What Are Workout Splits? Choose The Perfect Workout Split
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What is workout splits: The Ultimate Guide to Picking the Best Workout Splits

Written By: Lakshmi Jaisimha
12 October 2022

Everybody wants to get fit, but not everybody knows how to go about it. Finding the best workout split routine can be difficult, but once you find one, it’s easier to follow.

The best workout splits will vary depending on your goals and your fitness level. It is essential to find a program that is challenging but not too strenuous. 

In this blog post, we’ll talk about different workout split routines that you can use to get the most out of your workouts.

What Is A Workout Split?

A workout split is a type of training routine used by people trying to lose weight and get fitter. 

The main goal of a workout split is to allow you time for rest and recovery between intense workouts.

Why Are Workout Splits Important?

A workout split is a schedule that divides an exercise routine into separate workouts to be performed each day. Examples of common workout splits are upper-body, lower-body, full-body, and push/pull. 

The form is different for everyone, and the goal is to find a balance between the various muscle groups so that they all receive the correct amount of work. A workout split can be beneficial in multiple ways, including improved recovery and lessened risk of injury.

There are many benefits to a workout split when it comes to fitness. 

By splitting up your workouts, you can better control how much intensity you put on your muscles on any given day. You can also regulate how much time you have to recover between workouts. 

In addition, having separate days dedicated solely to upper-body or lower-body exercises will give those muscle groups more time to rest in between sessions. Splitting up your routine like this can reduce the risk of overtraining or injury.

What Are The Different Types Of Workout Splits?

While some people prefer full-body workouts, others try to work on specific muscle groups.

Finding a workout routine that fits your goals and schedule is a crucial part of fitness do’s and don’ts. Not everybody can commit to working out five days a week, so it’s important to go for a routine that works for you. 

Split routines are a great way to get the most out of your workouts while still being able to fit them into your schedule.

There are a few different ways to go about split routines. One way is to split your workouts by muscle group. 

For example, you could work out your chest and back on Monday and Wednesday, your legs on Tuesday and Thursday, and your arms on Friday. It is a great way to ensure you’re working for all your muscle groups.

Another way to split your workouts is by type of exercise. 

For example, you could do cardio on Monday and Wednesday, strength training on Tuesday and Thursday, and High-Intensity interval training on Friday. This is a great way to mix things and keep your body guessing.

There are several workout split types, and it’s important to know the different types to get the most out of your workouts. Training splits can be divided into two main categories- total body and body part splits. 

Also Read: Best Pre-Workout Meal : 10 Best Foods to Eat Before Workout

  • Full Body Splits

Total body splits are based on an upper and lower body split, where exercises are performed twice per week for each; once on Monday with a lower body focus, then again on Friday with an upper-body focus. 

This type of workout splits is more popular among beginners because they force individuals to train each muscle group at least twice per week, thereby allowing muscles time to rest and recover in-between sessions.

  • Body Part Split

A body part split is done in a few different ways. One way is to split the body into a few parts, eg: upper body, lower body, or left and right side. Another way is to do a full-body shot of each body part.

The best workout split depends on your fitness goals and the amount of time you have available. For most people, a four-day or five-day full-body split workout would be the most effective.

Also Check: Can You Take Pre Workout Twice a Day? Safe or Not?

  • Upper/Lower Workout Split

Upper/lower workout splits are a great way to get in a full-body workout without spending all day in the gym. By splitting your workouts into upper and lower body exercises, you allow one muscle group to rest while working another. It is an easy way to avoid overtraining or burnout.

By breaking up your workouts into two workouts, you can better focus on a variety of muscles rather than just those in your upper or lower body.

  • Push/Pull Workout Split

The push/pull workout split is a type of workout that makes you work on two different areas of your body on different days. 

Push day is one where you will lift weights, with the goal being to build muscle mass and increase strength. Pull day is a lighter-weight day and focuses more on creating flexibility and endurance.

A four-day workout split is perfect for people who want to spend less time at the gym or people who can’t go to the gym every day due to their schedule.

Workout split routines

Here is a standard workout split routine you can follow to achieve all your fitness goals.

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  • 7-Day Split Workout Routine

A 7-day workout split is an effective way to achieve a well-balanced physical exercise routine. It allows you to work on different areas of your body, without the risk of overtraining and muscle soreness.

The goal of this workout is to improve cardiovascular health and muscular conditioning. 

Day 1Chest
Day 2Legs
Day 3Shoulders
Day 4Back
Day 5Shoulders
Day 6Arms
Day 7Back
  • 6-Day Split Workout Routine

If you’re looking for an effective workout routine, you may want to consider a 6-day workout split. This routine allows you to focus on different muscle groups on different days and help you see results more quickly.

Day 1Chest
Day 2Back
Day 3Shoulders
Day 4Rest
Day 5Legs
Day 6Abs
Day 7Shoulders
  • 5-Day Split Workout Routine

Follow this 5-day workout split to get more shredded and ripped.

Day 1Chest
Day 2Legs
Day 3Rest
Day 4Back
Day 5Arms
Day 6Shoulders
Day 7Rest
  • 4-Day Split Workout Routine

A 4-day workout routine will give ample amount of time to work out and rest. This makes it the most suitable workout split for most people.

Day 1Back
Day 2Chest
Day 3Rest
Day 4Legs
Day 5Shoulders
Day 6Rest
Day 7Rest

You can do some light yoga exercises on rest days if you like. 

Also Read: Pre Workout Vs Energy Drinks – The Smart Pick


Workout splits will only work if you stay consistent. If you want to see great results, you need to select a workout split routine that takes into consideration your schedule and goals. 

The best workout split routine is the one that’s easy to follow and realistic. Don’t forget the importance of pre-workout and post-workout meals.

Go ahead and crush your fitness goals with your workout splits.


What are workout splits?

Workout splits are workout routines categorized daily or weekly by exercise or body type. You can structure workout splits by day, week, month, or year. A weekly model might be one workout day per week while a monthly model might involve shorter workouts throughout the month with longer breaks between them. There is no set rule for what type of split you should choose. 

What are the benefits of using a workout split routine? 

When it comes to fitness, a workout split offers many benefits. Your muscles will be able to recover better between workouts if you divide your workouts into a five or six-day routine. 

By setting aside separate days to train upper-body and lower-body muscles, the muscle groups will have more time to rest between sessions. The risk of overtraining or injury goes down by breaking up your routine this way.

How to create your workout split routine? 

To create your workout split routine, you need to determine your goals first. Are you trying to lose weight? Or are you simply trying to build muscle? You need to be very specific with your goals. Make sure that your goals aren’t unrealistic and unattainable. 

What’s the best type of split routine for you? 

The best split for you will depend on your preference and fitness level. Make sure the workout split routine you choose aligns with your goals and schedule. If you’re someone who finds it difficult to make time to exercise, a four or five-day split workout routine may be the best for you.

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