A workout split is a training routine that divides workouts across different days, with each session focusing on specific muscle groups or movement patterns. A workout split routine ensures that all major muscle groups are targeted while allowing for adequate recovery between sessions.
There are different types of workout split routines including 2-day, 3-day, 4-day, 5-day, 6-day, 7-day, and 8-day splits, as well as specific splits routines like push/pull/legs, full-body, upper/lower, and bro split routines.
Workout split routines differ in frequency and focus. A 2-day or 3-day split targets major muscle groups in fewer sessions per week, offering more rest. Advanced splits like the 6, 7, and 8-day routines provide increased training volume and frequency, suited for advanced lifters. Full body splits target all major muscle groups in each session, while push/pull/leg splits separate exercises by movement patterns. Bro splits focus on isolating specific muscle groups in each workout session.
The most popular workout splits are the push/pull/legs (3-6 days) and upper/lower splits (2-6 days), favored for their balanced muscle group targeting and recovery optimization.
Choosing the best split depends on factors such as experience level, goals, and time available. Beginners benefit from simpler routines like the 2-day or 3-day full-body split. Intermediate and advanced lifters may require higher frequency splits, like the 5-day push/pull/legs, 5-day bro split, or 6-day upper/lower splits, to match their goals.
Different types of workout split routines are listed below.
- 1. 2-Day Workout Split Routines: Involves training two days a week. Suitable for beginners or those with limited time. Common routines include full-body workouts, upper/lower splits, and push/pull routines.
- 2. 3-Day Workout Split Routines: Involves three workout sessions per week, targeting different muscle groups each session. Popular routines include full body, upper/lower, and push/pull/legs. A 3-day split allows for balanced training and recovery.
- 3. 4-Day Workout Split Routines: Divides weekly exercises into four sessions, with routines like upper/lower, push/pull, and full-body. 4-day splits are ideal for intermediate lifters, offering a balance between frequency and recovery.
- 4. 5-Day Workout Split Routines: Focuses on specific muscle groups per day, with popular routines like push/pull/legs/upper/lower. This split suits advanced trainees, offering frequent muscle stimulation for strength and hypertrophy.
- 5. 6-Day Workout Split Routines: Involves six sessions per week, typically incorporating push/pull/legs routines. Each major muscle group is worked twice, making it ideal for advanced lifters aiming for high-frequency training.
- 6. 7-Day Workout Split Routines: Includes training every day of the week, often used for advanced lifters focused on muscle hypertrophy or detailed muscle group targeting.
- 7. 8-Day Workout Split Routines: Extends over an eight-day cycle, allowing for more specific training of muscle groups or weak points. Common routines include push/pull/legs or upper/lower splits spread over eight days.
- 8. Push/Pull/Legs (PPL) Workout Split Routines: Divides workouts into pushing, pulling, and leg exercises. Popular for promoting balanced development. Can be used in 3-day, 4-day, 5-day, or 6-day formats depending on training frequency.
- 9. Full-Body Workout Split Routines: Engages all major muscle groups in each session. Can be done 2, 3, 4, or 5 days a week. It’s ideal for beginners or those seeking time efficiency and balanced development.
- 10. Upper/Lower Workout Split Routines: Separates workouts into upper and lower body days. Suitable for all fitness levels, it offers flexible training frequency, from 2 to 6 days a week.
- 11. Bro Split Workout Routines: Focuses on training one or two muscle groups per day. Typically used in bodybuilding for hypertrophy. Common splits include 4, 5, or 6-day formats, with each day dedicated to specific muscle groups.
1. 2-Day Workout Split Routines
A 2-day workout split is a training routine where workouts are performed on two days per week, targeting specific muscle groups or the entire body during each session.
Variations of the 2-day workout split include full-body workouts, upper/lower splits, and push/pull routines.
The most popular variation of the 2-day split is the full-body split. The full-body workout split efficiently targets all major muscle groups in each session, making it suitable for overall fitness and balanced muscle development.
