Workout Splits?

Full body splits involve working out your entire body in one session. This approach requires significant effort, but it’s rewarding as it provides suitable stimulus for hypertrophy and strength gains. A common rule to abide by is 48-hour rest between two full body workouts, so the body can recover optimally. Related Article: Best Time To Exercise

According to a study published by the Journal of Strength and Conditioning Research in 2015, participants who performed full-body workouts twice per week witnessed significantly more improvements in their bench press and squat than those who did these exercises separately and fewer times per week.

For example, an effective full-body workout could include exercises like squats or leg-presses, pull-ups, chest press, shoulder press using barbells, or dumbbells, deadlifts, and planks.

Full-body splits are an excellent option for those unable to dedicate several days of the week to train due to time constraints. It’s also popular amongst beginners or those returning after long breaks because they get good exposure/body part while remaining on a lower volume and high frequency.

On the flip side, a disadvantage of full-body splits is that too much focus on it can lead to burnout if not planned well. Suppose you’re comfortable working out at least three or more days per week. In that case, another split might be a better fit since a lack of rest between sessions may lead to overtraining.

High-frequency full body splits involve working out the entire body more often during each week. This type of split is useful when trying to maximize muscle stimulation without overreaching from failure points. Studies support that high-frequency training is beneficial for muscle hypertrophy as long as sufficient recovery is allowed (Schoenfeld et al., 2016).

Think of it as spreading out your workload throughout the week instead of all at once. Another way to consider it is through the analogy of filling a bathtub with water. You can achieve the same goal of filling up the tub by opening the faucet at full force for 20 minutes or letting it pour in more slowly over several hours.

Some high frequency full body splits may look like:

• Monday, Wednesday, Friday: Full body workout
• Tuesday, Thursday: Cardio & Abs

While this approach requires discipline and consistency, it has several advantages. It allows sufficient stimulus without completely burning out since each workout volume is less. It also leaves enough time for recovery before your next workout session.

The biggest differentiating factor between HIIT and “High-frequency training” is the stress imposed on muscles during exercise. HIIT emphasizes cardio to obtain maximal calorie burn, whereas HFT targets muscle fatigue with lighter weights (8–12 reps) and shorter rest periods between sets.

Here’s a sample 3-day high-frequency full-body split structure to give an idea:

One significant benefit of high-frequency full-body splits is that you can train several times per week without risking injury or stress fracture that may arise from working a body part repeatedly.

Despite their many benefits, full body splits or high frequency workouts require careful planning and attention to detail to reap the benefits. Let’s explore upper-lower training splits next.

The Upper-Lower Training Split is a popular workout split that combines upper and lower body exercises on separate days. Typically, the upper body workouts target the chest, back, shoulders, and arms, while the lower body workouts involve legs and glutes. This type of training split is ideal for individuals who want to build overall muscle strength while avoiding fatigue associated with full-body workouts.

A training program usually consists of four workout sessions per week with three days allocated to weight training and a single day assigned to rest. It’s important to note that each session should focus on a specific area of the muscle group and incorporate compound movements (exercises that work two or more joints and muscle groups). Additionally, isolation exercises (exercises that target a specific muscle) should be included in some capacity.

For instance, an effective arm training session would include compound exercises such as bench dips or close-grip push-ups alongside bicep curls or tricep pushdowns.

This approach aims to promote balance between muscle groups, prevent injury from muscle imbalances and strength disparities while keeping you active all week long.

The 4 Workouts in a 7-Day Split is another popular straight-forward approach commonly used to maximize results in fitness goals. This plan is suitable for intermediate level athletes looking to build strength through heavy lifting.

This program involves completing four types of exercises per week with each day allocated to engage specific muscles in your body. The sequence is usually tailored based on individual preferences and fitness goals. However, common patterns noted include:

1. Chest Day with emphasis on horizontal press movement.
2. Shoulder/Upper Body Day focused on vertical pressing and pulling moves.
3. Leg Day focusing on squatting variations.
4. Back Day emphasizing horizontal rowing variation.

It’s worthy of highlighting that this program is best used by individuals whose objectives prioritize building strength while minimizing muscle development. The program structure is beneficial in promoting muscle recovery as it allows each muscle to rest between training days.

With that in mind, here’s a sample workout schedule for the 4 Workouts in a 7-Day Split:

It’s important to keep in mind that this is just a template and can be adjusted based on one’s availability, goals, and fitness levels

While these two training splits are effective, several other programs can be tailored to fit your individual needs and preferences. It’s essential to find what works for you and prioritize consistency in all schedules adopted. In the next section, we will explore another popular workout split favored by lifters looking to build mass.

