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What is a Workout Split??

A Workout split is how your organize your workout based on muscle groups.

This involves how often you train a muscle group, as well as what muscles are paired together. It is often displayed in a schedule format.

There are an infinite number of possibilities, however there are a few options that are more commonly used depending on experience in the gym, as well as personal fitness goals.

Lets take a look at a few training splits that are recommended based on level of fitness.


The most recommended workout split for beginners is a Full Body Split. This is where we train every muscle group together on the same day. One exercise is chosen for Chest, Back, Shoulders, Arms, Quads, and Hamstrings/Glutes.


  • Don’t need to workout every day

  • Causes little damage leading to little soreness

  • Less injury risk

  • Easier recovery

  • Fun for beginners


Once you have progressed out of the beginner full body split, and need more muscular stress to cause sufficient adaptation, we progress into a 2-day Split. Common 2-day splits are Push/Pull and Upper/Lower.


- Day 1 (push) consists of chest, shoulders, triceps, and quads - the push muscles

- Day 2 (pull) consists of lats, traps, biceps, hamstring, and glutes - the pull muscles


- Day 1 (upper) consists of all the upper body muscles - chest, back, shoulders, arms

- Day 2 (lower) consists of all the lower body muscles - Hamstrings, Glutes, Quads


  • More damage/muscular stress

  • Grow/adapt faster - better progress

  • Can workout back to back days


As you continue progressing and again require further muscular stimulation, or you want to workout at the gym on a more consistent basis, a 3 or 4 days split becomes used more often.

Common 3/4 day splits are Push/Pull/Legs, (Arnold Split) Chest+Back/Shoulders+Arms/Legs, or (Mix) Chest+Tri/Quad/Back+Bi/Shoulders+Hamstrings


Day 1 (Push) - all the upper body push muscles - chest, shoulders, triceps

Day 2 (Pull) - all the upper body pull muscles - lats, traps, biceps

Day 3 (Legs) - all the leg muscles - Quads, Hamstrings, Glutes

Arnold Split

Day 1 - Chest + Back

Day 2 - Shoulders + Arms

Day 3 - Legs - quads, hamstrings, glutes

Mix Split

Day 1 - Chest + Tricep

Day 2 - Quads

Day 3 - Back Biceps

Day 4 - Shoulders Hamstrings


  • More stress/damage

  • Greater adaptation - more progress

  • Can workout without require rest days

There are many more options for workout splits, but depending on your level I recommend a split dependent on your experience in the gym.

For a full understanding on this subject, go watch the Video below, and be sure to subscribe!

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