The table below illustrates the structure of a 2-day full-body workout routine schedule with two workout variations – workout A and workout B.
| Day of Week | Workout |
|---|---|
| Monday | Full Body Workout A |
| Tuesday | Rest |
| Wednesday | Rest |
| Thursday | Full Body Workout B |
| Friday | Rest |
| Saturday | Rest |
| Sunday | Rest |
A 2-day workout split routine is most suited for beginners, individuals with limited time, or those seeking a maintenance program. It provides a simple yet effective approach to fitness, accommodating people new to exercise or those with a busy schedule.
Pros of a 2-day workout split routine include time efficiency, allowing individuals to maintain a fitness regimen without the need for frequent gym visits. A 2-day split ensures balanced muscle engagement and adequate recovery, reducing the risk of overtraining.
Cons of a 2-day workout split routine include limited training frequency, which may not be sufficient for intermediate or advanced lifters seeking significant muscle growth or strength gains. The routine may require longer sessions to cover all necessary exercises, which can be challenging for those with very tight schedules.
2. 3-Day Workout Split Routines
A 3-day workout split is a training routine where workouts are performed on three days per week, focusing on different muscle groups or movement patterns in each session.
Variations of the 3-day workout split include full-body workouts, upper/lower splits, and push/pull/legs routines.
The most popular variation of the 3-day split is the push/pull/legs routine. This routine divides workouts into push exercises, pull exercises, and leg exercises, providing balanced muscle group targeting.
The table below illustrates the structure of a 3-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Rest |
| Wednesday | Pull Workout A |
| Thursday | Rest |
| Friday | Legs Workout A |
| Saturday | Rest |
| Sunday | Rest |
Two versions for each workout day can be created – Push A/B, Pull A/B, and Legs A/B – to add variety. These workouts can be rotated weekly, for example: week 1 (Push A, Pull A, Legs A), week 2 (Push B, Pull B, Legs B).
A 3-day workout split routine is most suited for beginners and intermediate lifters seeking balanced training frequency and recovery. A 3-day split offers a well-rounded approach to fitness, accommodating those with moderate time availability.
Benefits of a 3-day workout split routine include balanced muscle engagement and sufficient recovery time. The routine allows for focused workouts, targeting specific muscle groups or movement patterns effectively.
Drawbacks of a 3-day workout split routine include limited training frequency compared to more advanced splits, which may not be sufficient for experienced lifters seeking maximum muscle growth or strength gains. The routine may require longer sessions to ensure comprehensive coverage of all exercises, which might be challenging for those with very tight schedules.
3. 4-Day Workout Split Routines
A 4-day workout split is a training routine where workouts are performed on four days per week, focusing on different muscle groups or movement patterns in each session. A 4-day split provides more training frequency and volume compared to 2 or 3-day splits, making it effective for building both strength and muscle mass.
Variations of the 4-day workout split include upper/lower splits, push/pull splits, and full-body routines.
The most popular variation of the 4-day split is the upper/lower split. The upper/lower split routine separates workouts into upper body and lower body sessions, providing balanced muscle group targeting and recovery.
The table below illustrates the structure of a 4-day upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Upper Body Workout A |
| Tuesday | Lower Body Workout A |
| Wednesday | Rest |
| Thursday | Upper Body Workout B |
| Friday | Lower Body Workout B |
| Saturday | Rest |
| Sunday | Rest |
Upper/lower workouts can be scheduled in an alternating pattern, with upper and lower body days rotating, usually as Upper A, Lower A, Upper B, and Lower B.
The 4-day workout split is ideal for intermediate and advanced lifters who want to increase training volume without sacrificing recovery. 4-day routines are suited for those who can commit to more frequent training while focusing on strength and hypertrophy goals.
A 4-day workout split routine offers increased frequency, allowing more opportunities to target muscle groups and promote faster progression. Additional benefit is that it ensures balanced development by using upper/lower or push/pull splits, while incorporating rest days to provide adequate recovery for muscles worked earlier in the week.
One disadvantage of a 4-day workout split routine is the increased time commitment, as it requires more frequent gym visits, which can be difficult for those with tight schedules. The higher training frequency can also lead to overtraining without proper rest, and some sessions may need to be extended to fit the required volume for each muscle group.