The push/pull/legs (PPL) split is an effective workout routine that involves dividing your training program into three different workouts: push, pull, and legs. In a nutshell, this workout program targets all the major muscle groups without overloading you with too many exercises at once.

A typical PPL schedule involves working out six days a week, with each workout lasting for about an hour. However, it’s always important to personalize the routine based on individual goals and abilities.

The push day usually focuses on chest, shoulder, and triceps muscles. Examples of exercises to consider include bench presses, overhead presses, dips, and tricep extensions. These exercises involve pushing movements that help to target the front part of your body.

On the other hand, the pull day targets your back and bicep muscles. Examples of exercises include barbell rows, chin-ups, curls, lat pulldowns, and face pulls.

Finally, the leg day focuses on your lower body and core muscles. You can incorporate squats, deadlifts, lunges, calf raises, and planks in your regimen for best results.

Based on various factors such as age and availability for training sessions, you could tweak this routine by adding a rest day or alternating between upper and lower body workouts.

A 6-day program split is geared towards more advanced lifters who are willing to dedicate a significant amount of time to their workouts to maximize their results. While it can be challenging of an undertaking for some individuals due to work schedules or other constraints like having childcare responsibilities or school obligations; those who stick with this intense regimen typically notice more dramatic results in terms of strength gain and physique improvement.

There are different variations of 6 days split routines that one can choose from based on their preferences and goals. One popular approach is a combination of PPL with one day of upper and another for lower body workouts. This approach allows you to start the week with strength training exercises, followed by high-intensity cardio on the seventh day, which serves as a rest day.

Think of it like a 6-course meal – each dish provides a unique flavor sensation, combining to offer an overall gastronomic experience that satisfies your taste buds.

The Power Hypertrophy Upper Lower (PHUL) Split is a 4-day program designed for both strength and size. It emphasizes compound movements like squats, deadlifts, bench press, and overhead presses, among others. The overall structure of this program involves two upper and two lower body workouts weekly.

Think of this program like a balanced meal with all the macronutrients you need to support your fitness goals.

On the power days, the objective is to increase the weight on multi-joint exercises like squats and deadlifts while maintaining progressive overload. Hypertrophy is prominent on the other two days, where the goal is to add more reps or sets while maintaining good form.

Power day for upper body focuses on chest and back exercises such as bench press, pull-ups, and rows; whereas on lower body focus would be more on compound movements including squats and deadlifts.

The hypertrophy days will have a mix of isolation exercises such as bicep curls and shoulder raises but more specifically higher volume training that includes more reps in each set than during the power days.

It’s important to note that since this routine combines powerlifting with bodybuilding techniques, it can be quite intense; thus it’s better suited for intermediate lifters because they already have a foundation in basic weightlifting.

One major advantage of the PHUL program is its emphasis on variety. The mix of heavy lifting in addition to hypertrophy-focused training allows for progress in both size and strength. Monitoring overall volume through an app or spreadsheet can prove helpful for adjusting weights over time so be sure to track progress regularly.

If you’re looking for a perfect blend of strength building and muscle gaining through a workout split routine, then the four-day program might be what you need. It’s similar to the PHUL program, even though it has somewhat different focuses.

The central tenet of this program is that it prioritizes compound lifts for strength building and adds assistance exercises to aid in muscle hypertrophy.

Typically, week 1 would focus on upper body exercises which may include bench presses, pull-ups, deadlifts, barbell rows, dips among others. On the other hand, week 2 will mainly focus on lower body workouts like squats and leg curls to balance things out.

The third day is typically a rest day; however, some people can use it as an additional cardio or ab day.

Let’s move on towards the specifics of each workout and how they differ in weeks one and two.

Week 1:

Day 1: Upper Body Power Day

• Barbell Bench Press – 3 x 5 reps
• Pull-ups – Body Weight – 3 sets x maximum reps
• Bent Over Rows – 3 x 8 reps
• Weighted Dips – 3 x maximum reps

Day 2: Lower Body Power Day

• Squats – 3 x5 reps
• Stiff-Legged Deadlifts – 3 x10 reps
• Leg press- 3×12-15reps

Day 4: Upper Body Hypertrophy Day

• Incline Dumbbell Bench Press – 4 x10 reps
• Lat pulldown machine-3×12-15reps
• Seated Cable Rows -4×10
• Rear delt flyes -4×10-12

Week 2:

Day 1: Upper Body Hypertrophy Day

• Incline Dumbbell Bench Press -4×10-12
• Seated Cable Rows –4×10-12
• Arnold Press-3x8reps
• Biceps Curls (EZ Curl Bar) – 3 x maximum reps

Day 2: Lower Body Hypertrophy Day

• Squats – 4 x10-12
• Leg press machine-3×12-15reps
• Single-leg Romanian Deadlift – 3 x 12 reps

Day 4: Cardio + Abs

• Treadmill or Elliptical –20 to 30 minutes
• Ab Crunches – 3 x maximum reps
• Leg raise – 3×15-20

It’s recommended to rest a day between power days as the intensity of those workouts requires ample recovery time. Whereas for hypertrophy days, adding some cardio in off days can help improve cardiovascular conditioning and aid in recovery.

