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How to combine muscle groups for mass training?

Author: Timko Ilya - master of the whole project and fitness trainer.
2013-03-28

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I want to dedicate this article to the fans of split training. That is, to those who train one or several muscle groups in one session, rather than mixing everything into one big mess. This style of training is quite common and yields its results.

Typically, in a split routine, one muscle group is trained once a week. And there’s a good reason for this. After all, in one workout, you can load one, two, or even three muscle groups well. And after such intense loading, they need a good rest.

Below, I offer various combinations of muscle groups depending on the number of workouts per week. Moreover, the sequence of muscle groups reflects their order of performance in the workout, which also matters.

Options for Combining Muscle Groups by Workout

Explanations:

1. By "legs," I mean all surfaces of the thigh (front, back, etc.), glutes, and calves.

2. By "upper back," I mean the latissimus dorsi, muscles surrounding the shoulder blades, and trapezius.

3. By "lower back," I mean the lumbar region and the muscles that extend the back. This includes deadlifts, hyperextensions, barbell bent-over rows, etc.

4. The order of muscle groups and workouts matters.

Options for Combining Muscle Groups for Mass Training (Each Muscle Group - 1 Time a Week)

2 Workouts per Week

Options	Workout 1	Workout 2
Option 1	Legs and glutes Lower back Chest Triceps	Shoulders Upper back Biceps
Option 2	Legs and glutes Lower back Shoulders Triceps	Chest Upper back Biceps
Option 3	Legs and glutes Shoulders Triceps Biceps	Lower back Chest Upper back

2 Workouts per Week

Options	Workout 1	Workout 2	Workout 3
Option 1	Legs and glutes Lower back Shoulders	Upper back Biceps	Chest Triceps
Option 2	Legs and glutes Shoulders	Upper back Chest	Lower back Biceps Triceps
Option 3	Lower back Chest	Upper back Biceps	Legs and glutes Shoulders Triceps

4 Workouts per Week

Options	Workout 1	Workout 2	Workout 3	Workout 4
Option 1	Chest Triceps	Legs and glutes	Upper back Biceps	Lower back Shoulders
Option 2	Legs and glutes Shoulders	Chest Triceps	Lower back	Upper back Biceps
Option 3	Legs and glutes Shoulders	Chest	Lower back Upper back	Biceps Triceps
Option 4	Legs and glutes Lower back	Biceps Triceps	Shoulders	Chest Upper back

5 Workouts per Week

Options	Workout 1	Workout 2	Workout 3	Workout 4	Workout 5
Option 1	Legs and glutes	Shoulders	Lower back	Upper back Biceps	Chest Triceps
Option 2	Legs and glutes Shoulders	Upper back	Chest	Lower back	Biceps Triceps
Option 3	Chest	Legs and glutes	Shoulders Triceps	Upper back Biceps	Lower back

Main Rules for Combining Muscle Groups

1. Do not train shoulders and chest in the same workout. If one of these muscle groups gets tired, the other suffers as well. This means you won't be able to train both the chest and shoulders effectively.

2. If you are training biceps or triceps along with another muscle group, place them at the end of the workout. Of course, the exception is if you are training both biceps and triceps in the same session. Then the order is up to you.

3. Triceps can be trained with shoulders, chest, and biceps. With biceps because they are antagonists, and with shoulders and chest because the triceps also work in basic exercises for these areas.

4. Biceps can be trained with triceps and upper back.

5. Abs can be combined with any other muscle groups, which is why I did not specify them in the tables.

6. Forearms are best combined with biceps or back. I did not include them because many do not train them additionally.

Table of Muscle Group Combinations

Cannot Combine

Can Combine

Must Combine!

	Shoulders	Upper back	Biceps	Triceps	Forearms	Chest	Lower back	Legs and glutes
Shoulders
Upper back
Biceps
Triceps
Forearms
Chest
Lower back
Legs and glutes

Conclusion

I have provided you with several of the most suitable options, in my opinion. Of course, these are not the only “working” variations. Some may prefer a completely different combination. However, I personally use these options extensively in my coaching practice. Remember, the key is to adhere to the rules I mentioned above. The rest is up to your discretion.

By the way, not only the order of muscle groups matters, but also the order of workouts. When working on the chest, your triceps will also get tired. When working on the back, your biceps will fatigue. Workouts for the lower back and legs should either be done together or have at least a couple of days of rest in between. Therefore, the entire sequence is given for a reason. It’s important to understand this.

I did not mention abs here. You can train them freely. I hope you find something new for yourself in this article. Good luck and may you gain more muscle mass!