4. 5-Day Workout Split Routines
A 5-day workout split is a training routine where workouts are performed on five days per week. A 5-day split allows for increased training volume and specialization, making it ideal for those looking to optimize muscle hypertrophy and strength gains.
Variations of the 5-day workout split include push/pull/legs, upper/lower, and bro splits.
The push/pull/legs/upper/lower split is the most popular variation of the 5-day workout split. This 5-day routine divides training into upper and lower body days while incorporating push and pull movement patterns, ensuring balanced development across all major muscle groups and training each twice per week.
The table below illustrates the structure of a 5-day push/pull/legs/upper/lower workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout |
| Tuesday | Pull Workout |
| Wednesday | Leg Workout |
| Thursday | Rest |
| Friday | Upper Body Workout |
| Saturday | Lower Body Workout |
| Sunday | Rest |
The 5-day workout split is best suited for intermediate and advanced lifters looking to increase muscle mass and strength. The 5-day split is ideal for those who can commit to more frequent gym sessions and want to focus on specific muscle groups or movement patterns more intensely.
A key advantage of a 5-day workout split routine is the increased training volume, allowing more focus on each muscle group, which supports muscle hypertrophy and strength gains. Additionally, it offers the benefit of targeted muscle development, promoting balanced growth, while flexible recovery with one to two rest days ensures adequate rest without sacrificing training frequency.
One drawback of a 5-day workout split routine is the significant time commitment, as it requires frequent gym visits, which can be challenging for those with busy schedules. There is also the potential for overtraining if intensity and recovery aren’t well-managed, and sessions may become longer due to the need to cover more exercises, making it difficult for individuals with limited time.
5. 6-Day Workout Split Routines
A 6-day workout split is a training routine where workouts are performed on six days per week. A 6-day split maximizes training frequency and volume, targeting each muscle group multiple times weekly for optimal muscle growth and strength development.
Common variations of the 6-day workout split include push/pull/legs, upper/lower, and body part or bro splits.
The push/pull/legs routine is the most popular variation of the 6-day workout split. The push/pull/legs routine divides workouts into push, pull, and leg days, and ensures that each major muscle group is worked twice a week.
The table below illustrates the structure of a 6-day push/pull/legs workout routine schedule.
| Day of Week | Workout |
|---|---|
| Monday | Push Workout A |
| Tuesday | Pull Workout A |
| Wednesday | Leg Workout A |
| Thursday | Push Workout B |
| Friday | Pull Workout B |
| Saturday | Leg Workout B |
| Sunday | Rest |
Two variations of push/pull/legs workouts (versions A and B) can be created and followed in sequence to add more exercise variety, as seen in the table above.
The 6-day workout split is well-suited for advanced lifters seeking maximum muscle hypertrophy and strength. The 6-day split is ideal for those who can dedicate significant time to training and want to focus on detailed muscle group targeting.
A major benefit of a 6-day workout split routine is the high training volume, allowing for more intense and focused sessions that can accelerate muscle growth and strength gains. The frequent training of each muscle group twice a week promotes balanced development and minimizes the risk of imbalances, making it ideal for those who prefer regular, consistent workouts to maximize their progress.
One major drawback of a 6-day workout split routine is the high time commitment, as training six days a week demands substantial dedication. Furthermore, the limited rest days increase the risk of overtraining and injury if intensity and recovery are not carefully managed, making proper rest essential to avoid burnout or overuse injuries.
6. 7-Day Workout Split Routines
A 7-day workout split is a training routine where workouts are performed every day of the week. A 7-day split offers maximum training frequency, allowing for detailed focus on individual muscle groups or specific training goals.
Variations of the 7-day workout split include body part, push/pull/legs with active recovery, and body part and full body hybrid splits.
The bro split is the most popular variation of the 7-day workout split. The bro split typically involves training one or two muscle groups per day, allowing for focused isolation and detailed attention to each muscle.
The table below illustrates the structure of a 7-day bro split workout routine schedule.
| Day of the Week | Workout |
|---|---|
| Monday | Chest Workout |
| Tuesday | Back Workout |
| Wednesday | Shoulder Workout |
| Thursday | Arm Workout |
| Friday | Leg Workout |
| Saturday | Core/Accessory Workout |
| Sunday | Active Recovery Day |
The 7-day workout split is most suited for advanced lifters with specific bodybuilding or hypertrophy goals. The 7-day split is ideal for those who want to dedicate significant time to training and focus on detailed muscle group isolation.
