Exploring Different Types of Workout Splits

Exploring Different Types of Workout Splits

Written by Kartikey Saraswat, In Uncategorized, Published On
April 15, 2023
Last modified on April 21st, 2023

When it comes to workout routines, choosing the right workout split can make a huge difference in achieving your fitness goals. A workout split is simply the way you divide your exercises throughout the week. It is important to select a split that suits your fitness level, goals, and lifestyle. However, with so many workout splits available, it can be confusing to find the right one for you. In this blog post, we will explore some different types of workout splits so that you can make an informed decision and get the most out of your workouts.

Exploring Different Types of Workout Splits

1. Full-Body Workout Split

A full-body workout split involves working all major muscle groups in one session. This is an ideal workout split for beginners who are just starting their fitness journey. It can also be beneficial for individuals who have limited time to work out since it only requires 2-3 sessions per week. A full-body workout split usually involves compound exercises like squats, deadlifts, and bench presses that work several muscle groups at once.

2. Upper/Lower Split:

In an upper/lower workout split, workouts are divided into upper body and lower body sessions. This workout split allows you to train each muscle group with more frequency and intensity since you are focusing on fewer muscle groups per session. This split is suitable for those who have been working out for a while and have a moderate level of fitness. It involves exercises such as push-ups, pull-ups, lunges, and squats.

3. Push/Pull Workout Split:

A push/pull workout split is divided into exercises that involve pushing and pulling movements. The workout split involves working opposing muscle groups, such as chest and back on push days and biceps and triceps on pull days. This type of workout split suits those who are looking to improve their strength and hypertrophy in those areas. Exercises such as bench press, shoulder press, deadlifts, and rows are ideal pushing and pulling exercises.

4. Body-Part Split:

A body-part workout split is divided into training specific muscle groups on different days. For example, chest and triceps on Monday, back and biceps on Tuesday, and legs on Wednesday. This workout split is suitable for individuals who are experienced in weight training and are looking to target specific areas for hypertrophy. Examples of exercises that would be performed on different days include bench press and flys for chest day, pull-ups and rows for back day, and squats and lunges for leg day.

5. Circuit Training:

Circuit training involves completing a series of exercises back to back with little or no rest in between. This type of workout split is suitable for people who are looking to improve their cardiovascular health, endurance, and overall fitness. This split usually involves a combination of bodyweight exercises such as burpees, mountain climbers, and push-ups, and dumbbell exercises such as lunges, rows, and curls.


In conclusion, selecting the right workout split depends on your fitness goals, experience level, and lifestyle. Beginning with the full-body workout split and slowly progressing towards more specific workout splits, such as body-part split and push/pull split, can help you achieve your fitness goals. On the other hand, if you are looking to improve your cardiovascular health and endurance, circuit training would be a suitable option. In the end, it’s essential to choose a workout split that you enjoy and can stick to in the long run to experience the maximum benefits of exercise.

Read: The Benefits of Wearing an Apple Watch to Track Your Working Out Goals

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