Designing Workout Routine: Split Training Recommendations

Baek Kwang-jang recommends beginners and most gym-goers not to exceed 3 splits in their workout routine.

### Baek Kwang-jang's Guide to Designing a Workout Routine
* 💪 Baek Kwang-jang discusses the challenges of determining the **best workout routine** based on one's **level and current situation**.
* 🏋 He introduces the concept of "**Big Motion 7**," which includes bench press, military press, dips, pull-ups, rows, deadlifts, and squats as fundamental exercises.
* 📅 For beginners who can exercise about 3-4 times a week, he recommends performing the **Big Motion 7 exercises 2-3 times a week**.
* 🔄 The frequency of exercise is emphasized, with the analogy that **consistent practice is crucial for skill acquisition**.
* ✌ When one's exercise skills improve and they can work out more frequently (4-5 times a week), Baek recommends **splitting the routine into two parts**.
* 🔀 For those who can exercise about 4-5 days a week, he suggests dividing the Big Motion 7 exercises into **two splits**.
* 📆 When one's skills have significantly improved and there is less risk of posture regression even with a week-long break, Baek recommends **splitting the routine into three parts**.

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백관장

Designing a Workout Routine: Understanding Split Workouts and Exercise Categories

Full-body, 2-way, 3-way, 4-way, or 5-way splits are all good, but the key is to adjust according to your level and situation.

Before delving into split workouts, it's important to understand the categories of exercises, including pushing, pulling, and different movements for the upper and lower body.

The "Big Motion 7" includes bench press, military press, dips, pull-ups, rows, deadlifts, and squats, and it's recommended to practice these exercises diligently for a well-rounded workout routine.

The Importance of 7 Basic Exercises for Fitness

Mastering the 7 basic exercises, whether with or without equipment, is crucial for addressing all weaknesses in the body.

These exercises encompass the fundamental movements of the upper and lower body, providing a comprehensive workout.

Increasing the frequency of exercise as skills improve is recommended, with the option to transition from undifferentiated to split training for more advanced practitioners.

Recommended Exercise Schedule for Muscle Building

It is recommended to do the Big Moss 7 exercises, 3 times a week, with 3 sets of each exercise.

You can be flexible with the weekly schedule, aiming for Mondays, Wednesdays, and Fridays.

It is important to exercise as often as possible to prevent muscle fatigue and damage.

If the 7 exercises take too long, you can incorporate pushing exercises like bench press, military press, and dips.

Effective Split Exercise Schedule for Busy Individuals

Choose 3-5 sets of chin-up, barbell, and deadlift squats for a quick workout.

Split your exercises into pushing, pulling, and leg movements, dividing them over 2 days to fit a busy schedule.

Make sure to include bench press twice a week for an effective split routine.

The Optimal Exercise Frequency for Most People

Exercising at the gym six days a week is not recommended for most people due to its difficulty to sustain.

Some suggest exercising three times a week, but this can lead to an unstable routine and reduce the effectiveness of the workout.

Consistency is key, and for most people, exercising on Monday, Thursday, and Saturday is recommended for an effective and sustainable routine.