Which Workout Split is Best for You?

It can be hard to pick the right workout split. Here’s a guide to help you figure out which one is best for you.

Overview of Workout Splits

When it comes to strength training, there are many different types of workout splits you can use. Each split has its own advantages and disadvantages, and different splits may be better suited for different goals. In this article, we will provide an overview of different workout splits, including the pros and cons of each. This can help you decide which split is best for your goals.

Full Body Workout

A full body workout involves working out all major muscle groups on a given day with the aim of achieving overall fitness and functioning. Full body workouts usually involve compound exercises that target multiple muscle groups as well as isolation exercises for increasing strength and power in certain muscles. Many people will opt for a full body workout because it saves time and is an efficient way to work all muscle groups in one session.

It can be effective if you are looking to increase overall strength if you only have limited time available, or want to keep your routine simple. With a full body workout you are able to focus on each major muscle group at least twice per week but no more than three–four times a week therefore avoiding overtraining. Generally, this type of split is done three–four days per week either with consecutive days off or with two-three days off in between sessions, depending on your goals and recovery ability.

Upper/Lower Split

The upper/lower split is a popular workout routine that focuses on alternating between upper and lower body days. This split can be performed with a three-day, four-day, or five-day routine.

When using this split, you will focus on different muscle groups on each day of your training. On the upper body days, you will target muscles such as the chest, shoulders, and arms. On the lower body days you will focus on exercises that target the legs and glutes.

This type of split is ideal for those looking to build lean muscle mass and increase strength levels in both their upper and lower body muscles. It allows your body to recover between workouts while still allowing you to train hard without overtraining any one muscle group.

Upper/lower workouts can typically last approximately one hour and are typically done in interval cycles of 1-2 sets each at moderate intensity with certain exercises having higher set intensity (such as squats). Allowing adequate rest time between sets facilitates muscular recovery which leads to increased power production with each repetition completed during the session.

For those looking for optimal progress it’s important to remember that nutrition plays an integral part in seeing results with this type of exercise plan. Eating properly fuels your muscles so they have enough energy to perform multiple elevation reps throughout their entirety; always remember that proper hydration is also an important part of recovery after exercise and should not be neglected!

Push/Pull/Legs Split

The push/pull/legs split is a popular workout program among bodybuilders, athletes, and other fitness enthusiasts. This type of split is one of the most effective strategies for gaining muscle size and strength. The split focuses on pushing movements (muscle contractions that force weight away from the body), pulling movements (muscle contractions that bring the weight towards you), and leg exercises (instances in which you’re engaging both quads and hamstrings). When used properly, this type of program allows for more time for each muscle group to be worked in a concentrated manner throughout the week.

During a typical week, you would rotate through the three zones:
-Push workouts typically focus on chest, shoulder and triceps exercises;
-Pull workouts typically focus on back and biceps exercises;
-Legs workouts are usually wider in scope by combining high-volume quadriceps exercises with gluteal, hamstring as well as calf training.

It’s essential to optimize your rest periods between sets while adhering to this split because it allows your muscles to recuperate quickly so you can maximize tension during subsequent sets. The push/pull/legs workout program can be used by almost any individual regardless of experience level. However, it must be customized according to your own fitness goals, training intensity level and lifestyle considerations.

Body Part Split

For those who are looking for a way to effectively target certain muscle groups, one of the best options is a body part split. This type of workout split focuses on working different body areas on alternating days. This approach allows for more intense workouts with longer rest periods between exercises, which can lead to improved performance and increased muscle growth.

Body part split typically involves dividing your weekly workout routine into two or three separate days in which you focus on a single body part or group of related muscles. For example, you might work your chest and triceps on one day, back and biceps on the other day, and shoulders and legs on the third day. It’s also possible to further divide each day into upper/lower splits or even target individual muscle groups if desired.

This type of split gives you the ability to customize your routine in order to get the most out of each workout session by concentrating all your energy on just a few muscle groups at a time while allowing plenty of rest in between workouts. Additionally, it requires only three days per week so it is perfect for those who have limited time but still want to see gains in strength and size.

Factors to Consider When Choosing a Workout Split

Choosing the best workout split for you is largely dependent on your goals, level of experience, available time and desired intensity. Different splits offer different intensities, levels of progression and complexity, so it’s important to choose the right one for you. In this article, we’ll cover some of the most important factors to consider when deciding on a workout split.