The Power Hypertrophy Adaptive Training (PHAT) program is one of the best workout splits for maximum results in 2024. Developed by bodybuilder and powerlifter Dr. Layne Norton, the PHAT program is designed to blend elements of both powerlifting and bodybuilding routines for optimal strength and muscle gains. It’s a four- to five-day program that involves two days of heavy lifting and three days of hypertrophy work.

On the first two days (usually Monday and Tuesday), the focus is on power movements such as squats, bench press, deadlifts, and overhead presses, where you lift heavy weights with low reps. These exercises help build a solid foundation of strength. The next three days (typically Wednesday, Thursday, Friday) incorporate hypertrophy exercises such as chest flys, lateral raises, curls, leg curls, and pull-ups where you do more reps with moderate weight.

Dr. Layne Norton created this workout split by combining the exercise science principles of strength training like powerlifting with hypertrophy or muscle building exercises commonly practiced in bodybuilding programs to create what some call it “the best of both worlds” in fitness training.

One benefit of blending these programs is to support individuals who want to achieve both strength gains and muscle growth. With a focus on progressive overload – consistently increasing the weight used over time – you can maximize your potential in both areas while balancing rest and recovery needs.

However, some people argue that focusing solely on either element may be necessary at times for specific goals. For example, those looking to increase their squat max may want to prioritize their quadriceps (front thigh muscles), performing low rep ranges over a longer time period versus someone who wants a toned overall look or bulkier upper back.

Ultimately what’s important is what works for the individual – whether you’re a beginner, a bodybuilder, or someone looking for a challenging and results-oriented workout. It’s important to note that the PHAT program is not typically recommended for newbies due to its high-intensity nature.

The preceding example showcases the value in blending powerlifting and bodybuilding routines at strategic times to achieve optimal results while prioritizing individualized goals. Now let’s turn our attention to another popular workout split called the 5-day split.

The 5-day split is one of the workout splits that can be utilized for maximal results in 2024. It focuses on building strength and mass through specific muscle targeting with high-volume exercises to achieve hypertrophy. This program requires five days dedicated to working out, typically with two rest days during the week.

On Day One (Monday), the chest and triceps muscles are targeted, where a combination of flat, incline, decline bench presses, dips, cable flyes and skull-crushers are executed. The focus on Day Two (Tuesday) is given to back muscles such as lat pulldowns, seated rows, bent-over rows as well as pull-ups.

Day Three (Wednesday) concentrates on legs with squats, deadlifts, leg press, calf raises and other lower body exercises. On Day Four (Thursday), shoulders and bicep muscles are engaged through shoulder press variations including dumbbell press and Arnold press combined with barbell curls. Endurance training could also be added in this day.

Finally, Day Five (Friday) targets abs and forearms with hanging leg raises, cable crunches followed by wrist curls. Ideally, it’s best if you start with heavier weights from low reps until the final sets or exercises where you reduce the weights but do more reps.

A key advantage of the 5-day split is its specificity; every day targets muscle groups specifically tailored to maximize growth within those areas. As an example, Shoulders get exercises that target all three heads – Anterior Deltoid, Medial Deltoid and Posterior Deltoid. Thus, it has a prominent place in creating specific goals while increasing progression over time.

[Focused strength gains and building mass] have different techniques and approaches to grow muscle tissue effectively according to your goals. As mentioned above though, the 5-day split workout program is perfect for those who want to focus on building mass and getting stronger.

One of the best ways to maximize muscle gains along with strength is to target compound exercises. Compound exercises are lifts that engage multiple muscle groups such as squats, deadlifts, bench press, pull-ups, and shoulder presses. These exercises create hormonal changes that promote growth hormones such as testosterone and hGH that activates protein synthesis.

Further, it’s essential to challenge your muscles – this could be done through increasing resistance or volume levels gradually every three or four weeks. For example, adding more weights could increase resistance while adding more reps or sets could increase volume. However, deliberate overdoing of muscles does not equate to obtaining the maximum benefits. Recovery periods between exercise sessions are necessary to avoid injury and not hinder progress.

