Which Workout Splits Should You Choose?

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Arguably the most important part of an exercise routine is choosing the right workout split, which refers to how you distribute your training volume and focus on different muscle groups or movement patterns throughout the week, or a set number of days. After all, you often hear the phrase “consistency is key” being thrown around – and for good reason. The choice of workout split can greatly impact your progress, muscle development, and overall training efficiency. We’ll explore different workout splits and help you determine which one may be the best fit for your fitness goals and lifestyle.


Body Part (Bro) Split

Body part splits involve dedicating specific training days to individual muscle groups. For example, you might have a separate day for chest, back, shoulders, arms, and legs. Body part splits are commonly used by beginner lifters or athletes who want to focus on specific muscle groups and achieve high levels of muscle development. This split allows for high volume and specialization but requires a significant time commitment and advanced recovery strategies. However, the major downfall of this training split is that you (typically) only get to train one muscle once a week. While you may be able to build muscle using this split, you may see frequent plateaus in your progress once you reach the intermediate stage of training. This split is ideal for combat athletes, however, who only need to use certain muscles, such as the back, chest, and legs.


Upper/Lower Split

An upper/lower split divides training days into upper body and lower body workouts. This split allows for more volume and focus on specific muscle groups while still providing adequate recovery time. Upper/lower splits are popular among intermediate to advanced lifters seeking to increase strength, muscle mass, and overall body composition. They offer a good balance between training frequency and intensity.

Full-Body Workout Split

A full-body workout split involves training all major muscle groups in a single session. This type of split is ideal for beginners, individuals with limited time availability, or those looking for a balanced approach to training. Full-body workouts allow for a higher frequency of training each muscle group, promoting overall muscle development and strength gains. However, they require more time and energy per session since you’re targeting multiple areas of the body.

Push/Pull/Legs Split

The push/pull/legs split divides workouts into pushing exercises (e.g., chest, shoulders, triceps), pulling exercises (e.g., back, biceps), and leg exercises. This split allows for greater specialization and volume for each muscle group. It is a versatile and effective split for individuals who want to prioritize strength development and muscle hypertrophy. The push/pull/legs split also allows for more recovery time for each muscle group, promoting optimal progress.

Hybrid Splits

Hybrid splits combine elements of different workout splits to suit individual preferences and goals. For example, you might alternate between full-body workouts and upper/lower splits throughout the week or incorporate a push/pull/legs split with additional focus on weaker muscle groups. Hybrid splits can be customized to meet specific needs and allow for flexibility in training.

Regardless of the workout split you choose, consistency, progressive overload, and proper technique should remain at the forefront of your training. Varying your exercises, rep ranges, and training intensity within your chosen split can also help prevent plateaus and keep your workouts exciting and challenging.

Remember, finding the right workout split is a personal journey, and what works for one person may not work for another. Experiment, listen to your body, and make adjustments as needed to optimize your training and achieve your fitness goals.


ShredToneX specializes in fueling people on their fitness journey. No matter if you’re new to the gym or if you are already an advanced athlete, there are always different ways to improve yourself! At ShredToneX, we create fully customized fitness plans tailored to you and your goals!