What does workout split mean?


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By Amy Eisinger

What is the meaning of workout split?

A workout split is simply a way of dividing your training sessions into different body regions. Workout splits are typically used in weight lifting but they can be used in bodyweight training too. There is no ‘one size fits all’ for the best workout split.

What is a good workout split?

The push/pull/legs split is probably the most efficient workout split there is because all related muscle groups are trained together in the same workout. This means that you get the maximum overlap of movements within the same workout, and the muscle groups being trained get an overall benefit from this overlap.

What does a 2 day split workout mean?

A 2-day workout split is a strength training program that you do two times per week. You can implement a 2-day split by following full-body workouts or doing an upper/lower split.

Is it good to have a workout split?

While full-body workouts have a wide range of benefits, a split workout regimen may be the best choice if your goal is to increase mass. Because a split workout allows for increased intensity, volume, and recovery time for each muscle group, it is more conducive to building muscle mass.5 of the Best Workout Splits

  • Monday: Upper Body (Push Focus)
  • Tuesday: Lower Body (Squat Focus)
  • Wednesday: Off /Active Recovery.
  • Thursday: Upper Body (Pull Focus)
  • Friday: Lower Body (Hamstring and Glute Focus)
  • Saturday/Sunday: Off.


  • Day 1: All muscle groups—1 exercise, 3 sets, 10-12 reps.
  • Day 2: Rest.
  • Day 3: All muscle groups—1 exercise, 3 sets, 10-12 reps.
  • Day 4: Rest.
  • Day 5: All muscle groups—1 exercise, 3 sets, 10-12 reps.
  • Days 6-7: Rest.

Some of the most common workout splits are:

  • Full Body Workout Splits: Good option when training 2-4 days per week.
  • Push/Pull Workout Split: Good option when training 3-5 days a week.
  • Upper/Lower Workout Split: Good option when training 3-5 days a week.
  • Arnold Workout Split: Good option when training 6+ days a week.

An example of an intense 6-day workout split could be:

  • Monday: Chest, Shoulder, Triceps (light)
  • Tuesday: Legs and Core.
  • Wednesday: Back, Biceps, Forearms.
  • Thursday: Chest, Shoulder, Triceps (heavy)
  • Friday: Rest day.
  • Saturday: Legs and Core.
  • Sunday: Back, Biceps, Forearms.

An overview of the 5-day split workouts looks like this:

  • Day 1: Upper Body – Strength.
  • Day 2: Lower Body – Strength.
  • Day 3: Chest, Shoulders, and Triceps – Hypertrophy.
  • Day 4: Back and Biceps – Hypertrophy.
  • Day 5: Legs and Calves – Hypertrophy.

The Push/Pull Training Split

  • Monday – push – bench press, squats, lunges.
  • Tuesday – pull – deadlift, bent over row, seated cable row.
  • Wednesday – cardio or rest day.
  • Thursday – push – dumbbell shoulder press, lat raises, dips, leg press, calf raise.
  • Friday – pull – chin ups, lat pull downs, Romanian deadlifts.

How do I choose a good workout split?

You first need to determine how many days a week you can train, and then try to find a workout split that trains muscles at least twice per week (if not more). Next, you need to find a split that will target the muscle groups and movement you want to train, and still allow for adequate recovery between sessions.Best 5 Day Workout Schedule:

  • Day 1: Chest + (Light) Triceps.
  • Day 2: Back + (Light) Biceps.
  • Day 3: Core + Forearms + Calves + Cardio.
  • Day 4: Shoulders + (Heavy) Triceps.
  • Day 5: Legs + (Heavy) Biceps.
  • Day 6: Rest (Light core workout as an option)

How should I split my workout days?

In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.

Is 6 day workout split good?

A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. However, this is usually only true for those who have a solid foundation in fitness.

How many sets for a 6 day split?

It’s also good to start with fewer sets and exercises for all workouts. Arnold’s split has you training six days per week, which can get challenging if you’re not used to high-volume training. You can start with three to five movements per session and do no more than three to four sets per exercise.

Is a 6 day split to much?

For the average lifter, a 6-day split will be too much. Lack of time and issues with recovery mean that many people who start out lifting weights six days a week will fall off the wagon before too long. For one, going to the gym six times a week just isn’t practical.

What is a good 6 day workout routine for the gym?

6 Day Workout Schedule

Day 1: Workout A – Chest and Triceps. Day 2: Workout A – Back and Biceps. Day 3: Workout A – Legs and Shoulders. Day 4: Rest.

Is training 6 days a week too much?

The big question when training more often is how much is too much—“how many days can I train and still recover?” For the sake of safety and avoiding burnout, it’s probably best to stop at five or six, although, as Saxon proved, seven days of lifting can be effective if you have your mind set on it.

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