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WE SH IP TO ALGERI A VIE W D E TAILS

Double Split Training: 3 Month Muscle

Building Specialization Program

It's time to go retro. This 3 month specialization program has

you in the gym for 10 workouts each week. Back it with plenty
of sleep and food for all kinds of gains!

Workout Summary

Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 12 weeks

Days Per Week 5

Time Per Workout 30-45 minutes

Equipment Required Barbell, Bodyweight, Cables, Dumbbells, EZ

Bar, Machines

Target Gender Male & Female

 Recommended Supplements American ISO Protein, MusclePharm
Creatine, NOW Super Omega 3-6-9,
Scivation Xtend, Optimum Opti-Men

Author Ian Coleman

Workout PDF Download Workout

Workout Description
I don't know about you, but when people tell me I can't do something, I want to find a
way.

The other day I was in the gym discussing old school training. The topic of double splits
came up. My buddy remarked:

Sure don't see double splits used any more. I wonder if the kids could handle
them?

This got me thinking....could I handle a double split? If I were to devise a double split
approach, what would it look like?

Double Split Specialization Training

This double split training routine is intense. You will be lifting twice a day, 5 times per
week for 3 months. This is a specialization program, and should not be run any longer
than this.

It is essential that when running a program such as this you get excessive amounts of
sleep and quality food. I recommend at least 8 hours of sleep per night, and when
possible an hour nap during the day.

When it comes to food, anything less than 3500 calories per day on a program like this
might be a wash. If you are a skinny guy, or find it hard to gain weight, then I recommend
at least 4,000 calories per day.

Some of you might panic looking at those numbers, but remember the task at hand. You
will be lifting twice a day, burning through energy and in need of recovery. It is essential
you eat, sleep and hydrate.

A sample meal plan is detailed at the end of this workout plan. Here is your training split:

Monday Workout
 10am - Chest Compound and Power
3pm - Chest isolation and Burn

Tuesday Workout
10am - Back Compound and Power
3pm - Back isolation and Burn

Wednesday Workout
10am - Shoulders Compound and Power
3pm - Shoulders isolation and Burn

Thursday Workout
10am - Legs Compound and Power
3pm - Legs isolation and Burn

Friday Workout
10am - Arms Compound and Power
3pm - Arms isolation and Burn

A note about progression and set performance

You will be using the same weight for each set of a given exercise. When you are able to
reach the stated reps for a given exercise, add a small amount of weight. You want to
progress when possible. For example, on bench press you see:

Bench Press - 3 sets x 5 reps

If you can perform 200 pounds for 3 sets of 5 reps, then add weight the next time you
perform the bench press.

Who should run this program?

This is a specialization program for experienced lifters. If you have no history of muscle
building, then this is NOT the best place to start.

Only commit to running a program like this if you are sure life won't get in the way. It's
perfect for summer breaks from college, or those periods in life where you have little else
going on.

