Hey Cavepeople, 

I hope all is well in the world of the simple.  While split typically varies and is assigned to help maximize functionality in training and recovery from session to session.  There are a few different splits that I like to use in Caveman Training.

Vertical - Horizontal Split

The Vertical-Horizontal Split can be used in either a 3 or 4 day training split, and is based on the movements.  If you are standing, those exercises are done on the vertical day, and if you’re laying or bent, those exercises are done on the horizontal day.  Keeping with the simplicity of the Caveman Lifestyle, we’re keeping the exercises simple.

Vertical Days
Primary Exercies
Squats
Front Squats
Dead Lifts
Stiff-Leg Dead Lifts
Hack Squats
Zercher Squats
Plyometric Vertical Bounds

Secondary Exercises
Pull Ups
Dips
Pull Downs
Seated Rows
Standing Arm Work

Horizontal Days
Bench Press (and all variations)
Bent Rows 
Push Ups
Leg Press
Glute Hamstring raises
Lying Arm Work
Plyometric Broad Jumps 

Legs, Push, Pull Split 

Typically a three day split, it’s one of the most popular and one where I think body part training probably spurned from.  Simply put, each day has a focus, and the workout revolves around a specific lift and making that lift stronger, hence increasing muscle growth.

Leg Day - Focuses on Squats

Push Day - Focuses on Bench

Pull Day - Focuses on Dead Lift

Of course all of the muscles that go into those specific lifts are also trained on the specific day as well (other chest, shoulders and triceps exercises on push day and so forth).  Simple, and a popular split for beginner cavemen.

Full Body Split

While most elite athletes train in this style, unfortunately those who are looking to change their body and look amazing quicker avoid it.  Since I’m a fan of mixing in circuit/Cross-Fit Style training into workouts to keep things fresh and to bust through plateaus, full body is an excellent way to train.  Whether it is a high intensity circuit or a day of squats, benches and deads with various volumes, the full body training split is an excellent way to train the body.  Of course, program design is important, and since you’ll be using many of the same muscles in multiple workouts during a given week, it is important to work intense, yet, focus on doing less volume in each workout on a specific group.

The caveman must be functional to survive, and a full body split is a great way to keep train with functionality in mind.

Upper Lower Split

This may be my least favorite split that I’ll authorize, but it has a place.  I like using this as a four day split (Monday - Lower, Tuesday - Upper, Thursday - Lower, Friday - Upper for example) but it can be a 3 day split that just continues week to week.  Regardless, it’s simply broken up based more on the exercise and not broken up by functionality. 

The split you choose to follow depends on your goals and what areas of weakness you need to focus on to correct.  Noticeably absent is the 5-6 day body part splits, of which I feel overdo it and make little sense from a recovery and of a functionality standpoint.

Sample workouts and nutrition plans coming soon!

Captain Caveman