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How do I choose the right workout split?
What is a workout split?
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- Whole-body Split. Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets.
- Upper- and Lower-body Split. The volume of work (number of sets and reps) done on each body part is low when following a whole-body split; the next step up is a split in which you cover the entire body over two days, and perform two exercises per muscle group.
- Push/Pull/Legs. Further progression as you gain experience allows you to do more volume for each muscle group, enabling you to train the entire body over the course of three days, not two.
- Four-Day Split. Here's a split that shows you're getting serious. With fewer muscle groups trained per day, you're able to increase the volume and intensity of your training—factors that are important to continued progress.
- FULL BODY WORKOUT SPLIT. A full body split involves workouts that target both your upper and lower body each training session, or in other words, full body workouts!
- UPPER LOWER WORKOUT SPLIT. An upper lower split involves splitting up your workouts by upper body days and lower body days. On upper body days, you will hit all of your major upper body muscles, and on lower body days you will hit all of your major lower body muscles.
- PUSH PULL LEGS WORKOUT SPLIT. The push pull leg split breaks your training days into: Push days: Push days refer to upper body pushing muscles, which are your chest, shoulders and triceps.
- PUSH PULL WORKOUT SPLIT. The Push Pull Split breaks your workouts into Push Days and Pull Days. Unlike a push pull leg split, the push days and pull days will include lower body pushing exercises and lower body pulling exercises, respectively.
- What Is A Workout Split?
- Body Part Workout Splits
- Upper-Lower Workout Split
- Push-Pull-Legs Workout Split
- Benefits of Workout Splits
- What to Consider Before Picking A Workout Split
- How to Modify Your Workout Split
- Pick A Split
- References
Splits are more intuitive than you might think. They’re simply a method of organizing your physical activity around some qualitysuch as specific muscles or a certain region of your body. At the end of the day, your workout split will be dictated by whatever your end goal is. Someone who’s working out to improve their athleticism, for example, will ...
A body part workout split has you train one to three body parts per training session twice per week. It’s a popular option among bodybuilders since body part splits let you train muscles more often for more growth. A meta-analysis in the journal Sports Medicine found that this training style resulted in the most hypertrophy, or muscle growth, compa...
An upper/lower split divides workouts into upper-body focused days and lower-body days. This split is excellent for beginners, people on tight schedules, and those focused on getting stronger. It forces you to prioritize the basics and cut the fat from your program. If you want to train multiple muscle groups in a single session, you need to be sel...
This workout split is similar to the upper/lower split. The main difference is that a push-pull-legs (PPL) split divides upper-body training into two categories; pulling and pushing. This split is prevalent in the powerlifting community because powerlifters can build their program around the “big three” lifts that they compete in — the bench press ...
Workout splits provide you with a pathway toward a specific goal. There’s not an NFL quarterback out there who doesn’t watch film of the opposing team or converse with his O-line before stepping onto the gridiron — it’s the same concept for bodybuilders and powerlifters. But the importance of splits goes beyond having mental clarity — it’s also pro...
The number one thing to keep in mind when picking a workout split is what you’re looking to accomplish, but there are other things to keep top of mind.
There’s a stark difference between your on-paper exercise planand what you actually end up doing on a week-to-week basis. After all, your gym routine has to play ball with your other lifestyle factors. Here’s how you can make some smart, tactical adjustments to any workout split and keep the gains rolling in.
How you organize your training matters almostas much as how much sweat you spill during your actual workouts. You can head into the weight room and wing it, sure — you might even make decent gains for a while along the way. But if you want to take your performance (and results) in the gym to the next level, you need a solid training splitin your po...
Hackett DA, Johnson NA, Chow CM. Training practices and ergogenic aids used by male bodybuilders. J Strength Cond Res. 2013 Jun;27(6):1609-17. doi: 10.1519/JSC.0b013e318271272a. PMID: 22990567.Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 1...Yue FL, Karsten B, Larumbe-Zabala E, Seijo M, Naclerio F. Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in tra...Lasevicius T, Schoenfeld BJ, Grgic J, Laurentino G, Tavares LD, Tricoli V. Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. J Hum Kinet. 2019;68:135-143...- Size: Front Delts & Triceps. Strength: Bench Press (midrange/lockout emphasis)
- Size: Hamstrings, Adductors, & Glutes. Strength: Squat (posterior chain emphasis)
- Size: Chest & Side Delts. Strength: Bench Press (chest/midrange emphasis)
- Size: Lats, Rear Delts, & Biceps. Strength: Deadlift (midrange/lockout emphasis)
May 8, 2023 · Choosing the right workout split depends on lots of different factors, but mostly on your goals and the amount of time you have to dedicate to training. Experience level is also worth considering, but not as much as training goals or available time. Goals. We’re going to keep things simple and divide goals into a few categories.
Aug 28, 2023 · While some splits share overlapping benefits, or hindrances, each might be the right choice depending on your specific goal, individual needs, and other deciding factors. Body Part. As the name implies, this split is characterized by focusing on a specific body part or muscle group with each workout.
To determine which training split is right for you, the biggest factors to consider are your fitness goals, training frequency, and experience, just to name a few things. But I don’t want to send you down a rabbit hole, where you’ll inevitably find these so-called hard-and-fast rules that too many of you get caught up in.
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