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- This is typically done by separating the body into upper-body muscle groups (chest, back, shoulders, arms) and lower-body muscle groups (quads, glutes, hamstrings, calves, abs). By increasing the volume of work done on each body part, you can hit a particular area from more than one angle while increasing the intensity of your training.
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- 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...Apr 1, 2022 · A bodybuilding workout split is a way to separate your muscle groups into training sessions on different days of the week or a rotating schedule. It is the blueprint of your training program that you follow for several weeks or months. There is no one-size-fits-all when it comes to training splits.
- 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.
- Training Split Rules. Chest and Triceps: Don't train chest the day after triceps, or vice versa. The triceps are heavily involved with pressing movements used to hit the chest.
- A Look At Weekly Training Volume. Training a body part twice, or even three times a week is a viable option for many. Small muscle groups can often be trained more frequently.
- Sets Per Bodypart. Bodypart Training Once A Week. As a general rule, stick with the following weekly sets per muscle group. When uncertain, always start with the lowest amount of sets, and only add sets if this approach is ineffective.
- 2 Day Muscle Building Splits. While 2-day splits are rarely used, they are a very viable option for adding muscle and strength. In fact, natural strength trainer and author John Christy used them successfully on thousands of clients.
Nov 4, 2023 · Download Article. Master the splits safely whether you’re a total beginner or a flexible phenom. Co-authored by Adam Shuty and Dan Hickey. Last Updated: November 4, 2023 Fact Checked. Daily Stretches. |. Doing a Front Split. |. Doing a Middle Split. |. Practicing Safely. |. Exercise Plan to Do the Splits. |. Video. |. Expert Q&A. |. Tips. |.
May 30, 2024 · A split routine has you train your entire body, but across a full week rather than just one day. You’ll “split” your routine by focusing on different body parts, muscle groups, or lifts in...
