What Workout Split is Best for You?

Here’s a breakdown of the most popular workout splits to help you find the best training split for your fitness goals.


Gaining muscle, improving fitness, and becoming stronger can require changes to your workout split. But, deciding which split is best for you can be difficult. Ultimately, the split should be based upon personal goals as well as levels of strength and conditioning. Of course, level of comfort and preference when exercising also needs to be a factor in your decision as well.

Making use of a variety of splits enables you to tailor your program according to what’s necessary for optimal performance and individualized results. When it comes to picking a training program that works best for you, consider the following factors: intensity and workload capacity, overall experience with exercise, goal focus (building muscle or losing fat), frequency of workouts, desired results timeframe (short-term or long-term) and any restrictions due to health issues or physical limitations.

Choosing the right workout split can make all the difference in achieving your fitness goals — so it’s important to understand how each type works before deciding on one that’s best for you. Depending on how much time you can dedicate each week – maybe it’s full body every day or 3 days per week with an upper/lower body split — there’s something out there for everyone! Read on for an overview of common splits used by athletes today.

What is a Workout Split?

A workout split is a method used to divide an individual’s weekly routines into smaller sessions focusing on specific body parts or exercise type. This allows for better focus on each area, and makes it easier to plan out your workouts. Splitting up your workouts also helps to reduce stress applied to any one particular muscle group or exercise type, helping to avoid overtraining and plateaus in progress as well as making sure that all muscle groups get adequate rest and recovery time.

The most common splits are the full body, upper/lower split, push/pull/legs, upper lower body split and a body part split. The full body split consists of performing exercises for the entire body during one workout session 2-3 times per week. The Upper/Lower Split consists of two workout sessions per week with one session focusing on the upper half of the body (chest/shoulders/triceps) and the other session focusing on the lower half (legs/core). The Push/Pull/Legs Split is similar but splits your routine into three main muscle groups: pushing muscles (including those in your chest, shoulders and triceps), pulling muscles (back muscles) and legs. This allows more flexibility with training days; so again you can do two workouts per week at minimum, or three if you prefer.

The Upper Lower Body Split includes three sessions wherein you’ll work out either the upper half or lower half of your body per day; divided by whether you are working out for strength gains or muscular endurance. Training for strength involves using heavier weights for fewer repetitions while endurance training relies more on lighter weights with an increased number of repetitions. Lastly you have a Body Part Split which divides training into 6-8 specific areas such as chest, back, arms etc.. Each segment is then worked individually in its own training session throughout the week depending upon your goals and preferences.

Ultimately selecting a routine that fits with both time available to work out as well as amount can help guide anyone towards – though not always guarantee – optimal results they seek when beginning any sort of program or activity. It’s important to take stock in both physicality and limitations when making these decisions in order best serve desired goals,”

Benefits of a Workout Split

Whether you’re just starting out with working out or you’ve been doing it for a while, understanding the benefits of a workout split can help you decide which workout split is best for you. A workout split is essentially dividing a single week of training into certain days devoted to specific muscle groups in order to properly target those areas and prevent overtraining. While there are a variety of splits available depending on your goals, each provides an opportunity to truly focus on and target individual muscle groups to ensure maximum benefit from each set.

By choosing a proper split and rest cycle, lifters can minimize overtraining while focusing on increased individual exercise intensity. Working in better quality reps also helps develop deeper levels of muscular strength and endurance, which contributes to overall gains. Creating an appropriate plan also allows time for recovery between muscle groups which reduces soreness or fatigue that could result in injury. Additionally, some advanced exercise programs require two-a-day workouts that allow lifters to reach their fitness goals more quickly by targeting weak points as well as increasing overall strength and performance without sacrificing rest periods necessary for recovery and growth.

Types of Workout Splits

When it comes to finding the best workout split for you, there are a few different options to choose from. Different workout splits allow you to target different muscle groups, which can help you reach your fitness goals faster. In this article, we will cover the different types of workout splits so you can decide which one is best for you.

Full-Body Workout

Full-body training programs are an excellent option for those who are short on time and/or prefer a simple approach. A full-body workout includes all of the major muscle groups in the body and is typically done 3 to 4 times per week. Since the entire body is trained on each workout session, it is important to choose compound exercises (e.g., squats, deadlifts, pullups) that use large muscle groups and multiple joints simultaneously to promote maximal muscle recruitment and growth.

Full-body workouts usually emphasize basic exercises as opposed to isolation movements like bicep curls or tricep pushdowns because they allow you to work more muscle groups in less time. Some examples of recommended full-body workouts include:

• Push/Pull Workout – Includes pushing exercises (e.g., shoulder press, bench press, etc.) and pulling exercises (e.g., bent-over row, low cable row, lat pulldown).
• Squat Focus – Prioritizes squat variations with supplemental accessory movements to hit other muscles in the body.
• Upper/Lower Split – Divides up upper- and lower-body workouts into separate days with two upper body days with one lower body day in between them.
• Beyond 5×5 – Alternates between basic big lifts like squats, deadlifts and presses as well as accessory movements like biceps curls or triceps extensions three times a week for optimal gains without overtraining any particular muscles or movement patterns.

Upper/Lower Split

The Upper/Lower (UL) split is one of the more common and effective workout splits. This type of split divides the body into two workouts—an upper body workout and a lower body workout—and can be completed within two or three days. It is best suited for intermediate to advanced lifters with some weights training experience, as it will involve heavier loads due to the muscle group division.

