What Workout Split Should I Do?

If you’re looking to get fit and don’t know where to start, check out this blog post. We’ll help you figure out what workout split is best for you and your goals.


The choice of your workout split will define your very fitness program and how efficient and effective it is in helping you reach your fitness goals. A good workout split can make or break your progress. Therefore, before starting any exercise program, it is essential to understand what type of workout split is best suited to achieve the desired results.

This guide provides an overview of common workout splits, their advantages and disadvantages and which one might be the best fit for you depending on your goals. Knowing the different training splits that are available can help you develop a better understanding of how to optimize your efforts in order to efficiently reach your personal goals.

By examining the different types of training splits, we can look at which strategies are more suitable for accomplishing our plans with more efficiency and results-driven impact. From a bodybuilding point of view, basic splits involve working each muscle group about once per week as well as tracking volume and intensity over a period of time in order to track progress and improvement in strength or size gains over time. More advanced trainers may vary their workouts by changing exercises within the same workouts while while other trainers may use a variety of exercises throughout their training routine over the course of months or years at a time .

Benefits of a Workout Split

Working out is an important step for anyone looking to stay in shape and be healthy. One of the best ways to maximize the efficiency of your workout is to do a workout split. There are several benefits of utilizing a workout split, including improved recovery, targeted muscle growth, and increased motivation. Let’s dive deeper into the advantages of using a workout split to reach your fitness goals.

Increased Intensity

Working out with a split routine allows for increased intensity through each exercise or workout session. With a split routine, you can work specific muscle groups more intensely, potentially resulting in hypertrophy or increased muscle mass. Because certain muscles are being worked on different days, they can be allowed to rest while you focus on other muscles and can then be worked again later in the week with more intensity. Additionally, if you hit each muscle group twice a week this can create better results and build your strength faster. By breaking up your exercises into smaller split routines over the course of the week you also have more time and energy for rest, which is essential for recovery and building your gains as well as mental recharge for the next workout session or exercise day.

Improved Recovery

A workout split is a way to target specific muscles and muscle groups through strategic exercise selection, allowing for optimal recovery and development without overtraining. This technique also allows focused attention to certain areas, allowing for improved results overall.

Improved recovery is one of the main benefits of splitting your routine. Recovery time varies from person to person based on many factors, but it’s important to allow enough rest between sessions to ensure that your body can repair and rebuild the muscles you’ve worked. Splitting your workouts allows you to focus on different muscle groups each day so that you can allow proper recovery times in between sessions. This way, you’ll be able maximize the effects of your training program with minimal risk of injury or overtraining.

Additionally, splitting your routine can help prevent boredom by keeping your routine fresh and interesting each session, as well as helping stave off plateaus in progress by pushing your body into unfamiliar territory with new challenges. With over 20 different workout splits available, ranging from full-body workouts to advanced powerlifting programs like German Volume Training (GVT), there’s a perfect split waiting for everyone regardless of goals or experience level.

Variety and Flexibility

Incorporating a workout split into your fitness regime is a great way to gain the maximum benefit from your regime. There are several advantages to this type of program, including variety and flexibility. By using a workout split you can build muscle more efficiently and effectively, as well as allowing the body to focus on different body parts on different days.

With a traditional regimented full-body workout routine, you will usually only be working on a few individual muscles. This may make your results appear limited and can even lead to muscle stagnation if done repeatedly. By using an effective workout split, you can target major muscle groups in one session and minor muscle groups in another session for optimal results. This system also allows for more recovery time between workouts, which makes it great for those who are trying to build size and gain strength quickly.

A good workout split will typically involve three or four days of resistance training broken down into upper body workouts and lower body workouts, with some additional cardio or rest days depending on what goals you have set yourself. You can even incorporate abdominal work in order to further sculpt your body or increase core strength even further. Another advantage of this type of regimen is that it will ensure that every single major muscle group is given enough attention each week so that they remain balanced and seen results consistently over time.

Types of Workout Splits

Figuring out what workout split you should use can be confusing, since there are several different types of splits you can use. Some of the popular types of splits are full-body, push/pull, upper/lower, and body-part splits. Each of these splits have different advantages and disadvantages, and can be used by all levels of lifters and athletes. Let’s take a closer look at each split and evaluate the pros and cons of each.

