When you go into the gym to strength train, you need a plan to get the most out of your workout.

A workout split — also known as a training split or just a split — is a strength training schedule that you follow throughout the week. A split ensures that you train every major muscle group at least once during the week and allows for recovery time in between sessions.

There are splits that cover individual body parts on certain days, particular lifts on certain days, and various combinations in between.

In today’s blog, we’ll break down what the most common splits are so you’re more informed to determine which split fits your fitness goals at AFAC’s gym in Thornton, Colorado.

Common Workout Splits at the Gym

A workout split is gym lingo for how you divide up your strength training schedule throughout the week.

In other words, instead of strength training your entire body two or three days per week, a workout split divides your workouts into individual body parts or lift types to be performed on certain days.

There are several different training splits to choose from and each has its own strengths and weaknesses. The one you choose depends on your goals, needs, personal schedule, and other factors.

Body Part Split

As its name implies, a body part split focuses on 1-3 body parts or muscle groups during each strength training workout.

There are many variations to this split, but the most widely known is the “bro split” which looks like this:

Mondays — Chest
Tuesdays — Back
Wednesdays — Legs
Thursdays — Arms
Fridays — Shoulders
Saturdays — Abs
Sundays — Rest or cardio

When you focus on one body part each day, it gives you the time you need to do a variety of exercises during each session. For example:

Chest day — bench presses, incline bench, chest dips, cable crossovers, pec decks, dumbbell T-bench flys
Back day — resistance band pull-aparts, lat pulldowns, good mornings, bent-over rows, deadlifts, pullups, seated rows, dumbbell rows

… and so on.

The body part split is a popular option among competitive and amateur bodybuilders alike because it emphasizes muscle growth. Body part splits also give bodybuilders a symmetrical physique and full muscle development, since they ensure every muscle group is worked thoroughly and equally over time.

The bro split outlined above works out each muscle group once per week. However, since muscles only need about 48 hours of rest to recover, you can work more than one muscle group per day. This allows you to train each muscle twice or more times per week. For example:

Mondays — Chest and triceps
Tuesdays — Back and biceps
Wednesdays — Legs and shoulders
Thursdays — Rest or cardio
Fridays — Chest and triceps
Saturdays — Back and biceps
Sundays — Legs and shoulders

If bodybuilders have a weak muscle group that they want to build up, they can tack it onto one of these days to train it three times per week. For instance, let’s say you want to emphasize your hamstrings. You can add a few sets of hamstring lifts onto Monday’s chest and triceps workout. That’s enough to give you results over time without exhausting you.

There are several pros to a body part split plan:

You can focus on one or two muscle groups for the entire session, so you’re able to fit in several different lifts per workout.
You don’t need a lot of equipment per session, so you can usually stay in one area of the gym each day.
You give your muscles plenty of time to recover between each session.
You won’t be as tired after a workout because you’re not training multiple muscle groups.

Upper/Lower Split

During an upper/lower split, all upper body lifts are performed on one day, and all lower body lifts are performed on the next day. This split is usually repeated twice per week. That means you’ll devote four days to lifting and three days to rest (“rest” can mean total rest or participating in non-lifting recovery workouts).

An upper/lower split can look something like this:

Monday — Upper body
Tuesday — Lower body
Wednesday — Rest
Thursday — Upper body
Friday – Lower body
Saturday and Sunday — Rest

The upper/lower split is great for beginners and people on tight schedules since you’re in the gym on fewer days. Being in the gym for less time, however, means that you can’t perform as many exercises as the body part split.

With the upper/lower split, therefore, you’ll need to be more selective about your exercises. On your upper body days, you’ll be targeting your chest, triceps, biceps, shoulders, and back. So, instead of doing 4-5 exercises for your chest, you’ll need to cut it down to 1-2 to avoid fatigue and injury.

That’s why it’s best to focus on compound movements if you’re doing an upper/lower split. Compound exercises engage more than one muscle group, so you get more bang for your buck. Isolation lifts like curls and chest flys should be skipped if you’re running short on time.