On an Upper/Lower Split, your typical week may include 2-3 upper body days and 2-3 lower body days that usually alternate between different muscle groups. For example,on one day you may focus on chest and back exercises like presses, rows, Flys etc., while on another day you focus on lower body exercises such as squats, leg curls, lunges etc., legs typically receive more work than arms in this type of split as they are larger muscle groups and require more activation to grow.

Exercises should also be grouped according to major muscles like chest, back and lower body movements per day so that each session is intense enough to maximize growth but manageable enough that it won’t overwhelm a trainee. Rest periods can range from 30 seconds to several minutes between sets depending on how advanced a lifter is and what intensity level he aims for during training; efficient rest period use is key for achieving maximum results with this particular type of workout program.

Push/Pull/Legs Split

The push/pull/legs split is a popular and effective full body workout program that can be easily adapted to suit any goals. This type of split involves three separate workouts every week, with each workout focusing on pushing movements, pulling movements, or lower-body exercises. It allows for ample rest days in between and helps to keep your workout routine balanced and uninterrupted.

Each of the pushing movements will involve pushing weights away from you; think of bench press, shoulder press, dips etc. Pulling movements will involve bringing weights closer towards you; think rows (including bent over barbell rows), lat pulldowns, pullups etc. Legs will include any squat variations (back squat, front squat etc.), deadlifts and other leg exercises such as glute bridges etc.

A typical push/pull/legs split may look like this:
-Day 1 – Pushing Movements
-Day 2 – Pulling Movements
-Day 3 – Lower Body Exercises
-Days 4 & 5 – Rest
Days 6 & 7 – Repeat Routine
This type of training routine can be beneficial for helping you reach a range of goals depending on the intensity and volume of your sets; whatever the goal – muscle gains or weight loss – it provides a balanced program that should make progress more manageable in the long run. Whether your objective is getting bigger muscles or losing weight that doesn’t necessarily matter with this type of split as it’s effective for both scenarios!

Body Part Split

For those who are new to weight lifting and want to build a base of muscle, body part split workouts are a great place to start. In this type of split, you focus on one or two muscle groups in each session. Typically, you’ll work out two or three times a week, with two rest days in between so your body has time to heal. Each workout might be as short as 30 minutes or as long as an hour and will include exercises for that single muscle group.

These body part splits can help ensure that all muscles get the attention they need for optimal development. By breaking down muscle groups into specific workouts, it is possible to really focus on the area and increase its strength significantly over time. The most common examples of body part splits include the following:

-Upper Body Split: This is often used by beginners and focuses on upper body muscles such as chest, back, shoulders and arms on separate days.

-Lower Body Split: Focusing on lower body muscles such as quads, calves, glutes and hamstrings this split can also be used by beginners who are just starting out with weight lifting..

-Push Pull Legs Split: This is another popular split which focuses on pushing (chest, shoulders) exercises one day; pulling (back) exercises the next day; followed by legs exercises the third day; and rest days between each session giving your muscles ample time to recover.

By investing some time in learning more about different splits you can decide which approach works best for you – whether you’re an experienced lifter looking for something new or just starting out wanting something simple yet effective.

How to Choose the Right Workout Split for You

When deciding on a workout split, it is important to consider how long you are willing to commit to your training program, what goals you have set for yourself, and your current experience level. It can be daunting to choose the right workout split which is why it’s important to approach decisions with thoughtfulness and knowledge.

In general, there are three types of workout splits: full body training, upper/lower body splits, and body part splits. Each type has its own advantages and disadvantages that must be weighed in order to determine which split is the most appropriate for the individual.

Full Body Training:
This type of training incorporates compound lifts such as deadlifts, squats, Olympic lifts and their variations in order to hit multiple muscle groups in one session. This type of split is great for those who want an overall increase in strength and muscle growth with fewer days spent training a week. However, this routine does not leave much room for recovery between workouts so it can become difficult or impossible if the individual has any previous injuries or particular muscular weakness that requires additional recovery time.

Upper/Lower Split Training:
This type of split allows individuals to target smaller muscle groups during particular sessions depending on what day it is instead of doing a full body training routine all at once. The upper body includes primary muscles in the chest, back, biceps and triceps while the lower body involves lifting heavier weights with one’s legs such as squats or box jumps; each session should also include core exercises like hanging leg raises or planks in order to increase stability throughout movement patterns. Splitting up sessions like this allow more time between workouts as well as enough volume spread over time which leads to greater results than if just slammed into one day from a full-body session every day of the week during certain weeks when energy isn’t as high due to outside factors such as stress from work or family obligations demanding attention away from physical activities.

Body Part Splits:
This type of split focuses on specific muscles being worked per session rather than working smaller muscles within larger ones that may require different approaches when targeting them (i.e., chest and back both involve pulling movements). A typical split would look something like this- chest/triceps day (workouts involving pushing movements), back/biceps (workouts involving pulling) , shoulder/legs day (focusing on other pushing motions) , core work (also often done even with full-body routines). This type of training works well if you are looking for more detailed hypertrophy development by honing in on individual muscle areas without taking too much away from other possible areas needed for overall strength gains through compound movements when running other variations listed earlier such as upper/lower splits should be chosen instead depending on personal preferences surrounding what one wants most out their fitness journey respectively speaking..


In conclusion, it’s important to remember that there is no single workout split that is perfect for everyone. The best split will depend on your individual goals, experience level, and preferences. Whatever workout split you choose, be sure to stick with it and always focus on form and technique over speed or load. You should also make sure to give your body enough rest between training days so you can stay healthy while making progress toward your fitness goals. It may take a bit of trial and error before you find the right routine for you, but by selecting a plan that meets your needs and interests you’ll be more likely to make consistent gains in strength and performance.

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