By Maya Carducci
Creating your weekly workout split can be exciting if you are starting your fitness journey. To seamlessly fit your workouts into your lifestyle, consider how much time you have in a day to dedicate to the gym, how often you can go to the gym, and what fitness goals you have. To simplify this process, here are a few splits to consider:
If you want to pack a punch with as few days as possible, aim for a 2-3 day workout split. This would consist of simply an upper and a lower body day. Alternatively, with a 3 day split, you can plan a push day, a pull day, and a leg day into your week. This way you are hitting all body muscles while keeping it minimal on frequency.
If you are interested in a more average split, aim for a 4 day workout split. A very common intermediate level split would look like:
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: Full body or cardio
You could even organize it as follows: push day, leg day, pull day, leg day. This would be beneficial if you want more time with lower body progression.
Finally, if you’re more advanced or looking to excel with progress, aim for a 5 or 6 day split. This way you are maximizing on frequency, thus increasing hypertrophy. Sample splits of this would look like:
Day 1: Chest + Shoulders + Triceps.
Day 2: Glutes + Hamstrings.
Day 3: Core + Cardio.
Day 4: Back + Biceps.
Day 5: Glutes + Quads.
Day 1: Push.
Day 2: Pull.
Day 3: Legs.
Day 4: Push.
Day 5: Pull.
Day 6: Legs
Incorporate at least one rest day per week, and try to give your body at least 24 hours before working the same muscle group again. Maintaining a healthy diet is important to keep up your energy and recover accordingly. In addition, getting enough sleep is crucial especially with the 4-6 day splits. Evaluating your goals and listening to your body is so important when building workout splits. Want more fitness tips? JPFIT4LIFE can help. Set up your FREE virtual consultation TODAY by emailing 1jpfit4life1@gmail.com or calling 802-522-6521.
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