It’s worth noting that individual results may vary based on factors like genetics, nutrition and age. Still, a good workout plan with specific goals utilizing exercises unique to one’s comfort level can result in significant progress towards maximal results in 2024.

Now we have covered two effective workouts splits under muscle-building principles, let’s dive into another fantastic split program designed for both strength building and hypertrophy – Power Hypertrophy Adaptive Training (PHAT).

Designing an effective workout program that suits your fitness goals, experience, and other individual needs is vital for maximum results. A good workout split routine should be well-balanced to ensure optimal muscle growth and strength gains over time.

To begin with, it’s essential to assess your fitness goals. If you’re primarily interested in building strength, then a program that prioritizes compound exercises like deadlifts or squats could be perfect. On the other hand, if your focus is on gaining mass, then targeting specific muscle groups through isolated exercises could work better.

Apart from your goals, it’s important to consider your training status. Beginners should opt for a workout regime geared towards improving overall functionality and flexibility while advanced individuals might consider specific programs that allow resorting to intense HIIT, plyometric or complex movements.

When designing a workout routine, there is no one-size-fits-all approach. Personal differences such as experience levels and individual preferences are significant contributors to determining what type of workout plan is ideal for maximum results.

It’s also essential to consider supplementation and recovery periods for maximum benefits. Supplementation can support energy levels, promote muscle recovery after workouts while proper rest intervals help with muscle repair and prevent burnout.

Now that we have an idea of “designing” a workout program let’s dive into selecting the right exercises for every muscle group.

When selecting exercises for a routine aimed at maximum efficiency it’s essential to prioritize multi-joint (compound) movements over isolation exercises as the former allows working several muscle groups simultaneously saving valuable time and energy.

Compound moves include; Bench press, Deadlifts, Squats, Pull-ups while isolation moves like bicep curls or triceps extensions target specific muscles.

It’s advisable to include barbell exercises in your training regimen as they provide resistance to every muscle during training creating an overall muscle gain. It’s also important to note that the weights lifted should be challenging enough without straining the body excessively.

Suppose you are interested in building strength; a workout could include squats and deadlifts, which work multiple muscle groups. Afterward, finish with some accessory exercises like bicep curls or tricep extensions for additional breakdown and growth.

Undoubtedly a versatile combination of exercises is necessary in maintaining both your motivation and ability to train effectively.

After selecting the right exercise routine, it’s important to assess your progress.

When creating a workout split routine for maximum results, it’s essential to start by assessing your current fitness level and progress. This evaluation will help you develop realistic goals, determine which training splits would be most effective, and track your progress over time.

Think of it like mapping out the journey before embarking on a trip—the better the planning, the more enjoyable the experience.

To assess progress accurately, you could start by recording your body weight, measurements, and body fat percentage. Use either digital tracking apps or pen and paper to log your workouts, sets, reps, weights lifted, time spent, and rest periods. Tracking your progress will help identify what has worked in the past and areas for improvement.

Additionally, try testing your strength by performing 1RM (one-repetition maximum) tests for big compound lifts such as deadlifts and squats. Suppose you’re new to weight training or unsure about performing 1RMs; in that case, you could aim for max reps at a lower weight range instead.

Remember that assessing your progress is not just limited to physical benchmarks such as increased strength levels or losing inches off of your waistline but also extends to mental wellbeing after completing a workout routine.

Once you have assessed progress and established a baseline understanding of where you currently are with fitness levels, the next step would be to evaluate specific training needs based on individual recovery timeline and exercise trends.

The effectiveness of a workout split routine depends heavily upon successful execution – it’s not enough to go through the motions without understanding exactly what works best for one’s individual body type. Therefore a critical point beat evaluated is determining how much volume and intensity each session requires.

Evaluating these needs requires a focus on recovery timelines that allow muscles ample time between sessions for optimal recovery and growth. Check in with yourself mentally and emotionally between sessions to decipher if the routine is providing enough recovery time.

For instance, if you currently body-build six times a week with each session focusing on one major muscle group in isolation. In that case, your body might require additional rest days or alternate training tactics such as incorporating more compound lifts instead of isolations. It’s also essential to listen to your body and adequately replenish energy after workouts by consuming healthy foods and proper supplementation.

When planning a workout split routine, it’s vital to identify areas that need improvement. Look for weaknesses in specific muscle groups and target them accordingly. This could mean dedicating an entire workout day to strengthening weaker groups or increasing the frequency of certain lifts.

Lastly, consider age and any movement limitations you may possess when choosing types of workouts. Select workout movements that are suitable for your physical fitness level while still challenging you enough for noticeable progress over time.

Having evaluated training and recovery needs, let’s now focus on how different types of workout programs fit into a split routine for maximum results.