Workout Splits: What are the options and how to decide on the right programme for you.
Workout splits are an essential aspect of any exercise routine, allowing you to target specific muscle groups, prioritize your fitness goals, and build a well-rounded physique. There are a variety of workout splits you can use, and in this post - we'll cover five of the most popular: the upper/lower split, the push/pull/legs split, the 5-day or bro split, the full-body split, and the upper/lower strength and hypertrophy split.
- The Upper/Lower Split:
As the name suggests, this workout split focuses on working out your upper body and lower body on separate days. For example, on Monday and Thursday, you might work out your upper body (including chest, back, shoulders, and arms), and on Tuesday and Friday, you'd focus on your lower body (including quads, hamstrings, glutes, and calves). This split is a good choice for those who want to focus on building overall strength, as you'll have two dedicated days each week to target each muscle group.
- The Push/Pull/Legs Split:
This split is like the upper/lower split, but it focuses on different exercises for each muscle group. For example, you might work out your chest and triceps (the "push" muscles) on Monday, your back and biceps (the "pull" muscles) on Tuesday, and your legs on Wednesday. This split is a good choice for those who are looking to add some variety to their workout routine, as you'll be targeting different muscle groups each day.
- The 5-Day or Bro Split:
This split is also known as the bodybuilding split, slowly replacing the colloquial “bro-split” so widely recognised by gym-goers, and it's designed to target specific muscle groups each day of the week. For example, you might work out your chest on Monday, your back on Tuesday, your legs on Wednesday, your shoulders on Thursday, and your arms on Friday. This split is ideal for those who are looking to build size and definition in specific muscle groups, as you'll be focusing on just one or two muscle groups each day.
- The Full-Body Split:
This workout split is just what it sounds like - you'll be working out your entire body in each session. This split is a good choice for those who are looking to build overall fitness, as you'll be targeting every muscle group in each workout. Additionally, full-body workouts can be a great way to boost your metabolism and burn more calories. Now if your goal is overall muscle mass and growth, you’ll need to do more than full body every session to see substantial gains in a short space of time.
- The Upper/Lower Strength and Hypertrophy Split
This workout split combines elements of the upper/lower split with a focus on strength training and muscle building. For example, you might work out your upper body using heavy weights and low reps on Monday and Thursday, and your lower body using lighter weights and higher reps on Tuesday and Friday. The next week you rotate, light and high reps for upper, heavy and low reps for lower. This split is ideal for those who are looking to build both strength and muscle mass, as you'll be targeting both elements of fitness in each workout. Additionally one day strength and one day hypertrophy or muscle building a week for each is a great split, just don’t fatigue the muscles too much or this will slow down the muscle building progress.
So, how do you choose the right workout split for you? Here are a few things to consider:
- Your fitness goals:
What do you want to achieve with your workout routine? Are you looking to build strength, muscle mass or overall fitness? This will help you determine which workout split is best suited to your needs and where your focuses should lie in your training.
- Your schedule:
How much time do you have to dedicate to working out each day or week? If you're short on time, a full-body split might be a better choice, as you'll be targeting all your muscle groups in each session. Twice a week and the upper/lower split might be what you need. Or if you have a few days a week a 5-day split might be beneficial. Before deciding, always take into account your goals. If overall health and fitness is your goal, a 5-day split might not work even if you have 5 days to spare. Instead, less intense push/pull/legs with an additional day for legs and one dedicated to cardio might be more enjoyable and worthwhile as a sustainable lifestyle and fitness habit.
- Your fitness level:
Are you a beginner or an advanced fitness enthusiast? Different splits may be better suited to your skill level, so always think about what you are able to accomplish and pace your workout splits to suit your lifestyle. A moderately active individual could manage a 5-day split better than someone just getting into fitness -in terms of muscle recovery and rest periods between workouts.
References:
González, P. P., Zabala, E. L., & Brahim, M. B. (2020). Split versus full-body strength training workouts in untrained people. A randomised study. Archivos de Medicina Del Deporte, 37(2), 78-83.
https://www.bodybuilding.com/content/the-ultimate-guide-to-an-effective-training-split.html
https://barbend.com/workout-splits/
https://www.shape.com/fitness/workouts/strength-training/workout-splits
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