Workout splits can be easily trusted if you’re looking for an impactful strength and muscle-building program. A split exercise plan can be a great way to attain fitness goals and this is why it’s great for athletes, bodybuilders, powerlifters, etc.
Significance of Workout Splits
It is quite normal to split your training routine. Workout splits are designed as per different body parts. Split training is considered to be the process of segregating your workouts into different days so that you’re able focus on different fitness factors. This will help you increase your energy and speed up recovery. For example, it’s possible that you might not be able to yield the best results from bench press if you start your workout with squats. It’s more sensible to do different exercises on different days in order to attain full-body strength.
Two Key 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.
Advantages:
It will help you get in the habit of working out in consistency. You can also select some complex workouts and get better at them over time. Moreover, there won’t be any muscle imbalance even if a session gets skipped once in a while. This is because each muscle group is being targeted as and when you train. This plan is great for you if you are planning to lift weights twice to thrice a week.
Disadvantages:
You may feel restricted as you have to perform one to four sets of one exercise for each body part. Anything more than that will not only be time consuming but will also lead to exertion. As you’ll get better, some of your muscles may need more than 2 days to heal as you’re training 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. Push, Pull, and Leg Split
This workout split can be organised in three parts. The first day, you can train your upper body pushing muscles (chest, triceps, and shoulders), the second day will be focused on upper body pulling muscle (back, forearms, and biceps), and on the third day, you can focus on training your legs (calves, glutes, quads, and hamstrings).
Advantages:
The number of exercises and the intensity of your upper body training can be increased as compared to the upper or lower split. Every body part gets a little longer time to rest and recover. Let’s say if you’re training your shoulders, chest, and triceps on the first day of the week, you will have three days of rest before you train them again.
Disadvantages:
If you’re doing this split, it could be possible that you may want to switch to either a four or five day plan. If you tend to miss workouts, this option is not ideal for you as it will lead to major imbalances in your muscles. Moreover, if you’re working out for six days a week, it can affect you mentally and physically. Since this split can also lead to nervous system fatigue, it may become hard for you to recover properly.
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.
Push/pull/squat/hinge:
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
Conclusion
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.
