Everything You Need To Know About Workout Splits.

workout split

Did you know that workout splits can be beneficial in many different ways? When you enter the gym, you don’t randomly sit on an empty station and begin pumping your muscles. You have a pre-planned mind on which body part you shall be working. Irrespective of your goal, either to burn calories or to become an athlete, you must have an idea of what exercise you are doing and the reason behind performing that exercise. 

Formulating a mindful workout schedule is very crucial before you start gymming. Dividing your workout throughout the entire week helps you focus on one body region at one time. Let us now understand why workout splits are essential and how to choose the best one for you. 

Importance Of Workout Splits 

You must agree with the fact that quality overpowers quantity. Rather than working out on all stations daily, if you have a proper schedule that is proven to work, you must stick to it. This routine leads the way to successful results. A balanced workout schedule helps you focus on a specific muscle group at the beginning of the session. 

Whenever you hit the gym, your energy, in the beginning, is at its peak. At that moment, you can emphasize the targeted muscle. You can restrain yourself from overpressuring your body to multiple sets of different exercises through workout splits. Each day prioritizing each exercise can help you quickly achieve your full-body strength goal. 

In terms of recovery and energy, when you split your workout session, you benefit yourself physically and mentally. Each exercise takes up a lot of effort. So if you target all the muscles in one day, you might not gain anything. Hence, it is always good to focus on one group at a time.  

Full-Body Workout Splits 

Full body workout splits

It is the simplest form of splitting your workout schedule. Dividing your routine between gymming days and resting days helps you recover from the energy lost on the training days. Under this workout split option, you only have to hit the gym two or three days per week. You can give your body complete rest and put it on energized mode again in the remaining days. 

Full-body workout splits are the best for beginners and are potent approaches for body strengthening. Performing compound movements that work on multiple muscles can make your muscles toned and firm. Two days full-body workout split is equivalent to a four days split muscle schedule. Athletes take up this type of split option for their bodies. 

Example Of Full-Body Workout Splits 

A basic routine for following a full-body training split is as follows:

1 day: a full-body workout

2 day: rest 

3 day: a full-body workout 

4 day: rest

5 day: a full-body workout 

6 day: rest 

7 day: rest 

On each workout day, perform one exercise of each body part. You should do each movement in 2 to 3 sets with 8 to 12 repetitions. 

Advantages Of Performing Full-Body Workout Splits 

Initially, when you join a gym, you might not have a habit of working out. Through this split workout, you get accustomed to workout sessions. It helps you create consistency. Compound exercises are an essential part of any training schedule. 

While performing a full-body workout split, you can incorporate compound exercises and work on them. As each workout day, you focus on every body part, and in case you miss out on any specific day, it shall not harm the balance of any muscle in your body. 

Upper Or Lower Workout Splits 

Upper workout splits

It is a simple workout plan to focus on your upper body and lower body on different days. On the first day, you emphasize the upper portion of your body, followed by the lower body on the next training day. You can perform this either as a four-day split or a six-day workout split. For the remaining days, you can give rest to your body. 

The number of days you choose to work out depends on your stamina and the time to recover. This workout split is best for those who want to hit the gym more often. Moreover, any day if you feel your upper body muscles are weak to undergo training, you can focus on your lower body and vice versa. 

Example Of Upper Or Lower Body Workout Splits 

If you wish to make it a four day split routine, follow the below schedule:

1 day: upper body workout

2 day: lower body workout 

3 day: rest

4 day: upper body workout

5 day: lower body workout 

6 day: rest 

7 day: rest 

You should do two movements of every body part with 3 to 4 sets of 6 to 12 repetitions.

If you want to visit the gym more often, follow the below-mentioned six-day split routine:

1 day: upper body workout

2 day: lower body workout 

3 day: upper body workout 

4 day: lower body workout

5 day: upper body workout 

6 day: lower body workout 

7 day: rest 

Perform two basic exercises of every body part with three sets of 6 to 12 repetitions. 

Perks Of Following Upper Or Lower Workout Splits

Lower workout splits

If you are a gym addict, this workout split is for you! You have the liberty to add exercises of any body part as per your requirement. In comparison to a full-body workout split, you can even increase each exercise’s number of sets and repetitions. However, if your lower-body muscles are weak for exercising any day, you can shift to an upper-body workout. 

You need not miss out on going to the gym that day. Besides this, an upper or lower body workout split is the most flexible split. Depending on your strength and competency, you can make it a four-day or six-day break. The recovery period is also a factor to consider when selecting the number of days. 

The Bottom Line 

Selection of the best workout splits is essential. All the available options are correct; which split suits the best for you matters. You can find out the same through a trial and error method. It is a comprehensive strength training schedule that helps you focus on each muscle separately. It becomes easier for you to give divided attention to each group of muscles.