常見分法比較Common Splits Compared
| 分法Split | 天/週Days/wk | 適合Best for |
|---|---|---|
| 全身Full Body | 3 | 新手（前 3–6 個月）Beginners (first 3-6 months) |
| 上下半身Upper / Lower | 4 | 中階（6+ 個月）Intermediate (6+ months) |
| 推/拉/腿Push / Pull / Legs | 5–6 | 進階（1+ 年）Advanced (1+ year) |
訓練計畫Workout Plans
把前一章的原則變成實際的課表。新手、中階、進階各有不同的最佳排法。 Turning training principles into real programs. Different splits for beginners, intermediates, and advanced lifters.
範例課表Sample Programs
每個範例都直接對應前一章的訓練量範圍——每個肌群每週 10 到 20 組，6 到 12 下，留 1 到 3 下不到力竭。動作可以替換，原則不能。
Each program below maps directly to the training principles in the previous chapter: 10–20 weekly sets per muscle, 6–12 reps, leaving 1–3 reps in reserve. Exercises can be swapped — the principles can't.
新手 — 全身 3 天/週（每肌群週 10 組） Beginner — Full Body, 3 days/week (10 sets per muscle)
前 3 到 6 個月的目標只有一個：把動作做對，建立每週都能進步的習慣。一週三天，每天大約 45 分鐘，足夠了。
Your only goal in the first 3–6 months is correct technique and a habit you can repeat. Three sessions a week, about 45 minutes each, is enough.
| 日Day | 動作（每個 3 組 × 8–10 下）Exercises (3×8–10 each) |
|---|---|
| A | 深蹲、臥推、滑輪下拉、坐姿划船、二頭彎舉Squat, bench press, lat pulldown, seated row, biceps curl |
| B | 硬舉（半程或羅馬尼亞）、肩推、引體向上（或輔助）、繩索面拉、三頭下壓Romanian deadlift, overhead press, pull-up (or assisted), face pull, triceps pushdown |
| C | 前蹲、上斜啞鈴推、單臂划船、側平舉、捲腹Front squat, incline DB press, single-arm row, lateral raise, crunch |
每個動作之間休息 90 秒到 2 分鐘。每週同一個動作試著比上週多 1 下或多 1 公斤，做不到就維持，連續兩週做不到就減 5 公斤從頭爬。
Rest 90–120s between sets. Each week try to add 1 rep or 1 kg to the same lift; if you stall two sessions in a row, drop the weight 5 kg and ramp back up. That is progressive overload — there is no fancier version.
中階 — 上下半身 4 天/週（每肌群週 14–16 組） Intermediate — Upper/Lower, 4 days/week (14–16 sets per muscle)
六個月以上的人。你已經知道動作怎麼做，現在要的是訓練量上限和恢復節奏。每肌群每週分兩天打中，總組數推到 14–16，主動作每組做到 RIR 1–2，輔助動作 RIR 2–3。
For lifters past the first 6 months. Form is no longer the bottleneck — total weekly volume and recovery cadence are. Each muscle gets hit twice a week with main lifts at RIR 1–2 and accessories at RIR 2–3.
| 日Day | 主軸Focus | 內容Sets × reps |
|---|---|---|
| Mon | 下半身 ALower A | 深蹲 4×6、羅馬尼亞硬舉 3×8、保加利亞分腿蹲 3×10、坐姿勾腿 3×12、提踵 4×12Squat 4×6, RDL 3×8, Bulgarian split squat 3×10, leg curl 3×12, calf raise 4×12 |
| Tue | 上半身 AUpper A | 臥推 4×6、引體向上 3×8、肩推 3×8、滑輪下拉 3×10、二頭彎舉 3×12、三頭下壓 3×12Bench 4×6, pull-up 3×8, OHP 3×8, lat pulldown 3×10, biceps curl 3×12, triceps pushdown 3×12 |
| Thu | 下半身 BLower B | 硬舉 4×5、前蹲 3×8、髖外展 3×12、腿屈伸 3×12、坐姿提踵 4×15Deadlift 4×5, front squat 3×8, hip abduction 3×12, leg extension 3×12, seated calf raise 4×15 |
| Fri | 上半身 BUpper B | 上斜啞鈴推 4×8、單臂划船 3×10、阿諾推舉 3×10、繩索面拉 3×15、錘式彎舉 3×12、頭頂三頭伸展 3×12Incline DB press 4×8, single-arm row 3×10, Arnold press 3×10, face pull 3×15, hammer curl 3×12, overhead triceps ext 3×12 |
進階 — 推/拉/腿 5–6 天/週（每肌群週 18–20 組） Advanced — Push/Pull/Legs, 5–6 days/week (18–20 sets per muscle)
一年以上、能穩定恢復、願意花時間調整訓練量的人。每肌群每週 18–20 組是研究顯示的邊際收益拐點——再往上加組，效果幾乎不再提升，但恢復成本還在線性上升。
For lifters past one year of consistent training who can recover from the load. 18–20 weekly sets per muscle is where the meta-analysis dose-response curve flattens — adding more sets returns almost nothing while recovery cost keeps rising.
