Top Workout Splits for Every Fitness Goal, According to Trainers

If you’ve ever found yourself wandering aimlessly in the gym, unsure of where to start, you’re not alone. Fortunately, there’s a structured approach to enhance your workouts: workout splits.

Workout splits are designed to organize your training sessions by focusing on specific body parts, regions, or types of movement, according to Rebecca Stewart, CPT, a certified personal trainer and mobility coach. “These splits help you maximize your workouts to align with your fitness goals and lifestyle,” she explains. For instance, someone aiming for strength might center their workouts around fundamental lifts like squats, bench press, and deadlifts. On the other hand, someone focusing on aesthetics, like bodybuilders, could structure their routines by body part.

Expert Insights: Rebecca Stewart, CPT, is a certified personal trainer and mobility coach. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.

Workout splits are especially beneficial for those looking to improve specific lifts or target their strength in certain areas more efficiently than through full-body training, explains Stewart. Furthermore, dividing your workouts helps mitigate overtraining issues, as each muscle group has sufficient recovery time, ideally at least 48 hours.

If you’re ready to enhance your strength, consider trying one of these five effective workout splits tailored to your lifestyle and goals.

5 Effective Workout Splits for Every Goal

1. Push/Pull/Legs Split

Ideal for Beginners

Weekly Schedule:
Monday: Push day (chest, shoulders, triceps)
Tuesday: Cardio

Wednesday: Legs and core

Thursday: Rest
Friday: Pull day (back and biceps)
Saturday: Cardio or recovery (yoga, stretching, etc.)
Sunday: Rest

The push/pull/legs split is a fantastic beginner workout plan that effectively builds strength while allowing ample recovery time. “This method is efficient because it aligns with how the body moves in daily life, making your workouts more functional,” notes Sarah Pelc Graca, CPT and founder of Strong with Sarah Weight Loss Coaching.

By simulating everyday movements such as lifting, pushing, or pulling, this structure improves overall strength while ensuring that muscle groups receive enough rest without overtraining.

Benefits:

• Ample recovery time
• Boosts muscle and strength
• No overlapping muscle workouts
• Intensity on weaker muscle groups

Drawbacks:

• More equipment may be required
• Longer gym visits
• Reduced flexibility in scheduling

2. Upper/Lower Split

Best for Weight Loss

Weekly Schedule:
Monday: Lower body (hinge focus)
Tuesday: Upper body (push focus)
Wednesday: Cardio or recovery (yoga, stretching, etc.)
Thursday: Lower body (squat focus)
Friday: Upper body (pull focus)
Saturday: Rest
Sunday: Rest

The upper/lower split can be advantageous for those aiming for weight loss. This is largely due to the balance of alternating muscle groups, allowing adequate recovery while keeping active most of the week. The upper/lower split typically incorporates compound movements that engage multiple muscles, allowing for more efficient calorie burning and muscle building.

By organizing workouts around movement patterns, such as push, pull, and squat, you’ll achieve overall balance and promote strength gain while effectively shedding fat.

Benefits:

• Enhanced strength and muscle mass
• Free weekends
• Targets each muscle group twice a week
• Supplies adequate recovery time

Drawbacks:

• Limited flexibility in scheduling
• Missed workouts can disrupt progress
• Longer gym sessions

3. Full Body Split

Ideal for Busy Schedules

Weekly Schedule:
Monday: Full body workout
Tuesday: Rest
Wednesday: Full body workout
Thursday: Rest
Friday: Full body workout
Saturday: Rest
Sunday: Rest

A full body split focuses on engaging all major muscle groups in each session. “This setup is perfect for those with limited time who still want significant progress in strength and muscle development,” explains Pelc Graca. Regular full-body workouts yield excellent results when approached consistently with quality movements.

Benefits:

• Highly efficient for busy individuals
• Great for novices and general fitness enthusiasts
• Promotes full-body strength and balance
• Convenient recovery with separators between sessions

Drawbacks:

• Workouts may be longer due to full-body focus
• Fewer exercises per muscle group compared to targeted splits

4. Body Part Split

Best for Hypertrophy

Weekly Schedule:
Monday: Back
Tuesday: Chest and Abs
Wednesday: Lower Body
Thursday: Rest
Friday: Shoulders
Saturday: Arms and Abs
Sunday: Rest

Often referred to as the “bodybuilder split,” this routine prioritizes training each body part individually. According to Stewart, this method leads to muscle growth because it allows for greater intensity and a higher number of reps and sets than full-body workouts. However, it’s recommended primarily for advanced lifters who are committed to spending more time in the gym.

Benefits:

• Provides adequate recovery
• Focuses on isolated muscle training
• Boosts muscle strength and mass
• Helps to identify and address muscular imbalances

Drawbacks:

• May demand longer gym visits
• Limited scheduling flexibility
• Missing a session can disrupt the entire routine
• Less suitable for beginners

5. Functional Training Split

Best for Experienced Lifters and Athletes

Weekly Schedule:
Monday: Full body pull day (hinge focused)
Tuesday: Full body squat and push day
Wednesday: Rest
Thursday: Rotational core exercises (e.g., Russian twists and planks)
Friday: Full body conditioning (e.g., farmer’s carry and sled pushes)
Saturday: Rest
Sunday: Rest

The functional training split centers around everyday movement patterns, making it ideal for those interested in performance or longevity. This approach mixes strength with practical applications, such as performing a farmer’s carry that emulates lifting heavy groceries. It’s beneficial for those with some lifting experience, requiring coordination and full-body control.

Benefits:

• Enhances functional strength
• Boosts athletic performance and aids in injury prevention
• Engages the core in most routines

Drawbacks:

• Less traditional, may feel unfamiliar
• Requires meticulous planning to balance intensity and volume

Finding Your Ideal Workout Split

Choosing the best workout split often depends on various personal factors. Here are some tips to help you decide:

Define Your Goals

Choose a split that aligns with your current goals, whether it’s for muscle growth, weight loss, or general fitness enhancement. For example, push/pull/legs splits are excellent for muscle gains, whereas upper/lower formats typically favor fat loss, according to Stewart.

Assess Your Schedule

Evaluate how much time you can dedicate to your workouts each week and select a plan that reflects this. “A training regimen will differ significantly for someone who can exercise two to three days for half an hour, compared to someone who commits an hour for five to six days,” Stewart notes.

Consider Injuries or Weaknesses

If you have an existing shoulder injury, a full day dedicated to shoulders may not be ideal. Conversely, if you aim to enhance your biceps, an arm day might be beneficial.

Assess Your Recovery Needs

Depending on your lifestyle and job demands, your recovery needs will vary. “Rest days are essential for both physical and mental health to prevent burnout,” Stewart emphasizes. Additionally, consider incorporating deload weeks every four to eight weeks to promote sustained progress and minimize injury risk.

Ultimately, regardless of your fitness aspirations, workout splits are key to structuring your exercise routine effectively. Remember, the best workout split is the one that fits your unique lifestyle and personal goals.