Training Frequency

When deciding on a workout split to follow, it’s important to consider training frequency. This is the number of times that you are lifting weights per week. The higher your training frequency, the more often you will be working out, but the lower the volume that you can handle in each session. Training frequency is an important decision as it will ultimately determine how many days per week you will be spending in the gym and help guide which exercises you should be performing on each day.

When deciding on a training frequency, take into account your goals, schedule, recovery capacity and experience level. For beginners who are just starting out or those with limited time commitment to work oute every week, a full body routine two to three times per week can work well. Lower body days can also be split up into separate upper and lower body sessions for three or four days of training per week.

More advanced trainees may want to look into ‘bro splits’ of four or five days of full-body workout routines for greater individual muscle development or specific powerlifting or Olympic routines for hypertrophy and strength-based goals. Higher volume training also comes with up greater risk of overtraining so make sure that recovery plays an important role in any plan you decide upon and listen to your body’s cues!

Training Experience

When assessing your training experience, you should take into account several factors. First, consider the length of time you have been lifting weights or exercising regularly and the types of exercises or activities that you have been doing. Beginners and those who are just getting started on their fitness journey tend to benefit from a full-body routine as it allows them to learn proper form for individual exercises, develop musculature evenly, work multiple areas of their body in one session and get used to being physically active on a regular basis. On the other hand, more experienced lifters may want to consider more targeted splits that allow for more focus on specific body parts within a given session. Once you’ve determined your level of training experience and goals, selecting the right workout split will become clearer.


When choosing a workout split, the most important factor to consider is your fitness goals. Are you interested in strength training or building muscle? What about losing weight and toning up? Knowing what you want to achieve with your workouts will help you pick an effective split that corresponds with your particular goal.

If your goal is to build muscle and strength, it is recommended that you use a full-body split. This style of training focuses on performing exercises for each body part during one session. This allows the muscles to be trained multiple times per week, resulting in greater gains in muscle size and strength over time. A full-body workout can also be helpful for weight loss if it is done with heavy weights while keeping rest periods short.

On the other hand, if your focus is on fat loss and cardiovascular health, using an upper and lower body split may work better for you. Separating upper and lower body exercises into two different days allows for greater volume of work without fatiguing a single muscle group too much. It also allows for more variety as certain movements can be included in either the upper or lower body workout depending on their effect on the target muscle group(s). Additionally, high-intensity interval training (HIIT) or circuit style workouts could also be utilized within this type of plan to boost fat burning capabilities even further.

Pros and Cons of Each Workout Split

Choosing a workout split can be a daunting task, as there are so many different types available. Each workout split has its own advantages and disadvantages, so it’s important to consider all of your options before making a decision. In this section, we’ll go over the pros and cons of some of the most popular workout splits, so you can choose which one is best for you.

Full Body Workout

Full body workouts offer both advantages and limitations. One of the most appealing aspects of this type of split is that you can hit every muscle group in one session. This saves time, energy and effort, and reduces the number of days devoted to exercise. However, it has been argued that training each muscle group twice per week allows for both greater intensity and increases in muscular size due to increased frequency. Full body splits may also be less suitable for individuals looking for strength gains because the number of exercises can be limited per session due to the amount of energy expended when working the entire body at once. Therefore, not as much work can be done on each muscle group during a single session as more specific splits allow. Nevertheless, full body splits are beneficial for those looking to stay active throughout their week while still maintaining good form and safety with training practices.

Upper/Lower Split

The Upper/Lower Split is a popular method for bodybuilding and powerlifting workouts. It consists of splitting the training week into two distinct phases, focusing a session on upper-body exercises one day and then lower-body exercises the next. This split is considered to be effective in helping to increase muscle mass and strength gains due to the heavier workload being placed on each body part which would otherwise be split across multiple days using other splits. There are some potential drawbacks with this style, however. First, there are many individuals who prefer a full-body workout routine or may not have enough time in the day to adhere to an upper & lower schedule. Additionally, there is potential for overtraining when not appropiately managing rest days, as each body part is worked far more frequently than it would be if working a 3 or 4 day split. Despite these potential issues, this style of workout can still be very efficient for achieving desired strength and muscle growth goals when done correctly.

