Building an effective workout schedule

A workout split is a weekly exercise plan that focuses on different parts of the body on different days.

This approach boosts efficiency and muscle growth while reducing injury risk.

Although workout splits have long been used by bodybuilders and personal trainers, their popularity has surged thanks to social media platforms like TikTok. Videos, such as @fitbyroom's five-day workout split and @zoe_davis's "hybrid" workout split, have garnered millions of views.

"Social media has made splits so popular, but they've been around for eons," says Anel Pla, a certified personal trainer at Simplexity Fitness in Guttenberg, New Jersey.

But how do you determine the right formula for working your muscle groups? Read on to learn more about workout splits and find which one suits you best.

What Is a Workout Split?

A workout split involves planning your workouts over a week (or a specific set of days) so that you work on different muscle groups on different days.

For example, you might dedicate an entire session to your arms to maximize muscle fatigue and strength gains.

"The beauty of splits is I can fully, fully fatigue the muscle, so that means we're going for real gains," says Pla.

The next day, you focus on another muscle group, allowing time for muscle recovery.

"A workout split gives muscles time to rest and recover before training again, reducing the risk of injury and maximizing gains," says Tracie Massey, a certified personal trainer and manager of Fredericksburg Fitness Studio in Virginia.

What Is the Most Effective Workout Split?

There are various workout splits, and the best one varies from person to person.

"Deciding which workout is right for you depends on many factors, including your goals, schedule, and experience level," says Massey.

The number of reps, sets, and resistance used will also depend on the individual. Consider the split as a guideline for structuring your workout.

3 Popular Workout Splits to Try

Here are three popular workout splits to give you an idea of how to structure your strength-training workouts. Note that these splits typically include weights and bodyweight moves targeting specific muscle groups.

You should still incorporate cardio before, after, or on your rest days.

The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity aerobic activity each week.

1. Body Part Workout Split

This six-day workout split focuses on different muscle groups each day. According to Alex Cooley, a certified trainer in New York City, it could look like this:

• Monday: biceps and back strength workout
  
  
• Tuesday: triceps and chest strength workout
  
  
• Wednesday: abs, side obliques, and pelvic floor strength workout
  
  
• Thursday: quads and calves strength workout
  
  
• Friday: hamstrings and glutes strength workout
  
  
• Saturday: cardio
  
  
• Sunday: rest
  
  

2. Push-Pull Workout Split

This split divides strength workouts by focusing on "push" muscles (chest, triceps, and shoulders) and "pull" muscles (back and biceps), allowing time for recovery between sessions.

Massey suggests a five-day workout split like this:

• Monday: push split (e.g., bench press)
  
  
• Tuesday: pull split (e.g., bicep curl)
  
  
• Wednesday: rest
  
  
• Thursday: repeat push split
  
  
• Friday: repeat pull split
  
  
• Saturday: rest
  
  
• Sunday: rest
  
  

3. Upper-Lower Workout Split

This four-day split alternates between upper body and lower body exercises. Massey outlines a week like this:

• Monday: upper body (e.g., arm, shoulder, and tricep exercises)
  
  
• Tuesday: lower body (e.g., quad, hamstring, calf, and glute exercises)
  
  
• Wednesday: rest
  
  
• Thursday: repeat upper body split
  
  
• Friday: repeat lower body split
  
  
• Saturday: rest
  
  
• Sunday: rest
  
  

4 Tips for Choosing the Best Workout Split for You

Unsure about the best workout split for you? Here are some tips to help you decide.

1. Consider Your Schedule

Evaluate how many days a week you can realistically commit to working out. "Be honest with yourself," says Massey.

"Don't overcommit to a workout schedule that you can't maintain." Consistency is key with workout splits.

"Missing one session can disrupt the entire plan for the week," Pla explains.

2. Assess Your Fitness Level

According to Pla and Massey, workout splits are typically better suited for more advanced exercisers who are familiar with the movements and have an established exercise routine.

"Beginners might benefit more from full-body workouts initially, gradually progressing to split training as their fitness level improves," Massey advises.

3. Customize It to Your Body

Since it's your workout plan, ensure it meets your specific needs, including adequate rest.

"Some people require more recovery time between sessions, while others can handle more frequent training," Massey states. Additionally, if you have an injury, make sure your split accommodates it to avoid stressing the injured area.

Instead, focus on exercises that help address the issue, Pla recommends.

4. Include Cardio

"Cardio can be done before your strength training as a warm-up," Massey suggests.

Prioritize the activity that is most important to you first, as you'll have the most energy at the beginning of your workout. "Find a formula that works for you," she adds.

Benefits of Workout Splits

Massey points out that workout splits offer several advantages such as allowing for proper recovery, preventing overtraining, targeting specific muscle groups, and making efficient use of exercise time.

"Focusing on fewer muscle groups at a time enables more intense, concentrated training," she says.

However, studies indicate that workout splits may not always be the optimal way to maximize strength.

One study found similar strength gains between untrained men who followed a workout split schedule and those who did full-body workouts.

Researchers noted that results might differ for individuals who already have a regular exercise routine.

Another study showed that workout splits could be beneficial for muscle growth among men who are already engaged in resistance training.

Ultimately, "there's no one-size-fits-all workout routine," Pla asserts. If your schedule and budget allow, working with a certified personal trainer can be valuable.

They can tailor your workout to your specific needs and create a split schedule that works best for you.

Source: everydayhealth

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