The good news is, you can still get strong with an upper/lower split even though you’re working out fewer days per week. A 2019 study found that an upper/lower split provided more muscle size and strength gains compared to a total body workout performed three times per week.

However, some bodybuilders are wary of the upper/lower split because you’re doing fewer reps per week and there’s less room for isolation lifts that provide more opportunity for muscle growth.

Push/Pull/Legs Split

The push/pull/legs split is similar to the upper/lower split. The main difference is that the push/pull/legs split divides your upper-body training into pushing and pulling exercises. This split is popular among powerlifters because you can build your program around the big three lifts — bench presses (push), deadlifts (pull), and squats (legs).

The push/pull/legs split proceeds as follows:

Day one — Upper body pressing movements and triceps accessory exercises like bench presses, overhead presses, and skull crushers
Day two — Upper body pulling exercises like deadlifts, rows, pulldowns, and curls
Day three — Leg day for training the quadriceps, calves, and hamstrings

The push/pull/legs split can be repeated twice per week, allowing for a single rest day. Or, you can perform this split with a rest day in between each workout. This three-day-per-week split means each muscle group is trained only once per week. You can also train four times per week by adding an extra push, pull, or leg session to your program, depending on which area you want to work on.

Push/pull/legs is a viable option for strength gains and muscle growth. However, there’s less room for modification to address weak muscles, and you’ll also spend more time in the gym.

The Arnold Split

It’s almost impossible to think about bodybuilding without picturing one of the most successful bodybuilders of all time, Arnold Schwarzenegger.

To help him prepare for winning seven Mr. Olympia titles, Arnold used the aptly named Arnold split. This is a six-day workout split that’s designed for advanced lifters who want to increase muscle mass and improve their physique.

The Arnold split breaks down like this:

Monday — Chest and back
Tuesday – Shoulders and arms
Wednesday – Legs and lower back
Thursday — Chest and back
Friday – Shoulders and arms
Saturday — Legs and lower back
Sunday — Rest

With the Arnold split, volume is high. Bodybuilders on this program will do 3-4 sets for most lifts, with 6-25 reps per set.

The Arnold split has distinct advantages for elite bodybuilders:

It trains antagonistic (opposing) muscle groups in the same workout.
There are at least 48 hours in between each body part workout, giving your muscles adequate recovery time.
It helps you develop a well-rounded physique.

People who might want to try the Arnold split include:

Bodybuilders who are preparing for a competition (as this split is based on the workouts Arnold did himself to prepare for competitions)
Experienced lifters who’d like a challenge or who are bored with their current routine
Anyone looking to improve their physique aesthetically instead of focusing solely on strength-based goals

That said, the Arnold split is a challenging program that requires a lot of time and dedication. People who should not try this split include:

Beginners who are just getting started with a lifting routine
People who are coming back after a long break from the gym
Lifters who don’t have a lot of time to workout
Anyone who has been training at a high intensity for a long period of time

One other point to consider with the Arnold split is that you shouldn’t do it for more than 16 weeks. After that period, move on to a strength training phase for another 12-16 weeks. This will give you a physical and mental break from the high frequency and volume of the Arnold split.

Select Your Split at AFAC Gym

Workout splits are a proven method to provide results. That’s why all bodybuilders follow some type of split program. Without a plan, you could spend countless hours at the gym and get nowhere. Splits are a calculated approach that allow you to train without burning out as you slog through an hours-long iron-pumping marathon.

So, how do you pick the best workout split for you? There are a lot of things to keep in mind as you choose your workout split such as the time commitment involved, your training experience, and any weaknesses you’d like to focus on. A split for a competitive bodybuilder will look vastly different than one for someone who is just starting out at the gym.

Thankfully, the best gym in Thornton, Colorado — Adventure Fitness Athletic Club — is here to help you design the workout split that’s perfect for you. Our gym has the equipment, classes, personal trainers, and support you need to refine your split program and get the results you’re hoping for.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.