Monday - Chest

AM - Compound and Power

Exercise Sets Reps

Bench Press 4 5
Incline Dumbbell Bench Press 4 8

Hammer Strength Chest Press 4 10

PM - Isolation and Burn

Exercise Sets Reps

Dumbbell Flye 3 10

Pec Dec 3 12

Cable Crossover 3 15

Bench Press 2 20

Tuesday - Back

AM - Compound and Power

Exercise Sets Reps

Barbell Row 4 5

Pull Up 4 10

One Arm Machine Row 4 10

PM - Isolation and Burn

Exercise Sets Reps

Lat Pull Down 3 10

One Arm Seated Cable Row 3 12

Straight Arm Pull Down 3 15

One Arm Dumbbell Row 2 20

Wednesday - Shoulders

AM - Compound and Power

Exercise Sets Reps

Military Press 4 5

Seated Arnold Press 4 8

Behind The Neck Smith Press 4 10

PM - Isolation and Burn

Exercise Sets Reps
Dumbbell Lateral Raise 3 10

Bent Over Reverse Flye 3 12

Barbell Shrug 3 15

Front Plate Raise 2 20

Thursday - Legs

AM - Compound and Power

Exercise Sets Reps

Squat 3 5

Stiff Leg Deadlift 3 8

Leg Press 3 15

Seated Calf Raise 3 15

PM - Isolation and Burn

Exercise Sets Reps

Leg Extension 3 10

Leg Curl 3 12

Standing Calf Raise 3 15

Squat 2 20

Friday - Arms

AM - Compound and Power

Exercise Sets Reps

Close Grip Bench Press 3 5

Chin Ups 3 8

Skullcrusher 3 10

Barbell Curl 3 10

PM - Isolation and Burn

Exercise Sets Reps

 Tricep Extension 3 10

Concentration Curl 3 10

French Press 2 20

Seated Dumbbell Curl 2 20

Sample Daily Eating Plan

I have provided a sample frequent feeding eating plan. It is set up to provide about 4,000
calories per day. If you prefer to utilize intermittent fasting then I would consult with
someone knowledgeable about that eating protocol so they can best advise you on how
to eat in between meals.

Breakfast - (6:30 am). 1 cup cooked oats, 1 large banana, 2 cups whole milk
with one scoop of protein powder.
Snack - (9 am). 3 over easy eggs, 1 ounce shredded cheddar cheese, 6 large
strawberries.
Post-Workout - (11:15 am). Poptart, shake with 2 ounces of heavy cream and
one scoop of protein powder in 12 ounces of water.
Lunch - (1:30 pm). 1 cup brown rice, 1 cup steamed veggies, double
cheeseburger.
Post-Workout - (3:15 pm). Poptart, shake with 2 ounces of heavy cream and
one scoop of protein powder in 12 ounces of water.
Dinner - (5:30 pm). 9 ounces of salmon, 1 large baked potato with sour cream
and salsa, 1 cup of steamed veggies.
Snack - (8pm). Protein - 4 pieces of string cheese, chicken breast or can of tuna,
along with a snack of choice: pudding, small bowl of ice cream, serving of potato
chips, etc.

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About The Author

Ian Coleman
Ian Coleman has written over 150 articles on muscle building and fat loss,
and is recognized as one of the most knowledgeable muscle building
trainers on the planet.
View all by Ian Coleman »

25 Comments + Post Comment

 Posted Wed, 11/19/2014 - 19:39 LIKE 7
jeff
I am extremely glad i stumbled across this post, it helps me design my own workouts, and also
helped me realize that i should reverse my day four arms and day five legs. My workouts are
much more effective now. I don't ever plan to follow this plan 100% but, it is a great
resourceful.

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Posted Wed, 07/30/2014 - 16:17 LIKE 7

rob
I changed a few of the individual exercises listed but I ran this program from October-
December 2013 as part of my 12 month plan. I am the Rob that posted a comment on 10/14.
I was impressed with the results and I relied on this workout when I was writing up my summer
program. I was eating just over 4000 calories, gained a good balance of muscle/fat. Gave me
my excuse to workout twice a day!!

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Posted Mon, 10/28/2013 - 21:24 LIKE 17

Andrew Lewis
Hi, I'd like to know if keeping the compound and power and the isolation and burn on the
same day is optimal or you may see more benefit switching the days around so you have more
frequency on a body part within the week. Would seven days of recovery be more appropriate
in your opinion as shown I. The plan. Thanks.

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Posted Fri, 10/18/2013 - 03:22 LIKE 17

Fhonzy
Hi... I am wondering if this Program can perform in 1 session only? For example Instead of
doing the whole chest execise for morning and afternoon.... can i do it all in the afternoon?
what would be the consequence Thanks... ^_^

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Posted Mon, 10/14/2013 - 11:39 LIKE 14

Rob
What rest period would you suggest between sets on the compound and power? How about
isolation and burn?

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 Posted Mon, 09/23/2013 - 16:16 LIKE 14
tick3tz
Does this workout have to be done 5 hrs
apart.

