Bodybuilding 6 MIN READ 52 VIEWS November 24, 2022

Some of the Most Effective Workout Splits You can Choose From

Written By HealthKart

Workout splits

Whether you are an athlete, bodybuilder, powerlifter, fitness enthusiast, or someone who wants to improve their body, a suitable split exercise schedule can do the needful. If you need an effective strength and muscle-building program, then you can easily trust workout splits.

Importance of Workout Splits

While preparing a training chart, it is common to split the training routine. The workout splits are formulated with a focus on different parts of your body and movement. Split training is the practice of breaking up your weekly workouts or volume of exercises into various days to concentrate on different aspects of your body.

Splitting your sessions to target one muscle at a time will maximise your energy and recovery. For instance, you might not get the most out of your bench press if you squat first. If your objective is to develop full-body strength, it makes more sense to prioritise different workouts on different days.

Different Types of Workout Splits

Your workout split will be determined by whatever your aim is. For instance, someone who is exercising to increase their athleticism will have a different split than someone who is only concerned with appearance. There are four basic workout splits and each has its own advantages and disadvantages.

1. Full-Body Split

This is the best workout split for beginners and is also an effective strategy. Involving complex movements that target several muscles at a time can be challenging and energising. Studies have shown that full-body workouts have the same muscle gain and strengthening effect as a four-day split muscle plan.

This is an ideal split that ensures a good training stimulus but does not have enough time to devote to training sessions. For instance, athletes who also train for their particular sport simultaneously expend a lot of energy and resources.


You will get into the habit of working out consistently for a few days a week. You can choose a few complex exercises and improvise on them. In addition to this, you will not have any muscle imbalance even if you skip your session once in a while, as you target every muscle group whenever you train. If you intend to lift weights two to three times a week, this program is good for you.


Typically, you are confined to performing one exercise for one to four sets on each body segment. Any more could make the exercise overly strenuous or time-consuming. As you improve, specific muscles may require more than 48 hours to heal in between workouts. This is due to the fact that every time you exercise, you are working your entire body.

3-day split plan:

Day 1: full-body routine

Day 2: rest

Day 3: full-body routine

Day 4: rest

Day 5: full-body routine

Day 6: rest

Day 7: rest

2. Upper/Lower Body Split

Under the upper lower split programme you can either choose a four-day split or a six-day split. It does not make a big difference. The number of days you choose to train depends on your preference and recovery.

This is the best workout split for people who want a simple program like a full-body split but would want to train for more days in a week. While the upper body is recovering, you can work on the lower body and vice versa.


More exercises per body part or sets per session can be added in the upper/lower body split in comparison to the full-body split. You can choose between a 2, 4, or 6-days-per-week programme depending on your needs.


This split is midway between a push/pull/legs split and a full-body novice split. You might discover that each session is too short to adequately target every muscle in your upper or lower body and that you struggle to recover in time. This is bound to happen if you select the six-day version.

4-day split plan:

It involves 2 movements per body part with 3 to 4 sets of 6-12 reps. 

Day 1: Lower body routine

Day 2: Upper body routine

Day 3: Rest

Day 4: Lower body routine

Day 5: Upper body routine

Day 6: Rest

Day 7: Rest

6-day split plan:

Day 1: Lower body routine

Day 2: Upper body routine

Day 3: Lower body routine

Day 4: Upper body routine

Day 5: Lower body routine

Day 6: Upper body routine

Day 7: Rest

3. Push, Pull, and Leg Split

In this option, the training will be conducted in three sections. It will be one day of training upper body pushing muscles, one day of upper body muscles that help in pulling, and on the third day, prime importance will be given to legs, including hamstrings, glutes, quads, and calves. The push muscles are the chest, shoulder, and triceps and the muscles that help pull are the back, biceps, and forearms.


You can increase the number of exercises and volume of your upper body training days in comparison to the upper/lower split. Each body part is given a bit longer to rest. For instance, if you train your shoulders, chest, and triceps on a Monday, you will get three days of rest before you work on them again.


If you’re doing a push/pull/leg split, you might want to switch to a four or five-day program. This option is not for you if you have the tendency to miss workouts. It will lead to huge muscle imbalances. Also, training six days per week can be taxing on your body and mind. The nervous system fatigue of this program can make it hard to always properly recover. 

6-day split plan:

Day 1: push-shoulder, triceps, chest

Day 2: pull-forearm, back, biceps

Day 3: glutes, quads, hamstrings, calves

Day 4: push-shoulder, triceps, chest

Day 5: pull-forearm, back, biceps

Day 6: glutes, quads, hamstrings, calves

Day 7: rest

Splitting your lower body exercise into four or eight-day cycles may be a good idea if you prefer to work out on the same day each week. You can alternate between squat-dominant exercises that focus on the quads and calves and hinge-dominant exercises that target the hamstrings and glutes.


Divide your days according to the types of movements you perform as an additional choice for this type of split. Leg muscles will be worked on the squat and hinge days, while upper body muscles will be worked on the push and pull days.

Perform 3-4 exercises involving the target muscles for 3-4 sets of 6–12 repetitions each.

Day 1: push-chest, shoulders, triceps

Day 2: squat-quads and calves

Day 3: pull-back, forearm, biceps

Day 4: hinge-glutes, hamstrings,abs

Day 5: rest

4. Individual Body Parts Split 

With this option, you can target one or two body parts a day. This can be a five-or six-day per week program depending on whether you want to work on your legs for one or two days.

For someone who wishes to concentrate primarily on bodybuilding or hypertrophy, this is the best workout split option. You can choose a variety of moves and add a lot of volume per session because you work on each muscle for the duration of the entire workout session. A split programme was found to be more effective at promoting muscle growth in a study involving 21 trained males.


With this method of training, you can concentrate on particular muscles and perform as many exercises and sets for that group as necessary without the workout lasting more than an hour.


With this split, you can’t often skip workouts or you run the risk of putting your training out of balance. It can be challenging to completely isolate a single muscle due to the synergistic nature of your muscles. As a result, you might find that you’re not entirely healed by the next workout.

5 day-split plan:

Include 4 to 5 exercises for the muscles involved. Perform 3 to 4 sets of 6 to 15 reps

Day 1: chest

Day 2: back

Day 3: shoulders

Day 4: rest

Day 5: legs

Day 6: arms

Day 7:rest

6-day split plan:

Day 1: chest

Day 2: quads/calves

Day 3: back

Day 4: shoulders

Day 5: hamstring/lower back

Day 6: arms

Day 7: rest


Workout splits are a form of an all-encompassing strength training regimen that works every muscle in your body. Pick the activity that best fits your schedule and your interests. Consistency over time is the main factor in determining the long-term effects of your workout regimen.

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