A key advantage of a 7-day workout split routine is the maximized training volume, as daily workouts ensure consistent muscle engagement and accelerated progression in specific muscle groups. 7-day routine promotes muscle specialization by focusing on different groups each day, fostering balanced muscle development and hypertrophy.
A major drawback of a 7-day workout split routine is the high risk of overtraining, as the lack of sufficient recovery time can lead to fatigue, injury, or burnout. The time-consuming nature of daily workouts demands significant dedication, which may not be practical for everyone.
7. 8-Day Workout Split Routines
An 8-day workout split is a training routine that operates on an eight-day cycle instead of the traditional seven-day week. The 8-day split provides more flexibility in rest and training frequency, making it a versatile option for advanced lifters looking to maximize muscle growth and recovery.
Variations of the 8-day workout split include push/pull/legs upper/lower, and body part splits.
The push/pull/legs variation is the most popular for an 8-day workout split. The push/pull/legs routine divides workouts into push, pull, and leg days with rest days incorporated into the cycle to ensure balanced development and recovery.
The table below illustrates the structure of an 8-day push/pull/leg workout routine scheduled over one cycle, equivalent to a 10-day period.
| Day | Workout |
|---|---|
| Day 1 | Push Workout A |
| Day 2 | Pull Workout A |
| Day 3 | Leg Workout A |
| Day 4 | Arm & Weak Point Workout A |
| Day 5 | Rest |
| Day 6 | Push Workout B |
| Day 7 | Pull Workout B |
| Day 8 | Leg Workout B |
| Day 9 | Arm & Weak Point Workout B |
| Day 10 | Rest |
| Repeat Schedule Starting Day 1 | |
The 8-day workout routine follows a pattern where, after every four consecutive workouts, a rest day is included for adequate recovery. Once the 8-day cycle is completed, the sequence restarts from Day 1, maintaining this rotation.
The 8-day workout split is best suited for advanced lifters who want to train frequently while allowing for more recovery time compared to the 7-day split. The split is ideal for those looking to focus on specific muscle groups or areas of weakness without overloading any single muscle group.
A key benefit of the 8-day workout split routine is the increased rest and recovery time compared to a 7-day schedule, allowing for better muscle recovery between intense sessions. The 8-day split promotes balanced muscle development by working each group twice within the cycle.
One drawback of the 8-day workout split routine is its unconventional schedule, which doesn’t align with a typical 7-day week, making it harder to plan for those who prefer a routine-based approach. While it offers more rest, the high volume and frequency still carry the risk of overtraining if recovery isn’t properly managed. The commitment required for consistent training can be challenging for individuals with busy schedules or other commitments.
8. Push/Pull/Legs (PPL) Workout Split Routines
A push/pull/legs (PPL) workout split is a training routine that divides workouts into three categories: push exercises, pull exercises, and leg exercises. Push exercises target the chest, shoulders, and triceps (muscles involved in pushing movements). Pull exercises focus on the back and biceps (muscles involved in pulling movements), while leg exercises work on the lower body muscles like the quads, hamstrings, glutes, and calves.
Variations of the PPL workout split include a 3-day cycle, 4-day cycle, 5-day cycle, and 6-day cycle, adjusting the frequency to suit different training goals and schedules.
The 6-day PPL routine is the most popular variation, allowing each muscle group to be worked twice a week, enhancing muscle growth and strength development.
The PPL routine is ideal for intermediate and advanced lifters seeking to optimize muscle hypertrophy and strength. The PPL split suits those who can commit to frequent training sessions and want a structured approach to balanced muscle development.
A key benefit of the push/pull/legs workout split routine is its ability to promote balanced muscle development by ensuring all major muscle groups are trained evenly. The PPL split also provides adequate recovery by allowing each muscle group to rest while others are worked, reducing the risk of overtraining. The split offers the flexibility in training frequency, easily adaptable to 3 to 6 days per week.
