However, the exercise selection can be too narrow for some, and if you want to train more than three days per week, you should pick another split. Perform 1 movement per body part with 2–3 sets of 8–12 reps.Ī full-body split is a great option for beginners or people who have limited training time. You also may find you can’t properly prioritize any one muscle group while also trying to target everything with broad strokes.Īdditionally, you may want to train more than one to three times per week, which likely won’t match how much recovery you’ll need.įurthermore, once you get more advanced, you may need more than 48 hours between workouts for certain muscles to recover. Any more than that may make the workout too long or taxing. The major problem with this style of training comes when you want to start adding more exercises or more sets.īecause you’re working your whole body every time you train, you’re generally limited to one exercise per body part for one to four sets.
This is a great program for anyone who wants to work out with weights two to three times per week. You can pick a few compound exercises and really focus on improving on them - which really should be the core of any training program.Īlso, because you train everything every time you go to the gym, you won’t have any major muscle imbalances if you miss or postpone a day here or there. This program is great at introducing you to the habit of working out for a few days every week and creating consistency. This is also a great split for anyone who doesn’t have a whole lot of time every week to train but still wants a good training stimulus - like athletes who also perform sport-specific training sessions that take up a lot of time and energy resources. In other words, you’re not shortchanging yourself with this option. In fact, a recent study found that as long as the weekly volume of work was the same, two weekly full-body workouts generated the same strength gains and muscle hypertrophy as a four-day split-muscle routine ( 2). Hitting your whole body several times per week with compound movements that work multiple muscles at a time can be both taxing and strengthening.
This is generally the best place for beginners to start, but that doesn’t mean it isn’t a powerful approach. This makes this a two or three days-per-week program.
Workout schedule creator full#
You’re dividing your time between going to the gym to train your entire body or resting.īecause you work out all your muscles at each session, you’ll also need time to recover your full body between each workout. Split workout option 1: full-body split What is it? It also allows for more exercise variety per body part. Splitting up your training can help you train more days per week while maximizing recovery and strength across multiple exercises. Keep reading to learn the main ways to split your workout program. This can be especially true if you’re focusing on bodybuilding or performing many different exercises per muscle. Otherwise, it can feel like your workouts burn you out or take up too much time per session. Instead of doing a bench press following a squat on the same day, you can do the bench press first on one day and the squat first on a different day.įinally, it can be helpful - both mentally and in terms of energy and recovery - to divide your sessions to target one body part at a time. So, if your goal is maximum full-body strength, it can make sense to prioritize different exercises on separate days. For example, if you squat before bench pressing, you may not get the most out of your bench press ( 1).
In other words, you might not be able to train a second movement as hard as your first one. Research shows that exercise order affects performance over multiple sets.
You can also use the method to better target certain muscles or movement patterns when you feel fresh and energized at the beginning of a workout. It also gives you the freedom to control the frequency of your training. Splitting up your training gives your body enough time to recover between workouts.
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