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  • Blog
  • Planning the Perfect Training Split!
  • July 10, 2024 |

Planning the Perfect Training Split!

Deadlifting on a Pull Split

At Fitness 19, we want you to take full advantage of A Gym Built for You and we want to provide you with the information to propel you towards your goals. One key component of achieving this is strategically structuring your workouts through training splits.

There are many ways to do this, and so it’s very customizable to your goals, the time you are able to spend, and even exercises you enjoy more than others. By dividing your routine to target specific muscle groups on different days, you can maximize your potential, and recover optimally in your pursuit of fitness excellence.

The Power of Training Splits

Mother and daughter training shoulders at Fitness 19

A training split involves separating your workout regimen into focused sessions, each dedicated to specific muscle groups or movement patterns.

Rather than attempting to conquer your entire body in a single session, you strategically distribute the workload across multiple days.

This approach is favored by bodybuilders, powerlifters, and fitness enthusiasts alike for its ability to ignite transformative results.


Common training split variations include:

  • Full-body splits: Training all major muscle groups in each session, typically 3 times per week.
  • Upper/lower splits: Separating workouts into dedicated upper-body and lower-body days.
  • Push/pull splits: Dividing exercises into "push" movements (e.g., chest, shoulders, triceps) and "pull" movements (e.g., back, biceps).
  • Body part splits: In this style you train major muscle groups each days. For instance, back, chest/triceps, quads/calves, and shoulders could all be trained on individual days.

Benefits of Using Training Splits

Incorporating training splits into your regimen can benefit your fitness journey in numerous ways:

  1. Amplified Recovery and Muscle Growth: By allowing adequate rest between sessions targeting the same muscle groups, you foster an environment for optimal recovery and muscle growth.
  2. Laser-focused Intensity: Splitting your workouts enables you to channel intense, concentrated effort on the targeted muscle groups without being drained from previous exercises.
  3. Increased Volume and Variety: Training splits allow for greater overall training volume and a diverse array of exercises, ensuring you comprehensively target each muscle group.
  4. Injury Prevention: By giving overworked muscles a chance to recharge, you reduce the risk of overuse injuries that could short-circuit your progress.

Each of these things will vary depending on which specific split and the number of days you train, but split style training generally incorporates at least some of each of these factors.

Crafting Your Training Plan

To design your perfect training plan with workout splits, consider the following steps:

Personal Training at Fitness 19Identify your fitness goals: Whether you're pursuing strength gains, muscle hypertrophy (growth), endurance, or a combination, your goals will guide the optimal split for you. Assess your available training time and frequency, as this will influence the number of workout days and split structure.

Based on your goals and schedule, select a split that aligns with your needs. For example, a 3-day full-body split could ignite overall fitness and muscular endurance, while a 4-day upper/lower or push/pull split may be ideal for muscle building. Strength and power development often thrive with a higher-volume body part split.

Regardless of your chosen split, progressive overload is vital for continuous progress. Gradually increase the intensity, volume, or weight over time to challenge your muscles and unleash their full potential.

Moreover, embrace periodization by varying your splits periodically, either by switching routines or incorporating deload weeks for recovery.

Personalize Your Training Splits

While following general guidelines is a solid foundation, personalizing your training split is essential for a great experience tailored to your unique needs. Consider your experience level, specific muscle group goals (e.g., bringing up lagging body parts), injury history, and personal preferences.

Adjust the volume, intensity, and frequency to align with your recovery capabilities. Incorporate active recovery days and deload weeks to prevent overtraining and maintain your momentum for the long haul.

Battle ropes as part of a training plan

Implementing strategic training splits is a powerful catalyst for achieving your goals. Our certified trainers are ready to guide you in crafting a personalized, so if you're workout split isn't what you'd like it to be, let us help you perfect it! 


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