One disadvantage of the push/pull/legs workout split routine, especially when following a 6-day split, is the significant time commitment. Additionally, the PPL routine’s complexity may not be ideal for beginners, making it better suited for experienced lifters. With higher frequency splits, like the 6-day PPL, there is also a risk of overtraining if recovery isn’t properly managed.
9. Full-Body Workout Split Routines
A full-body workout split is a training routine where each session targets all major muscle groups. Full-body routines are designed to provide balanced muscle engagement, making them effective for building overall strength and muscle mass.
Common variations of the full-body workout split include 2-day, 3-day, 4-day, and 5-day cycles, allowing flexibility in training frequency to suit different fitness levels and schedules.
The 2-day and 3-day full-body workout routines are the most popular variation, offering a balanced approach with sufficient recovery time between sessions.
The full-body workout split is most suited for beginners and those with limited time who want to maintain a balanced workout routine. The full-body split is ideal for individuals seeking overall fitness improvements without focusing on specific muscle groups. It is also effective for intermediates who want to focus on foundational strength or prioritize overall fitness.
A major advantage of the full-body workout split routine is its time efficiency, as each session targets all major muscle groups, reducing the need for multiple gym visits per week. The split routine also promotes balanced muscle development by evenly working the upper body, lower body, and core.
One drawback of the full-body workout split routine is the limited focus on specific muscle groups, as each session targets multiple areas, making it harder to dedicate detailed attention to any one muscle group. Individual full-body sessions can be longer due to the need to cover all major muscle groups, which may be challenging for those with tight schedules.
10. Upper/Lower Workout Split Routines
An upper/lower workout split is a training routine that divides workouts into upper-body and lower-body sessions. The upper/lower split is structured to provide focused attention on either the upper or lower body, optimizing muscle growth and strength.
Variations of the upper/lower workout split include 2-day, 3-day, 4-day, and 6-day cycles, adjusting the frequency to match different training goals and schedules.
The 2-day and 4-day upper/lower splits are the most popular variations.
The upper/lower workout split is suited for beginners, intermediates, and even advanced lifters who want a structured, balanced approach to training. The workout split is ideal for those looking for flexibility in frequency and volume, as well as lifters who prefer to target upper and lower body muscles separately in each session.
The upper/lower workout split routine offers balanced training by evenly focusing on both the upper and lower body, promoting well-rounded muscle development. Another benefit is that it provides flexible frequency, allowing it to be adapted to various schedules, from two to six days per week.
One drawback of the upper/lower workout split routine is that it can lead to longer workout sessions, as each session covers multiple exercises for either the upper or lower body. It requires consistent training and careful scheduling to achieve optimal results. Upper/lower split may also lack the muscle specialization offered by more advanced splits like the push/pull/legs or bro split.
11. Bro Split Workout Routines
A bro split workout routine is a training method where each workout session focuses on one or two specific muscle groups. The bro split typically spans over a week, allowing for detailed isolation and intense focus on each muscle group to promote hypertrophy.
Variations of the bro split include 4-day, 5-day, and 6-day cycles, with each day dedicated to specific muscle groups such as chest, back, shoulders, arms, and legs.
The 5-day bro split is the most popular variation, often structured to target the chest, back, shoulders, arms, and legs on separate days.
The bro split workout routine is best suited for intermediate and advanced lifters aiming for muscle hypertrophy. The split is ideal for bodybuilders and those who prefer detailed muscle isolation and want to dedicate entire sessions to specific muscle groups.
A key benefit of the bro split routine is the high degree of muscle specialization, as each session focuses on specific muscle groups, allowing for targeted development. The longer recovery time, with each muscle group trained only once per week, reduces the risk of overtraining and makes the routine ideal for bodybuilders focused on hypertrophy and muscle growth.
One drawback of the bro split is its low training frequency per muscle group, as each muscle is trained only once per week, which may not be ideal for individuals focused on strength gains or athletic performance. Bro split is time-intensive, requiring a commitment of 4-6 training days per week, which can be difficult for those with busy schedules. Lastly, without careful planning, there’s a risk of certain muscle groups receiving more attention than others, potentially leading to imbalances.
What Is the Best Workout Split Routine?