| 日Day | 主軸Focus | 主動作Main lifts |
|---|---|---|
| Mon | Push A | 臥推、肩推、上斜飛鳥、側平舉、三頭Bench, OHP, incline fly, lateral raise, triceps |
| Tue | Pull A | 硬舉、引體、划船、面拉、二頭Deadlift, pull-up, row, face pull, biceps |
| Wed | Legs A | 深蹲、保加利亞、勾腿、髖推、提踵Squat, Bulgarian, leg curl, hip thrust, calf raise |
| Fri | Push B | 上斜啞鈴推、阿諾推、纜繩飛鳥、側平舉、三頭Incline DB press, Arnold, cable fly, lateral, triceps |
| Sat | Pull B | 划船、滑輪下拉、單臂划船、面拉、錘式Row, lat pulldown, single-arm row, face pull, hammer |
| Sun | Legs B | 前蹲、羅馬尼亞、腿屈伸、髖外展、坐姿提踵Front squat, RDL, leg extension, hip abduction, seated calf |
主動作 RIR 1–2，3–4 組 ×6–8 下。輔助動作 RIR 2–3，3 組 ×8–12 下。隔離動作 3–4 組 ×10–15 下。每週 1 天完全休息（建議週四）。
Main compounds at RIR 1–2 for 3–4 sets of 6–8. Accessories at RIR 2–3 for 3 sets of 8–12. Isolation work for 3–4 sets of 10–15. One full rest day per week (Thursday is the natural break).
中週期規劃Mesocycle Planning
中週期（mesocycle）是 4 到 8 週的訓練單位。同一個課表跑完整個週期再調整，這樣才有足夠時間判斷什麼有效、什麼沒效。每週改一次組數沒有意義，因為你看到的差異多半是日常波動。
A mesocycle is a 4–8 week block. You run the same program for the full block before adjusting anything — that's the only way to tell signal from noise. Tweaking volume every week just chases day-to-day variance.
4 週的組數爬升A 4-week volume ramp
| 週Week | 每肌群週組數Sets/muscle/wk | RIR | 目標Goal |
|---|---|---|---|
| 1 | 10 | 3 | 熟悉動作，建立基準Re-groove technique, establish baseline |
| 2 | 13 | 2 | 主動作 +1 組+1 set on main lifts |
| 3 | 16 | 2 | 輔助動作 +1 組+1 set on accessories |
| 4 | 10 | 4 | 減量週（deload）Deload week |
減量不是停練，是把組數砍回 50%、強度退到 RIR 4。研究顯示這樣不會掉肌肉，反而能讓接下來的中週期表現更好。中階 / 進階用 6–8 週的版本，組數從 12 爬到 20，第 7 或第 8 週減量。
A deload isn't time off — it's volume cut to ~50% at RIR 4. Studies consistently show you don't lose muscle, and the next block measurably outperforms one without a deload. Intermediate/advanced lifters can stretch the same idea to 6–8 weeks: ramp from 12 to 20 sets, deload in week 7 or 8.
什麼時候該減量How to know it's time to deload
不需要等到表現崩盤。出現以下任兩個訊號，就排下一週減量：
You don't need to wait for performance to crash. Schedule a deload the week after you hit any two of these:
- 連續兩次同一個主動作的次數或重量比上次差
- 關節有持續性不適（不是新傷，是練前就在抱怨）
- 睡眠品質下降或心率變異（HRV）連續一週走低
- 沒到訓練時間就沒動力，連續 3 天
- Two sessions in a row where reps or load dropped on the same main lift
- Persistent joint discomfort (not a new injury — the old ones complain before you even start)
- Sleep quality dipping or HRV trending down for a full week
- Three consecutive sessions you have to drag yourself to
這些訊號是身體告訴你「恢復跟不上訓練」。減量一週解決問題的成本遠低於硬幹下去然後受傷停練四週。
Those signals mean recovery is falling behind training load. The cost of a one-week deload is much smaller than the four weeks you'll lose to an injury if you push through.