Push/Pull/Legs Split

The Push/Pull/Legs split is a workout arrangement that divides training into three distinct days during each 7-day period. It’s an excellent way to increase muscle mass and strength by working through different muscle groups each day.

A typical three-dayPush/Pull/Leg Split would look like this:
Day 1: Push day – Training chest, shoulders and triceps
Day 2: Pull day – Back and biceps
Day 3: Legs day – Legs, glutes

This split is fairly uncomplicated as it targets all the major muscle groups within a reasonable amount of time, allowing you to focus on quality training with fewer distractions throughout your sessions. You’ll also be able to target areas of weakness without having to be concerned about fatigue from the other training days. Additionally, you won’t need a full gym setup for these workouts as the exercises are usually basic compound movements. Finally, this split will allow you to remain consistent in your schedule since it allows for two rest days in between workouts which allows for better recovery.

The downside of this workout split is that it leaves out some key body parts such as arms, calves or abs. It may also become difficult to work on major weak points while focusing on sets and reps according to the prescribed program. Additionally, because workouts are divided into three separate days with large rest periods in between each session, it can take longer than more holistic plans (like full-body splits). Lastly because the exercises used can sometimes be basic movements with fewer variations available they may not lend well to progressing over time or making individualized adjustments depending on one’s needs.

Body Part Split

A body part split is a type of workout split where each day of the week is dedicated to working one or two specific muscle groups. For example, some splits may include chest and triceps together on one day, back and biceps combined on another day, and legs and shoulders both worked together on a third day. This type of workout split allows you to customize your training to focus more on certain muscle groups according to their individual needs.

One major benefit of using a body part split for your workouts is that it allows for increased recovery time for each muscle group before the next time you train them again. This in turn can lead to greater strength gains over time by giving the muscles an adequate chance to rest and rebuild between sessions. Additionally, this approach allows you to keep track of progress since it enables you to continually progress the load being used across each muscle group as they are trained multiple times throughout the week.

The downside of this type of workout split is that it may not be suitable for all goals or lifestyles since it requires three separate, long-duration gym sessions each week. Additionally, while focusing on one or two muscle groups in each session can create a sense of focus during your workouts, some people may find that they miss out on the overall systemic benefits associated with full-body workouts such as increased cardiovascular health and balancing muscular development across multiple joints in the body.


After analyzing the scientific evidence and understanding the pros and cons of each workout split, it is clear that the best workout split for you is the one that best suits your lifestyle, schedule and goals. You need to consider your recovery, lifestyle and individual needs when selecting a workout split in order to ensure you get the most out of your training. It is important that you take the time to assess your individual needs and capabilities in order to ensure you are using the best workout split for you.

Which Workout Split is Best for You?

Choosing the right workout split is an essential factor when it comes to achieving your fitness goals. There are several popular workout splits that can help you maximize your time in the gym, target specific muscle groups and ensure you’re recovering adequately between workouts. It’s important to consider factors such as time commitments, experience level, training goals and strength level before choosing a workout split that is best for you.

The Push/Pull/Legs (PPL) Split is often recommended for beginners who have limited training experience or time available. This split divides the body into three distinct groups; chest & triceps (push), back & biceps (pull) and legs & core (legs). Working each muscle group on its own day allows sufficient recovery time since each muscle group is only trained once in a week

The Upper/Lower Split is used by more experienced lifters with higher strength levels as it requires more intense workouts than the PPL Split because each muscle group is trained twice per week. The Upper/Lower split divides the body into two distinct groups; upper body (chest, shoulders, triceps & back) and lower body (legs & core). This type of split allows greater volume per session for both upper and lower body muscles making it easy to focus on weak points with greater intensity.

The Body Part Split focuses more specifically on individual muscles; biseps and triceps are trained together as arms one day, back exercises another day then chest exercises after that etc. This split allows for longer rest intervals between sets permitting you to use heavier weights which increases overall strength but sacrifices some hypertrophy gains since there are fewer sets per workout.

No matter which type of workout split you choose, it’s important to adjust work-outs based on your individual needs and preferences while still allowing adequate recovery between workouts. In addition to following a structured approach to your workouts, nutrition levels also play an important role in gaining desired results from any workout program.

Checkout this video:

Similar Posts