Upper/Lower Split

The Upper/Lower Split is a great workout split for those looking to keep volume and frequency high while still allowing sufficient rest and recovery in the program. It is typically broken up into two workouts focusing on either the upper body or lower body instead of trying to combine all muscle groups into one single workout. An Upper/Lower split usually consists of 3-4 days with an A/B format, emphasizing different areas each day:

Upper Body A: Chest, Shoulders, Triceps
Upper Body B: Back, Biceps
Lower Body A: Quads, Glutes, Hamstrings
Lower Body B: Calves & Abs

The main benefit of an Upper/Lower split is that it allows users to target specific muscle groups on dedicated days rather than trying to fit them all in a single workout. In other words, dedicating more time or energy to one area leaves less for other areas which could lead to fatigue and inadequate performance. Moreover, since each session targets fewer muscles at once there’s minimal interference from other muscle groups which can help increase strength and size even further. As a result, you can avoid the fatigue associated with working multiple muscle groups at the same time by breaking them up into two separate workouts over multiple days.

Push/Pull/Legs Split

The Push/Pull/Legs Split is a type of workout split that is popular because it allows you to focus on specific muscle groups in each session. By separating the muscles into three distinct groups, you can give them more specific attention and maximize their growth and development. This split has a wide range of outcomes depending on the specifics of your program and availability.

The Push/Pull/Legs workout consists of following exercises:
-Push: chest, shoulders, and triceps
-Pull: back, biceps, forearms
-Legs: quads, hamstrings, calves

Each workout should consist of 1-3 exercises for each muscle group and should include both compound (multi joint) movements as well as isolation exercises specifically targeting that muscle group. The total number of sets per group is going to depend on your experience level and goals. Beginners may want to start with 2-4 sets per muscle group while more experienced lifter will likely do 3-6 sets per muscle group. This structure also allows you to hit a wider range of rep ranges. Heavy compound movements (4-6 reps) should be used at the start followed by higher rep isolation movements (8-15 reps). You should also include some drop sets or supersets at the end for a pump!

This type of routine can be done three days a week or split into two workouts spread over four days. Doing this allows you to hit each body part twice during that week which will help contribute to overall growth and strength gains as opposed to only hitting it once per week which can lead to stagnation in progress over time.

Full-Body Split

Full-body splits involve performing exercises that target the whole body in a single workout session. This type of split is ideal for individuals who are just starting out with their exercise routine, as the workload can be quite low and manageable. It is also suitable for people who have little time to dedicate to exercising and would rather have shorter sessions that cover their entire body. It is important to note, however, that full-body splits should involve a variety of exercises that target all muscle groups and areas of the body in order to gain a balanced workout.

A typical full-body split routine might consist of exercises such as squats, bench presses, barbell rows, deadlifts, chest presses, pulls ups/chin ups, biceps curls and triceps extensions. These compound movements will help you gain strength as well as develop muscular endurance whilst increasing overall fitness levels. Split routines also generally include isolation exercises such as calf raises and ab crunches or planks which allow for more focused muscular work on certain areas if you wish to do so.

In terms of recovery periods between workouts it is important to ensure that your muscles get enough rest so they can rebuild and grow stronger – this usually takes 24 – 48 hours depending on intensity. Aim for no more than three full body workouts per week with at least one day rest between each session i.e Monday & Thursday with Wednesday (rest day) or Tuesday & Friday with Thursday (rest day).

Body Part Split

Body Part Split is a type of workout split that allows you to focus on one muscle group each day. This focusing allows for deeper and more complete workouts, aiding in muscular growth and repair. This split is also ideal for those who are new to exercising, as it gives them the opportunity to get used to the motions of each exercise without being overwhelmed.

Body Part Split is typically done over four or five days, with each muscle group trained separately once a week. An example of this split would be Chest & Triceps on Monday, Back & Biceps on Tuesday, Legs & Shoulders on Wednesday, Abs & Calves on Thursday, and Rest/Active Recovery on Friday. It is important to remember that in order to achieve best results from this type of split, you should train with progressive overload (increasing weight with each set) as well as adequate rest between sets.

