rest
Sample Exercises:
Chest & Shoulders
- Flat Bench Press: 4 x 8-10 reps
- Superset - Lateral Raises & Plate Front Raise: 4 x 10 each
- Superset - Cable Press & Cable Fly: 4 x 10 each
- Alternating Dumbbell Press: 4 x 10 each side
- Close Grip Dumbbell Press: 4 x 10 (failure on last set)
Back
- Bodyweight Pull-Up: 3-4 sets
- Incline Barbell Row: 4 x 8
- Superset - T-Bar Row & Lying Dumbbell Pullback: 4 x 10 each
- Rack Pull with Shrug: 4 x 10
Arms & Abs
- Biceps Superset - Bodyweight Pull-Up & Seated Dumbbell Curl: 3 x 10 each
- Triceps Superset - EZ Bar Extensions & Close Grip Press: 3 x 10 each
- Abs - Hanging Crunches & V Sit Crunches: 4 x 10 each
- Core - HIIT Battle Ropes: 10 minutes (45s work, 15s rest)
Legs
- Front Squats: 3 x 10 reps
- Bulgarian Split Squat: 3 x 12 each leg
- Superset - Stiff Leg Deadlift & Step Ups: 3 x 10 each
- Calf Raises: 30 reps (hold every 10)
Who it’s for: This routine is perfect for those seeking a balanced approach with dedicated rest days for recovery.
5-Day Split Routine: Justin St. Paul
Overview: Justin St. Paul’s 5-day split targets each muscle group with a combination of heavy compound lifts and focused supersets. The routine includes two leg days, ensuring both strength and endurance gains.
Weekly Structure:
- Day 1 - Back & Biceps
- Day 2 - Legs
- Day 3 - Shoulders
- Day 4 - Rest
- Day 5 - Legs (again)
- Day 6 - Chest & Triceps
- Day 7 - Rest
Sample Exercises:
Back & Biceps
- Weighted Pull-Ups: 4 x 6 reps
- Superset - Bent Over Row & Incline Bench Dumbbell Row: 3 x 8/10
- Seated Row: 3 x 10-12 reps
- Biceps - Concentration Curl & Zottman Curl: 4 x 10 each
Legs (Day 1)
- Squats: 4 x 6-8 reps
- Leg Press: 4 x 20 reps
- Superset - Leg Extensions & Lying Leg Curl: 4 x 8-10 each
Shoulders
- Dumbbell Press: 4 sets (progressively adding weight, 20-8 reps)
- Lateral Raises: 4 x 8 (heavy), 4 x 8 (lower weight)
- Superset - Face Pulls & Lying Rear Delt Fly: 3 x 6/12 each
Legs (Day 2)
- Front Squats (elevated heels): 5 x 8 reps
- Superset - Hack Squats & Sissy Squats: 4 x 10 each
- Superset - Leg Extensions & Trap Bar Deadlift: 4 x 10/20 each
Chest & Triceps
- Incline Dumbbell Press: 4 x 10-12 reps
- Superset - Cable Flys & Tricep Push Downs: 3 x 16 each
- Dips: 3 x 10 reps
Who it’s for: This routine is ideal for intermediate lifters who want to maximize training days and focus on muscle growth and symmetry.
3-Day Split Routine: Ross Dickerson
Overview: Ross Dickerson’s 3-day split is designed for those who prefer fewer training days per week, combining push, pull, and leg movements in a balanced format to promote full recovery and muscle activation.
Weekly Structure:
- Day 1 - Push Day (Chest, Shoulders, Triceps)
- Day 2 - Rest
- Day 3 - Pull Day (Back & Biceps)
- Day 4 - Rest
- Day 5 - Leg Day (Hamstrings, Glutes, Quads, Calves)
- Day 6 - Rest
- Day 7 - Rest
Sample Exercises:
Push Day
- Military Press: 4 x 6-8 reps
- Lateral Raises: 4 x 8 reps
- Incline Dumbbell Press: 4 x 8-10 reps
- Overhead Extensions: 4 x 8 reps
Pull Day
- Bodyweight Pull-Up: 4 x 6-8 reps
- Bent Over Rows: 4 x 6-8 reps
- Biceps - EZ Bar Curls & Cable Curls (across body): 3 x 12 each
Leg Day
- Squats: 4 x 8 reps
- Leg Extensions: 4 x 8-10 reps
- Machine Calf Raises: 5 x 10 reps
- Walking Lunges with Dumbbells: 3 x 12 steps each leg
Who it’s for: This split is best suited for those with busy schedules who still want to train effectively, allowing for muscle recovery and steady gains.
Final Thoughts
Each of these routines offers a unique way to challenge and develop your body based on your schedule and goals. Whether you’re following Mike Thurston’s 4-day focus, Justin St. Paul’s dedicated 5-day routine, or Ross Dickerson’s efficient 3-day plan, consistency and intensity are key to seeing results. Be sure to like, share, and subscribe to our YouTube channel FunGymBody and check out HealthBestFit for more fitness insights!
DAY 1 - Wider and Bigger Back Workout | Full Muscle Building Series
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