Search
  • Oliver Cunningham

Which Workout Routine is for you?

If you’ve ever researched exercise programs, you’ve probably come across different training splits (which body parts you do on a given day over the course of a week). The most common styles of exercise programming include the full-body split, upper and lower split, push/pull/legs split, and the individual muscle group split. When deciding what split is best for you, you should consider the following:


1. Your Training Experience

2. Your Goals

3. Your Availability

4. Your Rest and Recovery needs


As a beginner, you’re going to need to master basic exercise movements before moving onto more advanced ones. You’ll want to aim for a little bit of everything in each workout. You’ll also require a decent amount of rest and recovery after each workout. As you learn more and gain experience, you’ll be able to handle more exercise volume, allowing you to handle more similar exercises during the same workout. Once you’re proficient at lifting, your muscles may require more time and attention to continue growing, which will lead you to spending an entire workout on one muscle group.


Here are examples of each workout split, starting with beginner and ending with advanced.


Full Body Split

- Each workout contains 1-2 exercises that target each body part

- Typically done 3x per week with 1-2 days of rest in between

- Most effective for beginners and those with less time to commit


Monday: Full Body Workout

Tuesday: Rest

Wednesday: Full Body Workout

Thursday: Rest

Friday: Full Body Workout

Saturday: Rest

Sunday: Rest


Upper and Lower Split

- Each workout is either targetted towards the upper or lower body

- Typically done 3-4x per week with 0-2 days of rest in between

- Most effective for intermediate lifters or beginners with more time to commit


Monday: Upper Body Workout

Tuesday: Lower Body Workout

Wednesday: Rest

Thursday: Upper Body Workout

Friday: Lower Body Workout

Saturday: Rest

Sunday: Rest



Push/Pull/Legs Split

- Each workout targets a movement pattern

- Typically done 4-6 times per week with 0-2 days of rest in between

- Most effective for intermediate or advanced lifters.

- Alternating movement patterns allows for muscle groups to rest between workouts


Monday: Push

Tuesday: Pull

Wednesday: Legs

Thursday: Rest

Friday: Push

Saturday: Pull

Sunday: Legs


Individual Muscle Group Split

- Each workout targets a specific muscle group (chest, back, legs, shoulders, arms, etc.

- Typically done 5-6 times per week with 0-2 days of rest in between

- Most effective for intermediate or advanced lifters who are trying to build specific muscles

- Alternating muscle groups allows for others to rest between workouts


Monday: Chest

Tuesday: Back

Wednesday: Quads + Calves

Thursday: Shoulders

Friday: Abs + Arms

Saturday: Glutes + Hamstrings

Sunday: Rest




3 views0 comments

Recent Posts

See All

How to Build Strength and Power With Explosive Training

Explosive training is a style of exercise that combines strength and speed to increase overall power output. While most commonly utilized with high-level, explosive-style athletes (football, rugby, ho

You're Performing These Exercises Wrong!

If done correctly, strength training and lifting weights are extremely safe forms of exercise. However, if you take a walk through an average gym, you’ll see person after person using a bad technique

Exercises to Supplement Running

As a trainer, I have a love-hate relationship with running. On one hand, it’s a great way to get your heart pumping, lungs pounding, and calories burning. Many also find it meditative and use it as a