If you’re looking to get the most out of your training, using workout splits is a great way to do it. By properly dividing up your exercises and workouts, you can target specific areas more effectively and make better use of your time in the gym.
In this article, we’ll cover everything you need to know about workout splits, including how to assess your goals, choose the right split for you, and create an effective routine.
By the end, you’ll have all the tools you need to maximize your results in the gym.
So let’s get started!
What are workout splits and how can they benefit your training?
If you’re looking to make the most of your training time, splits can be a great way to do it. Splits are workout routines that focus on specific muscle groups or body parts, rather than working the entire body.
This allows you to devote more time and energy to each individual muscle group, leading to better results.
There are many different types of splits, but some of the most common are the whole body split, the push/pull/legs split, and the upper and lower body split. Each has its own benefits, so it’s important to choose the one that best suits your needs and goals.
The whole body split is perfect for beginners or those who don’t have a lot of time to train. It involves working the entire body in one session, three times a week. This type of split is great for building overall strength and size.
The push/pull/legs split is a little more advanced, but it’s still perfect for beginners who want to make the most of their training time.
It involves working two opposing muscle groups (e.g. chest and back, or quads and hamstrings) together, then splitting the rest of the body into two groups and working those muscles separately. This type of split is great for developing balanced strength and size.
The upper and lower body split is another advanced split that involves working all of the muscles in the upper body one day, then all of the muscles in the lower body the next day.
This type of split is perfect for athletes or people who want to focus on developing their strength and size equally.
How to properly assess your individual goals in order to create an effective workout split
There is no one size fits all answer when it comes to workout splits. What works for one person may not work for another, and what works today may not work tomorrow.
The key to finding the right split for you is to first assess your individual goals.
Are you looking to build muscle mass? Tone up? Lose weight? Each of these goals requires a different approach, and the wrong split can actually hinder your progress.
For example, if your goal is to build muscle mass, you’ll need to focus on lifting heavy weights and incorporating compound exercises into your routine.
If your goal is to tone up, you’ll want to focus on higher rep sets and using lighter weights.
If your goal is to lose weight, you’ll want to focus on burning more calories through cardio and circuit training.
Once you’ve assessed your goals, you can then begin to create an effective workout split that will help you achieve them.
Here are a few tips:
1) Balance your training intensity. If you’re working out every day, make sure that some days are more intense than others. This will help prevent overtraining and allow your body time to recover.
2) Vary your workouts. Change up your routine every few weeks to keep things interesting and avoid hitting a plateau. This can mean changing the exercises you do, the order in which you do them, or the amount of weight you lift.
3) Incorporate both cardio and strength training into your routine. Cardiovascular exercise is important for overall health and weight loss, while strength training is important for building muscle mass and Strength Training Tips For Women maintaining bone density.
4) Make sure you’re getting enough rest between workouts. Depending on your goals, you may need anywhere from 48 hours to a week between workouts. Listening to your body is key; if you feel overly fatigued or sore, take a few days off until you feel rested and ready to train again.
The five most popular types of workout splits and how each can be used to achieve different results.
When it comes to working out, there are a variety of different splits that you can use to achieve different results.
The five most popular types of splits are the whole body split, the push/pull/legs split, the four day split, the five day split, and the Upper And Lower Body Split.
The whole body split is exactly what it sounds like you work your entire body in each session. This type of split is great for beginners because it allows you to work all of your muscles evenly and get used to training regularly.
It’s also a good option for people who don’t have a lot of time to devote to working out, since you can complete a full workout in just 30-45 minutes.
A sample whole body split routine
The following is a sample whole body split routine that can be performed for seven days. This routine includes one set of ten reps for each exercise.
Day 1:
1. Squats
2. Bench press
3. Bent-over rows
4. Lunges
6. Standing calf raises
7. Crunches
Day 2:
1. Deadlifts
3. Pull-ups or lat pulldowns
4. Barbell curls
5. Hamstring curls
6. Reverse flies
7. Russian twists
Day 3: Rest Day
Day 4:
1. Squats
2. Bench press
3. Bent-over rows
4. Dumbbell lunges
5. Seated shoulder press
6. Standing calf raises
7. French press
8. Bicycles crunches
Day 5:
1. Deadlifts
2. Chin-ups or pull-ups
3. Hammer curls
5. Standing calf raises
6. Triceps extension
7. Side bends
Day 6: Rest day
Day 7:
1. Squats
2. Push-ups
3. Rows
4. Overhead press
5. Lunges
6. Curls
8. Seated calf raises
9. Reverse crunch
10. Pilates scissors
The push/pull/legs split is another great option for beginners. In this split, you work your chest and back on one day, your quads and hamstrings on another day, and your abs and arms on a third day.
This type of split allows you to focus on each muscle group individually, which can help you learn how to properly train each one. It also helps you avoid overtraining since you’re splitting up your workouts into three different days, you give your muscles time to recover between sessions.
A sample push/pull/legs split routine
The beauty of this split is that you can easily tailor it to your own needs. If you’re struggling with certain muscles, you can add an extra day of training for that area. On the other hand, if you’re feeling particularly strong, you can reduce the number of sets or reps for a given exercise.