Choosing the Right Split

Finding the right workout split is an important factor in achieving your fitness goals. A workout split should be based on your individual needs and desired outcome. There are several types of workout splits that can be tailored to meet your individual needs. It is important to understand the pros and cons of each of the splits before selecting one that works best for you.

Consider Your Goals

Before you decide on the best split for you, it’s important to consider your goals. If you are training for strength, a 2–3 day split protocol is typically best, allowing enough recovery time between sessions to focus on progressive overload and build maximal strength. If you’re looking to increase muscular endurance or improve cardiovascular fitness with bodyweight/dumbbell exercises – then a 3–4 day circuit training protocol might be better suited to your goal.

It’s important to find a balance in your workout split regiment – one that can not only help you reach your goals but also fit into your lifestyle. Let’s take a look at some of the popular workout splits used today and how they can benefit different types of athletes.

Full Body Training is probably the most common form of resistance training among general population athletes who are looking for basic health benefits and improved muscle tone. In full-body workouts, all muscle groups are trained in each session either with multiple exercises or using complex movements like squat-to-presses, burpees and rows. Full body programs are great if you’re limited by time constraints or if this is your first foray into weight training as they may be easier to organize and follow than more complicated splits.

Upper/Lower Body Split Training is a great choice for athletes who want to maximize their muscular gains while minimizing the amount of time spent in the gym. Upper/lower splits involve alternating upper body workouts with lower body workouts throughout the week while targeting isolated muscle groups within each workout session to bring about better balance and proportion between upper/lower body muscle development. This sparse but effective training regimen allows maximal recovery time and adaptability within each periodization cycle which makes it appealing for many intermediate lifters who have already reached proficient masteries with basic movement patterns such as squats and presses but are ready for more targeted approaches utilizing accessory exercises such as flys, curls, tricep extensions etc…

Consider Your Schedule

When choosing the right split for your workout routine, the most important factor to consider is your schedule. Your workout split should depend on when you have the most and least amount of time available for exercising. If you plan to exercise three days a week, then it’s important to decide which days you will be able to dedicate that time to your fitness routine. Some people may prefer traditional splits such as upper-lower, while others may opt for a more personalized routine. Additionally, it’s important to understand that exercises should be changed up every few weeks in order to prevent disinterest and muscle adaptation.

If you are short on time during the weekdays, then try dedicating two or three consecutive days on weekends exclusively to workouts. This will enable you to add more exercises into your routine and work multiple muscle groups at once or focus on muscle groups separately in order to get more out of limited time available for exercising. After deciding which days are best suited for workouts, consider how much intensity each workout should have based on what type of goals you want to achieve – either strength goals or endurance goals – as different types of exercises will help accomplish those goals differently. Finally, make sure not to overwork yourself by slowly increasing the load so that there is enough rest for recovery in between workouts and across weeks within each month in general.

Consider Your Experience Level

When choosing a workout split, the first thing to consider is your experience level and fitness goals. Novice weightlifters should focus on whole-body training splits, which involve performing all of the muscle groups in each workout. This approach encourages full-body development and reduces the risk of overtraining.

Intermediate lifters may want to progress to an upper/lower split and perform fewer exercises per muscle group. Upper/lower splits are effective because they allow you to focus on more compound movements in your workouts and also divide up certain muscles into two separate days so that they can be trained with maximum intensity.

Finally, advanced lifters may choose a body part split or serious specialization approach, depending on their specific goals. Body part splits involve training one muscle group per day, usually with a higher number of exercises per muscle group than with an upper/lower split. Serious specialization can involve even more isolation movements devoted specifically to one exercise or body part, but this kind of training is only recommended for experienced trainees who have been lifting for many years and have reached a very advanced level of physical development.


Now that you understand the different types of workout splits and have reviewed the pros and cons of each one, you are in a better position to select a split that meets your goals. Keep in mind that an effective program isn’t just about picking the right split but also involves sound exercise selection, the right amount of rest and recovery, progressive overload and consistency.

No matter which split you choose, ensure that it allows you enough time to recover between workouts and allows for sufficient overall volume. Once you have determined your ideal workout split, be sure to commit to it long-term in order to see maximum benefits. Good luck as you embark on your fitness journey!

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