Best Workout Splits

5 Dec 2023

Perhaps you find yourself in a workout rut, diligently following the same routine without seeing the progress you crave. The key to an effective workout split lies in how often during the week you are actually able to workout.

Critical to any workout split is ensuring each muscle group gets attention at least 2-3 times weekly. This stands in contrast to the popular "bro split," which designates a specific muscle group for each day:

  • Monday: Chest/Triceps

  • Tuesday: Back/Biceps

  • Wednesday: Legs

  • Thursday: Shoulders

While this approach hits each muscle group in a week, real progress emerges when muscles receive attention more frequently, ideally 2 or 3 times. This is not just anecdotal; research supports the efficacy of this strategy. The allure of the bro split lies in the intense focus on a single muscle group, but it may not be the most efficient route. Additionally, muscle soreness, often mistaken for progress, doesn't reliably indicate improvement.

Consider alternative splits like upper/lower, push/pull/legs, or a full-body regimen. These variations ensure comprehensive coverage, targeting every muscle group 2-4 times weekly. For instance, if you aim to enhance your bench press or squat, hitting those lifts only once a week won't yield significant progress.

Tailor your split to your lifestyle. If you can only work out thrice a week, a full-body split on each of those days guarantees each muscle group receives attention. For a more extensive schedule of 4-5 days, an upper/lower split, combining upper/lower workouts for four days and a full-body day on the fifth, provides an effective 3-time weekly engagement.

Remember, the best split is the one you've overlooked. Variety and consistency play crucial roles in sculpting a routine that not only suits your lifestyle but also propels you toward your fitness goals.

My newsletter offers much more insight with each blog post, as well as more overall health, nutrition, and exercise tips in general. Enter your email on my homepage to join the email list!