Below is a basic template for a seven-day push/pull/legs split. Feel free to adjust the exercises and reps as needed.
Day 1: Push – Chest, Triceps, Shoulders
Day 2: Pull – Back, Biceps, Traps
Day 3: Legs – Quadriceps, Hamstrings, Calves
Day 4: Rest or Cardio
Day 5: Push – Chest, Triceps, Shoulders
Day 6: Pull – Back, Biceps, Traps
Day 7: Legs – Quadriceps, Hamstrings, Calves
The four day split is perfect for intermediate and advanced athletes who want to focus on specific muscle groups. In this split, you work one muscle group per day for example, Monday might be devoted to chest exercises, Tuesday might be devoted to back exercises, Wednesday might be devoted to legs exercises, etc.
This type of split allows you to really focus on each muscle group and achieve maximum growth and development.
A sample four day split routine
Day 1: Chest and Triceps
Bench Press – 3 sets of 10 reps
Dumbbell Flyes – 3 sets of 10 reps
Tricep Dips – 3 sets of 12 reps
Skull Crushers – 3 sets of 10 reps
Day 2: Legs and Abs
Squats – 4 sets of 8 reps
Lunges – 3 sets of 12 reps
Leg Curl – 3 sets of 12 reps
Crunches – 3 sets of 25 reps
Hanging Leg Raises – 3 sets of 20 reps
Day 3: Back and Biceps
Lat Pulldown – 4 sets of 8 reps
Bent Over Row – 4 sets of 8 reps
Barbell Curl – 4 sets of 8 reps Hammer Curl -3 sets o f 8 rep s
Day 4: Shoulders and Traps
Shoulder Press – 4 sets of 8 reps
Upright Row – 4 sets of 8 reps
Dumbbell Lateral Raise -3 sets of 8 reps
Shrugs -4 sets of 12 reps
The five day split is another great option for athletes who want to focus on specific muscle groups. In this split, you work two muscle groups per day for example, Monday might be devoted to chest and back exercises, Tuesday might be devoted to legs and shoulders exercises, etc.
This type of split allows you to hit each muscle group twice per week, which can lead to faster growth and development.
A sample five day split routine
Monday:
Bench Press 4 sets of 8 reps
Lat Pulldown 4 sets of 10-12 reps
Seated Row 4 sets of 10-12 reps
Dumbbell Flyes 3 sets of 12 reps
Cable Crossover 3 sets of 12 reps
Tuesday:
Deadlift 5 sets of 5 reps
Barbell Curl 3 sets of 8 reps
EZ-bar Curl 3 sets of 8 reps
Hammer Curl 2 sets of 10 reps
Concentration Curl 2 sets of 10 reps
Wednesday:
Squat 4 sets of 10 reps
Leg Press 4 sets of 12 reps
Lunges 3 sets of 12 reps per leg
Leg Extension 3 sets of 12 reps
Seated Calf Raise 3 sets of 15 reps
Thursday: OFF (or active recovery like Yoga or swimming)
Friday:
Military Press 4 sets of 8 reps
Close Grip Bench Press 4 sets of 10 reps
Dips 3 sets to failure
Side Lateral Raise 3 sets of 12 reps
Bent Over Rear Delt Raise 3 sets of 12 reps
Saturday:
Power Clean 5×3 (add weight each set)
Bench Press (light) 3×10-12
Lat Pulldown (light) 3×10-12
Seated Row (light) 3×10-12
Dumbbell Flyes (light) 2×15
Cable Crossover (light) 2×15
Sunday: Rest
The upper and lower body split is perfect for athletes who want to focus on both their upper and lower body muscles. In this split, you work your upper body muscles one day and your lower body muscles the next day.
This type of split allows you to really focus on each muscle group and achieve maximum growth and development. It’s also a great option for people who have limited time to devote to working out, as you can complete a full workout in just 60 minutes.
A sample upper and lower body split routine
Day 1: Upper Body
Seated dumbbell press: 3 sets x 10-12 reps
Bent over barbell row: 3 sets x 10-12 reps
Standing cable crossovers: 3 sets x 12-15 reps
Lat pulldowns: 3 sets x 10-12 reps
Rear delt flyes: 2 sets x 12-15 reps
Seated Arnold press: 2 sets x 10-12 reps
Day 2: Lower Body
Barbell back squats: 4 sets x 10-12 reps
Romanian deadlifts: 4 sets x 8-10 reps
Lunges: 3 sets per leg x 12 reps
Glute bridges: 3 sets x 15 reps
Standing calf raises: 4 sets x 15 reps
Donkey kicks: 4 sets x 20 reps (10 per side)
Day 3: Rest Day
Day 4: Upper Body see Day 1
Day 5: Lower Body see Day 2
Day 6: Rest day
Day 7: Repeat cycle
The benefits of using a dedicated workout split
By focusing on specific muscle groups each day, you can achieve maximum growth and development. Plus, you can tailor your workout routine to your specific goals and needs.
If you want to focus on building strength, for example, you can use a lower reps/higher weight split. If you want to focus on muscle endurance, you can use a higher reps/lower weight split.
Whatever your goals may be, there’s a workout split that can help you achieve them!
