Hey there, fitness enthusiasts! Are you ready to embark on a journey towards a healthier and fitter you? Well, we've got just the thing for you – a workout split! Now, if you're wondering what in the world a workout split is, don't you worry. We're here to break it down for you in the most fun and unobtrusive way possible.
So, what exactly is a workout split? Think of it as a clever way to divide your workout routine into different muscle groups, allowing you to focus on specific areas on different days. This way, you can give each muscle group the attention it deserves, while avoiding burnout and maximizing your gains. Pretty nifty, right?
Now, let's dive into the exciting world of workout splits and discover how to create your very own routine that suits your needs and preferences. Here are a few recommendations to get you started:
1. Assess your goals: Before you jump into forming your workout split, take a moment to identify your fitness goals. Do you want to build strength, increase endurance, or perhaps tone your muscles? Knowing what you want to achieve will help you tailor your split accordingly.
2. Prioritize compound exercises: Compound exercises, like squats, deadlifts, and bench
What is the best workout split to build muscle?
The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout.
How do you schedule a muscle group workout?
4-day split: Upper/ lower
- Monday: Upper - chest, shoulders and triceps.
- Tuesday: Lower - quads.
- Wednesday: Rest.
- Thursday: Upper - back, biceps, abs and forearms.
- Friday: Lower - hamstrings and glutes.
- Saturday/Sunday: Active recovery/rest.
What order should I do my workout split?
In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.
What order should you workout your muscle groups?
Large muscle group exercises (i.e., squat) should be performed before smaller muscle group exercises (i.e., shoulder press). Multiple-joint exercises should be performed before single-joint exercises.
Which split is best for hypertrophy?
The Upper/Lower Split Maximizes Hypertrophy
This is best explained by the fact that splitting lower- and upper-body sessions allows for more training. With two workouts per muscle each week, you can include more sets, reps, and weight. This increased volume is always better for hypertrophy than a lower training volume.
How to grow muscle in 5 steps:
— Alex Hormozi (@AlexHormozi) April 21, 2022
1) Learn how to actually feel/stress the targeted muscle in your exercises
2) Train the lagging muscle group first
3) 5-10 Sets per day x 8-20 reps
4) Add weight when you can do 15+ for all sets, then reset reps at higher wt
5) Wait 10 years.
How do you work out every muscle group in a week?
What Body Parts to Work on What Days?
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Legs and shoulders.
- Thursday: Rest.
- Friday: Chest and triceps.
- Saturday: Back and biceps.
- Sunday: Legs and shoulders.
Frequently Asked Questions
What is the best order to workout muscle groups?
Large muscle group exercises (i.e., squat) should be performed before smaller muscle group exercises (i.e., shoulder press). Multiple-joint exercises should be performed before single-joint exercises.
What is the best workout split for muscle groups?
Try This 6 Day Workout Split
- Monday: Push Focus - Chest and Triceps.
- Tuesday: Pull Focus - Back and Biceps.
- Wednesday: Leg Day - Hamstrings Focus.
- Thursday: Shoulders and Abs.
- Friday: Push/Pull Combos.
- Saturday: Leg Day - Quad Focus.
Which muscle groups are best to train together?
For example, a 2-day workout could include the legs, back, and abdomen on day 1 and the chest, shoulders, and arms on day 2. Focusing on these groupings when creating a workout routine may help ensure that each group gets both work and rest throughout the week. A 3-day workout could include: day 1: the legs and abdomen.
What is the best 7 day workout split?
The 7-Day Workout Schedule
- Monday: Cardio.
- Tuesday: Lower body.
- Wednesday: Upper body and core.
- Thursday: Active rest and recovery.
- Friday: Lower body with a focus on glutes.
- Saturday: Upper body.
- Sunday: Rest and recovery.
What parts of my body should I workout each day?
Below is the common workout split example:
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Legs and shoulders.
- Thursday: Rest.
- Friday: Chest and triceps.
- Saturday: Back and biceps.
- Sunday: Legs and shoulders.
What is the 4 2 1 workout split?
💪 Embrace 4 days of strength training, 2 days of cardio, and 1 day dedicated to mobility.
FAQ
- What is the most efficient workout split?
- The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
- Is 3 sets of 10 enough to Build muscle?
- If your objective is strength or power (think: heavy lifting), the textbook advice is to perform 3 to 5 sets of 2 to 6 reps per exercise. For hypertrophy (building muscle), the sweet spot is 3 to 4 sets of 6 to 12 reps. And if your objective is muscular endurance, shoot for 2 to 3 sets of 12 to 20 reps.
- How should I split up my upper body days?
- In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.
- What is a good weekly workout split?
- If you want to work out five days per week and are working on both strength and cardiovascular fitness, try three days of strength training, two days of cardio, and two days of rest. If you want to work out four days a week, think about your goals: If you want to add muscle, cut a cardio day.
- Is it better to split your workout throughout the week?
- A split-body routine, where different muscle groups are trained on different days, can help support a high volume of work per muscle group while keeping session duration manageable. In contrast, a full-body routine can be performed, where all muscle groups are trained in the same session [5, 6].
- How do I organize my upper body workout?
- Now as for the best exercises to include in your upper body workouts, a good way to set it up is by sticking to the following guideline:
- Horizontal Push (e.g. dumbbell press)
- Horizontal Pull (e.g. seated row)
- Vertical Push (e.g. OHP)
- Vertical Row (e.g. pull ups)
- Accessory Movements (biceps, triceps, etc.)
How to split body parts for workouts
| Is 3 upper body days a week too much? | The Takeaway For most people, strength training two to three times a week is sufficient, but if you prefer to split training different muscle groups, then you can train up to five days a week. Just remember to recover at least 48 hours between working muscle groups. |
| How to split body parts for workouts | Sep 15, 2022 — In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical |
| How do you divide a full-body workout? | In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3. |
| How should you structure a full-body workout? | How to Set up a Full-Body Workout in 5 Steps
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| What muscles should you train in what order in a full-body workout? | Exercises for bigger muscles should come before exercises for smaller muscles. Examples: Chest or back before shoulders, biceps or triceps. Shoulders before biceps or triceps. Quads or hamstrings before calves or abs. |
- What is the best way to split up muscle groups?
- The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.
- What should a full body workout schedule look like?
- The 7-Day Workout Schedule
- Monday: Cardio.
- Tuesday: Lower body.
- Wednesday: Upper body and core.
- Thursday: Active rest and recovery.
- Friday: Lower body with a focus on glutes.
- Saturday: Upper body.
- Sunday: Rest and recovery.
- The 7-Day Workout Schedule
- How should I split my workouts in a week?
- If you plan on working out one to three days a week, you'll do best to plan out a full-body workout split. On the other hand, you'll want to use a push-pull or upper-lower split if you're strength training four days a week, says Taylor.
- What is a good 5-day workout split?
- An overview of the 5-day split workouts looks like this:
- Day 1: Upper Body – Strength.
- Day 2: Lower Body – Strength.
- Day 3: Chest, Shoulders, and Triceps – Hypertrophy.
- Day 4: Back and Biceps – Hypertrophy.
- Day 5: Legs and Calves – Hypertrophy.
- An overview of the 5-day split workouts looks like this:
- Can you do a 7 day workout split?
- Dedicating yourself to daily training is challenging because it requires lots of discipline and enough free time. Still, people used to high-frequency training, a will to push their boundaries, and enough free time can follow a 7-day split and make good progress.