The weekly split

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What is a workout split? 

How do I know what is the best workout split for me? 

Should I even be using a workout split?

Maybe these are some of the questions you’ve been asking yourself now that you are considering taking your training more seriously. If you want to factor in a more consistent routine into your workout schedule but you aren’t sure where to start I’m here to break things down for you. 

A workout split is simply a way of dividing your training sessions throughout the week either into different body regions or by specific exercise movements. Typically used in weight lifting but can be effective for bodyweight training as well it is a technique used in a way that optimises results. There is no ‘one size fits all’ for the best workout split as with everything in life what works for one person may not work for another. Factors which may impact your training split depend on your fitness goals, your training age, your schedule and how much time you want to dedicate to the gym.

Here are some examples of the most popular splits I’ve tried and tested…

1. The Upper-Lower Training Split Workout Routine

Just as the name suggests, upper-lower training splits incorporate 2 upper-body workouts and 2 lower-body workouts in a 7-day training split. When structuring the upper body workouts alternating between a push/pull focus and lower body workouts with a quad focus alternating with a hamstring/glute focus would ensure all muscle groups are targeted successfully throughout the week. This split is a great way to transition from 2 or 3 full-body workouts a week and is considered a moderate approach for strength and lean muscle gains.

2. Push/Pull/Legs (PPL) Workout Routine

Push/pull/legs is a popular training split which includes the pushing muscles (chest, shoulder, triceps), the pulling muscles (back, biceps, forearms, abs), and the lower body (quads, hamstrings, glutes, calves’ w/ abs). This rinse-and-repeat cycle is effective for building muscle and strength because it allows you to train each muscle group two days per week while still allowing for adequate rest time between training sessions. This split does require dedication to training 6 times a week so if you aren’t quite ready for that type of commitment this split isn’t for you.

3. The 5-Day Split Workout Routine

The 5-day split, also known as the BRO split, offers many advantages, especially for those who are training for hypertrophy over strength. Assuming you are progressively overloading the body—increasing total volume and weight over time—this split can promote muscle growth. With ample rest time in between muscle groups, you are less likely to experience body part fatigue. There are multiple different options for moving this routine around to fit your schedule.

For example, a typical 5-Day split could look like this:

• Monday: Chest

• Tuesday: Back

• Wednesday: Shoulders

• Thursday: Legs

• Friday: Arms

• Saturday and Sunday: Rest

4. The Arnold Split Workout Routine

Made famous by 7-time Mr. Olympia champion Arnold Schwarzenegger, this popular split is broken down into the following muscle groups; chest and back, shoulders and arms, and legs and lower back repeated twice in a 7-day training split. This is an advanced routine which may be favourable to those with experience when it comes to weightlifting. Factors such as nutrition and recovery are crucial for maximum results, so this isn’t the ideal program for people with inconsistent training schedules.

My recommendation is to try some of these splits for yourself as this will help you figure out what works best in alignment with your current fitness goals. A split workout allows for increased intensity, volume, and recovery time for each muscle group so it is more conducive to building muscle mass. No matter whether you choose to favour a split or stick to your current training style, always be sure to work out safely and allow ample recovery time as overtraining could lead to injury but also diminished results.

Do you currently use a workout split or are you familiar with any other types of training split? Feel free to share your experience in the comments below!