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Posted Fri, 11/13/2015 - 07:49 LIKE 9

John
I believe so in order to maximize the workout

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Posted Thu, 08/22/2013 - 19:04 LIKE 13

Mary Anne
Has anyone run this program? I am contemplating doing this when I start my bulk as of Sept 1
and would like to know if anyone has had success?

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Posted Wed, 08/21/2013 - 06:12 LIKE 17

Jeremy
Only steroid users will benefit from this

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Posted Mon, 08/05/2013 - 10:37 LIKE 22

roger smith
only run this workout if you are using gear.

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Posted Wed, 08/07/2013 - 23:22 LIKE 21

fronghgh
shut up!!!

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Posted Wed, 07/31/2013 - 14:36 LIKE 22

Macie
I love this plan!! I have gained so much muscle in the couple weeks I have been doing it.
However as hard as I push myself and go on back day I can never feel it in my back. Its almost
like my shoulders take a double beating. Any advice?
Thank You,
Macie

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Posted Sat, 07/20/2013 - 11:19 LIKE 39

John
Hi!
Awesome workout, just one question thought, how much should I rest between sets?
Thanks

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Posted Fri, 11/13/2015 - 07:55 LIKE 7

John
by my experience which is about a year, on low reps, longer rest since you will be doing
till failure and higher reps, between 2-3mins, but listen to your body. your body will tell
ya !

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Posted Thu, 07/04/2013 - 08:58 LIKE 19

o
ki

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Posted Wed, 07/03/2013 - 11:14 LIKE 26

francis
This workout looks amazing. And the daily eating plan too. But how can I manage to have a
strong eating plan like this with a full time job? I barely get the time to cook and I can't bring
that much food to work. (mostly travel or facing the public). Any tips?
Thanks a lot!

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Posted Sun, 06/09/2013 - 07:17 LIKE 23

Mo
Hello guys,
At first I want to point out that I am a beginner. I need a workout routine for building strength
and also building muscle. I am looking forward to look lean as hell.
My length is 178 cm (5''10), I weigh 68 kg (150 lbs) and I have a bodyfat of 7%. If one of you
guys found a perfect workout routine on this site please let me know.
Thanks in advance!!

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Posted Fri, 11/13/2015 - 07:54 LIKE 6

John
if you are a beginner, I would recommend bodyweight workout first to learn the moves,
so that you don't get hurt when using more weights. start by pull ups, push ups, squats

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Posted Mon, 06/03/2013 - 14:24 LIKE 24

Vince O'Reilly
I give it 4/10. Nothing we haven't seen before in numerous mags. Your pages are full of
ads...take ages to load...very disappointing to read contents after all the hype. I give your whole
site 4/10 because it's more surface than content.

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Posted Fri, 11/13/2015 - 07:50 LIKE 7

John
then what would you suggest instead? I am very interested in to know

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Posted Sun, 06/02/2013 - 21:43 LIKE 21

Andrew
Is this a good workout for football, and what would be a good warm up and an routine to go
with this workout

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Posted Sun, 06/02/2013 - 15:32 LIKE 18

mark
Is there an age limit for this workout; and also can you hold a full time job and still manage this
workout.
Other than that I could try it and hope I will survive. THanks

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 Posted Mon, 05/27/2013 - 21:34 LIKE 26
Mike
Do you recommend 6 hours in between sessions? Or can it be longer?

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Posted Sat, 05/25/2013 - 16:00 LIKE 20

Danny
Ian,
What would be a good warm-up to do before these workouts? Thanks!

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Posted Fri, 05/24/2013 - 19:27 LIKE 31

anonymous
nice. i like this plan, very solid and straight forward, i will likely be trying this after my current
plan. One thing though, please start adding forearm and ab workouts in the routine. I always
have to add them on top of the workout but it would be great if you guys can start
incorporating them just like all the other muscles. the only other thing I would have liked is for
deadlfts to be incorporated for back day. ill add it in myself though.

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