Howe to Health

Ready to see real results from your fitness journey? Choosing the right workout split is key. Whether you’re a beginner, or looking to optimize your fitness routine, this post will help you find the perfect workout split that is tailored to your goals and lifestyle. 

What is a Workout Split?

Simply put, a workout split is a training program that divides your weekly workouts into specific muscle groups or movement patterns. This allows you to focus on different body parts on different days, giving them adequate rest and recovery. This targeted approach can be highly effective for optimizing your time and preventing overtraining. Challenge your body with the variety it needs to progress and change.

Common Splits

Upper/Lower

Upper/Lower body is a classic split, dividing your week into upper body (chest, shoulders, back, arms) and lower body (quads, hamstrings, glutes, calves) workouts. This allows for intense focus on each area.

Sample Upper/Lower Split

• Monday: Upper Body (Chest & Shoulders)
• Tuesday: Rest
• Wednesday: Lower Body (Legs)
• Thursday: Rest
• Friday: Upper Body (Back & Arms)
• Saturday: Rest
• Sunday: Rest or Active Recovery (light cardio, stretching)

Push/Pull/Legs

Push/Pull/Legs categorizes exercises based on movement pattern:

   * Push: Chest, shoulders, triceps

   * Pull: Back, biceps

   * Legs: Quads, hamstrings, glutes, calves

This split allows for more frequent training of each muscle group while minimizing soreness by training opposing muscle groups on different days. It’s a more advanced workout split.

Sample Push/Pull/Legs Split

• Monday: Push (chest, shoulders, triceps)
• Tuesday: Rest
• Wednesday: Pull (back, biceps)
• Thursday: Rest
• Friday: Legs (quads, hamstrings, glutes, calves)
• Saturday/Sunday: Rest or Active Recovery (light cardio, stretching)

Full Body

Ideal for beginners or those short on time, full-body workouts target all major muscle groups in each session. 

Sample Full-Body Split

• Monday: Full-body workout
• Tuesday: Rest
• Wednesday: Active Recovery (light cardio, stretching)
• Thursday: Full-body workout
• Friday: Rest
• Saturday/Sunday: Active Recovery (light cardio, stretching)

Choosing the Right Split

• Consider your fitness level: Beginners may benefit from a full-body or upper/lower split. Push/pull/legs is more advanced.
•  Training goals: If your goal is to build muscle, a split that allows for heavy lifting and sufficient recovery time is crucial. For endurance athletes, a full-body approach might be more suitable. If your goal is to embrace more physical activity and find workouts your enjoy, a combination may be better suited.
•  Time constraints: Factor in how much time you have available for training each week.

My Workout Split

Of these options, I’m the most consistent with an upper/lower split. Here’s how I break it up: Stength training at the gym three days a week, mixing in low-impact workout classes and long walks. I target lower body with heavy squats, lunges and a variety of resistance machines two days a week. I target abs and arms with a series of core workouts and upper body dumbell exercises one day a week. Every strength training session ends with twenty minutes of cardio. I incorporate a Pilates or yoga class at least one day a week and take long walks on my active recovery days.

Here is a typical week of workouts:

• Monday: Lower Body
• Tuesday: Arms and Abs
• Wednesday: Pilates or Lagree
• Thursday: Lower Body
• Friday: Active Recovery (cardio, stretching)
• Saturday: Yoga or Pilates
• Sunday: Active Recovery (cardio, long walk, hiking, sports)

My at-home workout essentials are linked on my Amazon Storefront.

The bottom line

Finding the perfect workout split requires you to be adaptable to your progress and goals. Consider your experience level, factor in your schedule, listen to your body and adjust your split based on how you feel. Consistency is key! Stick to your chosen split consistently for at least 4-6 weeks before making any significant changes. By carefully selecting and implementing a workout split, you can create a structured and effective training plan that helps you achieve your fitness goals.

Looking for a workout log to help you stay on track? I love the Mindful Movement Tracker for it’s mobile friendly and easy-to-use layout.

Disclaimer: Consult with a healthcare professional or certified personal trainer before starting any new workout routine.