When it comes to strength training, how you structure your workouts can significantly impact your progress. Whether you’re a beginner or an experienced lifter, choosing the right training split is crucial to achieving your goals. This guide will explore different types of workout splits, their benefits, and how to select the best one for your needs.
What is a Training Split?
A training split refers to how you divide your workout sessions throughout the week. Instead of training your entire body in every session, splits allow you to focus on specific muscle groups or movements, providing better recovery and more targeted training intensity. According to NASM, structuring your workouts effectively helps optimize muscle growth, strength gains, and overall performance while minimizing the risk of overtraining .
Popular Strength Training Splits
Here are some of the most common and effective training splits, each designed with specific goals and experience levels in mind:
1. Full-Body Split
Frequency: 2-4 times per week
Best For: Beginners, those with limited time, and those focusing on overall fitness.
Description: In a full-body split, you work all major muscle groups in each session. This approach allows for balanced training and frequent stimulation of each muscle group without excessive volume in a single workout.
Benefits:
• Ideal for beginners who need to learn compound movements.
• Provides frequent muscle stimulation, promoting strength and hypertrophy.
• Efficient for those who have limited time to train.
Example:
• Squats (Quads, Glutes)
• Bench Press (Chest, Triceps)
• Deadlifts (Back, Glutes, Hamstrings)
• Overhead Press (Shoulders, Triceps)
• Planks (Core)
2. Upper/Lower Split
Frequency: 4 days per week (2 upper body, 2 lower body)
Best For: Intermediate lifters focusing on balanced development and improved recovery.
Description: The upper/lower split separates workouts into upper body and lower body days. This allows you to increase the training volume per muscle group while still having adequate rest between sessions.
Benefits:
• Allows for increased volume per session compared to full-body splits.
• Facilitates a good balance between upper and lower body strength.
• Provides sufficient recovery time between similar muscle groups.
Example:
• Upper Day 1: Bench Press, Pull-Ups, Shoulder Press, Bicep Curls, Tricep Extensions
• Lower Day 1: Squats, Romanian Deadlifts, Lunges, Calf Raises
• Upper Day 2: Incline Press, Rows, Lateral Raises, Hammer Curls, Dips
• Lower Day 2: Deadlifts, Leg Press, Bulgarian Split Squats, Glute Bridges
3. Push/Pull/Legs Split (PPL)
Frequency: 3-6 days per week
Best For: Intermediate to advanced lifters focusing on muscle growth and increased training frequency.
Description: This split divides workouts into pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg days. PPL is highly effective for hypertrophy due to its focus on movement patterns rather than individual muscles.
Benefits:
• Great for increasing training volume and frequency.
• Separates muscle groups based on function, enhancing recovery.
• Highly flexible; you can adjust the frequency based on your schedule.
Example:
• Push Day: Bench Press, Overhead Press, Tricep Dips, Lateral Raises
• Pull Day: Deadlifts, Pull-Ups, Barbell Rows, Bicep Curls
• Leg Day: Squats, Leg Curls, Calf Raises, Glute Ham Raises
4. Body Part Split (Bro Split)
Frequency: 5-6 days per week
Best For: Advanced lifters prioritizing muscle hypertrophy and sculpting.
Description: Each workout is dedicated to a specific muscle group (e.g., chest day, back day). This approach allows for a high volume of exercises targeting one muscle group, which can be beneficial for muscle growth but requires more overall time commitment.
Benefits:
• Allows for maximum focus and volume on each muscle group.
• Great for bodybuilders or those prioritizing aesthetic muscle development.
• Plenty of rest for each muscle group (6-7 days) before training it again.
Example:
• Day 1: Chest (Bench Press, Incline Press, Flyes)
• Day 2: Back (Pull-Ups, Rows, Deadlifts)
• Day 3: Shoulders (Overhead Press, Lateral Raises, Shrugs)
• Day 4: Arms (Bicep Curls, Tricep Extensions, Skull Crushers)
• Day 5: Legs (Squats, Leg Press, Calf Raises)
5. Full-Body/Upper/Lower Hybrid Split
Frequency: 3-4 days per week
Best For: Lifters who want the benefits of full-body training with added volume.
Description: This split combines full-body days with upper/lower splits, allowing for a mix of frequent muscle activation and higher volume work.
Benefits:
• Blends frequent muscle stimulation with specific training days for added focus.
• Great for lifters who enjoy variety in their programming.
• Allows for flexible scheduling around other commitments.
Example:
• Day 1: Full-Body (Squats, Bench Press, Pull-Ups)
• Day 2: Upper Body (Overhead Press, Rows, Bicep Curls)
• Day 3: Lower Body (Deadlifts, Lunges, Calf Raises)
Choosing the Right Split for You
The best split for you depends on your experience level, training goals, schedule, and recovery capacity. According to NASM, selecting the right split can improve consistency, reduce the risk of overuse injuries, and align your workouts with your lifestyle .
• Beginners: Start with full-body splits to learn proper form and build a solid strength foundation.
• Intermediates: Consider upper/lower or PPL splits to increase training frequency and focus.
• Advanced: Opt for body part splits or hybrids for maximum muscle growth and sculpting.
Conclusion
Strength training splits are a powerful way to structure your workouts, helping you target specific goals, improve recovery, and enjoy your training. By choosing the right split and adjusting based on your progress, you can optimize your workouts and achieve the best results in your strength training journey.
Sources:
1. NASM Essentials of Personal Fitness Training, 6th Edition.
2. NASM Blog and Official Resources.