The best workout split routine varies based on individual training level, goals, and personal preferences.
For beginners, a full-body or upper/lower split provides balanced development and foundational strength.
Intermediate lifters might benefit from an upper/lower or a push/pull/legs routine for increased frequency and muscle growth.
Advanced lifters focused on hypertrophy may opt for a bro split for detailed muscle isolation.
Gender-specific goals, such as upper body muscle building or lower body development, can influence the choice of workout split, but the key is aligning the routine with personal objectives and available time.
How Do You Pick the Best Workout Split Routine for You?
Consider these six key factors when choosing the best workout split routine.
- Assess Your Training Level: Beginners should start with simpler routines like full-body or upper/lower splits, while intermediate and advanced lifters can handle more complex splits like push/pull/legs or bro splits.
- Define Your Goals: Identify whether your focus is on strength, hypertrophy, endurance, or general fitness. This will guide whether you need higher frequency or more specialized routines.
- Evaluate Time Availability: Consider how many days per week you can realistically commit to training. This will help determine whether a 3-day, 4-day, 5-day, or 6-day split is appropriate.
- Consider Recovery Needs: Ensure the routine allows for adequate rest and recovery, preventing overtraining and reducing injury risk.
- Factor in Personal Preference: Choose a routine that you enjoy and can sustain long-term, as consistency is key to progress.
- Consult Professional Guidance: If unsure, seeking advice from a fitness professional can provide personalized recommendations based on your specific situation.
How to Create a Split Workout Routine?
Follow these six steps to create a split workout routine.
- Determine Your Training Frequency: Decide how many days per week you can commit to working out, which will guide the structure of your split.
- Choose Your Split Type: Select a split routine that matches your training frequency and goals, such as full-body, upper/lower, push/pull/legs, or bro split.
- Allocate Muscle Groups: Assign specific muscle groups to each workout day based on your chosen split, ensuring balanced coverage across the week.
- Select Workout Exercises: Choose exercises that target each muscle group effectively, incorporating both compound and isolation movements for comprehensive development.
- Plan Sets and Reps: Determine the number of sets and repetitions for each exercise, aligning with your goals, whether they are strength, hypertrophy, or endurance.
- Schedule Rest Days: Include rest days in your workout schedule to allow for muscle recovery and prevent overtraining, ensuring optimal performance and progress.
How to Use Workout Templates for Split Workout Routines?
A workout template is a pre-designed format that helps organize and track workout routines, providing a structured approach to training.
To utilize a workout template for split workout routines, follow these four steps.
- Choose the Right Workout Template: Select a template format that suits your preference and accessibility, such as Microsoft Excel, Google Sheets, PDF (Printable), Google Docs, or Microsoft Word. Consider the frequency of your split when choosing the workout template of a certain format.
- Fill Out Training Variables: Input the details of your workout routine into the template, including exercises, sets, reps, rest periods, and optional weight for each session. Add any specific notes related to your performance or adjustments needed.
- Track Your Progress: As you perform the exercises, note down the actual reps and weight used, along with any observations or changes. This will help you monitor your progress and stay accountable.
- Review and Adjust: Compare the results recorded in your workout tracker template with previous weeks to assess improvements or identify areas needing adjustment. Use this data to modify your workout plan, ensuring continued progress toward your fitness goals.
What Are the Best Workout Templates?
Listed below are the best workout templates for planning and tracking workout split routines.
- Microsoft Excel Workout Templates: Offers structured spreadsheets for detailed fitness tracking, allowing for data analysis and progress monitoring.
- Google Sheets Workout Templates: Provides interactive online spreadsheets for real-time updates and collaboration, accessible from any device.
- Workout Templates for Notion: Combines notes, tasks, and databases in versatile templates, ideal for customizable and interactive workout planning.
- PDF (Printable) Workout Templates: Printable documents for manual entry, offering simplicity and tangibility for those who prefer physical copies.
- Google Docs Workout Templates: Text-based formats for planning and tracking workouts, suitable for narrative logging and easy sharing.
- Microsoft Word Workout Templates: Text-oriented documents for descriptive logging, providing a straightforward approach to documenting fitness routines.