What Should My Weekly Workout Split Be?

A weekly workout split is a plan that divides your workouts into different days, each of which targets a specific muscle group or groups. There are many different workout splits to choose from, and the best one for you will depend on your individual goals, fitness level, and schedule.

Factors to Consider When Choosing a Workout Split

• Your goals: Are you trying to gain muscle, lose fat, or improve your overall fitness?
• Your fitness level: Are you a beginner, intermediate, or advanced lifter?
• Your schedule: How many days per week can you realistically commit to working out?

Different Types of Workout Splits

There are many different workout splits to choose from, but the most common are:

• Full-body workout: This type of split involves working out all of your muscle groups in one workout. This is a good option for beginners or those who are short on time.
• Upper/lower body split: This type of split involves splitting your workouts into two days: one day for upper body exercises (e.g., chest, shoulders, back, arms) and one day for lower body exercises (e.g., quads, hamstrings, glutes, calves). This is a good option for those who want to focus on building muscle in specific areas.
• Push/pull/legs split: This type of split involves splitting your workouts into three days: one day for push exercises (e.g., bench press, shoulder press, tricep extensions), one day for pull exercises (e.g., pull-ups, rows, bicep curls), and one day for leg exercises (e.g., squats, lunges, leg press). This is a good option for those who want to work out more frequently and focus on different muscle groups each day.

Which Workout Split Is Right for You?

The best workout split for you will depend on your individual goals, fitness level, and schedule. If you’re not sure which split to choose, start with a full-body workout and then adjust it as needed.

Here are some general guidelines:

• Beginners: Start with a full-body workout 2-3 days per week. As you get stronger, you can increase the frequency of your workouts and/or switch to a different split.
• Intermediates: You can choose a 2-day, 3-day, or 4-day split, depending on your goals and schedule.
• Advanced lifters: You can choose a more advanced split, such as a 5-day or 6-day split.

Tips for Creating a Workout Split

Here are some tips for creating a workout split that works for you:

• Consider your goals. What are you trying to achieve with your workouts?
• Consider your fitness level. How strong are you? How much experience do you have?
• Consider your schedule. How many days per week can you realistically commit to working out?
• Start with a simple split. You can always adjust it as you get stronger and more experienced.
• Listen to your body. If a certain split isn’t working for you, don’t be afraid to try something else.

FAQs

Q: What is the best workout split for beginners?

A: A full-body workout 2-3 days per week is a good option for beginners.

Q: What is the best workout split for building muscle?

A: A push/pull/legs split is a good option for building muscle because it allows you to focus on different muscle groups each day.

Q: What is the best workout split for losing fat?

A: A full-body workout with a focus on compound exercises is a good option for losing fat.

Q: How often should I change my workout split?

A: You should change your workout split every 4-6 weeks to avoid plateaus.

Q: What if I don’t have time to workout every day?

A: You can still get a great workout in even if you don’t have a lot of time. Try a full-body workout 2-3 days per week, or a 2-day upper/lower body split.