Workout Split: Train Smarter and See Real Results
Sometimes, trying to figure out the right combination of exercises can feel more tiring than doing the actual workouts.
With all the information overload out there, it's natural to wonder, "Am I doing this right?"
At Brazen Fitness, we answer this question for you. And we use a workout split to help you build structure, consistency, and results into your workout routine.
In this article, we'll take you through what a workout split is and how to find the right training split that aligns with your goals.
This guide is for anyone looking to gain muscle, lose weight, or just stay committed to their fitness journey.
What Is a Workout Split?
A workout split is a strategy to exercise various body parts. You can divide your sessions to focus on specific muscle groups.
So, rather than doing full body workouts every time, you work on different muscle groups across different days. This allows you to maximize recovery and efficiency.
Why do it this way? Because you can train smarter, not harder. A good split workout routine ensures that while you're working on one set of muscle groups, the others get a chance to recover.
Why Use a Workout Split?
If you're thinking, "Can't I just do a bit of everything, it's still a workout, right?", it's more likely that you'll plateau, burn out, or not get your desired results.
So, why follow a structured training split instead of mixing it up every session?
Better Muscle Growth: You can use targeted exercises to focus on specific muscle groups. This promotes better muscle growth (muscle hypertrophy) and development.
Efficient Recovery: By rotating muscle groups, you target multiple muscles and give each one ample time to rest and recover.
Goal Alignment: Everyone's goals are unique; a workout split supports your goals, fat loss, building muscle mass, upper body strength, resistance training, etc.
Preventing Overtraining: When you work the same muscle groups too often, or sometimes go in for that fourth workout, it can lead to burnout and injuries.
Maximizing weekly volume: You can hit your weekly resistance training volume targets without muscle tissue damage or injury.
Common Types of Workout Splits
There's no "best" workout split. Hence, it's important to choose the workout split that fits your lifestyle, fitness goals, and schedule.
Here are some of the most effective and popular options:
1. Full Body Split
Ideal for: Beginners, busy people, or those training 2-3x per week
Structure: Each session includes a full-body workout. This targets upper and lower body muscles, with core exercises too. These include squats, deadlifts, and pull-ups, which target different muscle groups.
Sample Schedule of a full body workout plan
Monday: Full body workout
Wednesday: Full body workout
Friday: Full body workout
2. Upper Lower Workout Split
Ideal for: Intermediate lifters, training 3-4x times per week
Structure: Alternate days between upper body and lower body sessions. This split focuses on building lower and upper body strength. It also factors in adequate rest days for the given muscle group.
Sample Schedule of an upper-lower workout split
Tuesday: Upper body Tuesday(shoulders, chest, triceps, back, and biceps)
Wednesday: Lower body Wednesday (quads, hamstrings, glutes)
Friday: Upper body Friday
Saturday: Lower body
3. Push Pull Legs Split (PPL)
Ideal for: Intermediate to advanced lifters, training 4-6x times per week
Structure: This push, pull, legs method separates workouts into movement patterns. For example:
Push workout: chest, shoulders, triceps (all the upper body pushing muscles)
Pull workout: back, biceps (upper body pulling muscles)
Legs day: quads, hamstrings, glutes, calves.
Benefits of the push-pull legs split
Excellent for muscle gain
Easy to customize based on training volume
Offers a balanced weekly routine
4. Body Part Workout Split
Ideal for: Advanced bodybuilders and definition-focused training
Structure: In this method, you train one or two body parts per session. You maximize attention to a single muscle group, especially if you're focusing on isolation exercises for symmetry and aesthetics.
Sample Schedule for body part split
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday: Core exercises
Sunday: Active recovery or rest
Understanding Muscle Groups in Your Split
Here's a look at how major muscle groups are categorized. You can use this structure to focus on certain muscle groups.
Upper body muscles: Chest, shoulders, triceps, back, biceps
Lower body muscles: Glutes, quads, hamstrings, calves (entire lower body)
Core: Abs, obliques, lower back
If you want more effective training sessions and better muscle recovery, you can structure your routine by related muscle groups.
For example, you can pair pull exercises (rows, curls) with back and biceps.
Sample Split Routine (4-day workout split)
If you're looking for an effective routine that integrates with your lifestyle, you can try this:
Monday: Upper body day (push workout)
Tuesday: Lower body
Thursday: Upper body (pull workout)
Saturday: Lower body Saturday
This split works well for strength gains and improving body composition. At the same time, you ensure adequate rest and active recovery.
How to Choose the Right Workout Split?
Consider the following questions when selecting a workout split:
How many weekly sessions can I realistically commit to?
What are my top fitness goals? (Muscle gain, strength training, weight loss?)
Do I need help with my form or more specialized workouts?
Once you answer these, match your answer to a training style (full body, day workout split, push pull legs, etc.)
Remember, as you structure your workout split and training sessions, include variety over multiple muscle groups and ensure proper rest to get the best long-term results.
Mistakes to Avoid with Your Workout Split
Training a single muscle group too frequently
Skipping core or mobility work.
Ignoring the rest days.
Following someone else's gym routine that doesn't match your lifestyle.
Lack of focus. When you target muscles with no clear goal.
Let Brazen Fitness Build Your Ideal Workout Split
We have certified personal trainers who work with you to create a day workout split that aligns with your body and personal goals.
At Brazen Fitness, we'll help you:
Optimize your weekly resistance training frequency.
Track your progress on major muscle groups and adjust your workout split.
Use proper form and science-backed training styles.
Reach your goals of working on muscle growth, muscle mass, a specific muscle group, or strength gains.
We've got a pathway that will help you crush your next bench press, tone your entire body, or just be consistent.
Do you want to build your best routine?
We can help you build a routine for your unique needs and lifestyle.
No more guesswork and frustration.
Reach out to one of our coaches today.
