A workout split refers to a training routine and how you organise your weekly training session depending on movement patterns or body parts.

How you split your training through the week will depend on your goal, the time you have to train each week, personal preference, training ability and recovery capacity. There are various workout split routines to choose from; here are some of the most common ones you will come across.

What is a Body Part Split?

This involves breaking the training session down by the muscle group you want to train; each training session would target a specific muscle group. For example, “back and biceps”, or “chest and triceps”, or “shoulders”.

Frequency - This workout split can be done 4-6 times weekly. This split will have less time between sessions but will allow time to recover between specific muscle groups.

Suitable For - This split can be great for bodybuilders and people looking to sculpt their bodies for better aesthetics; it can also be great for rehabilitation, allowing you to work around injuries while you recover.

Benefits - Muscle growth, recovery time between muscle groups, allowing you to train more frequently, easily tailored to goal/limitations.

What is A Full Body Split?

In this workout split you will target all major muscle groups and movement patterns. This split usually targets a variety of compound lifts that engage multiple muscle groups, including squats, bench presses and deadlifts.

Frequency - This workout split can be done 2-3 times weekly, allowing 2-3 days between sessions for adequate recovery.

Suitable For - People with limited time to train in the week, beginners who have just started, or people who play additional sports and need more time to recover between sessions.

Benefits - Time efficiency, comprehensive workout (nothing on the body gets missed), sufficient recovery time.

What is an Upper Lower Split?

Divides training session to target either the upper or lower body and allows for a balanced distribution between muscle groups.

Frequency - This workout split can be done 2-6 times weekly. Depending on frequency, this allows for sufficient recovery with up to 2-4 days between sessions.

Suitable For - People low on time, people wanting to develop muscle growth, strength and power, or can be used for sport-specific training.

Benefits - Balanced training, adequate recovery time, time efficiency and adaptability.

What is a Push Pull Legs Split?

This split separates the training session into pulling, pushing, and leg movements. Pulling movements include exercises like Pull Ups, row movements and bicep curls. Pushing movements include exercises like bench presses, shoulder presses and tricep extensions. Leg movements include exercises like squats, deadlifts, and leg curls.

Frequency - This workout split can be done 3-6 times weekly. Depending on your training frequency, this will allow 1-2 days between sessions and time to recover between specific movement patterns.

Suitable For: Intermediate to advanced lifters, people wanting to build balanced aesthetics, or sport-specific training.

Benefits: Balanced training, optimal recovery time between sessions and movement patterns, adaptability depending on ability and intensity required, prevention of imbalances, and time efficiency.

Additional Workout Splits

Cardio and Strength Split - concurrently training for Cardio and strength, recently coined as “hybrid training”.

Powerlifting Split - training the specific movements for the sport, including barbell squats, deadlifts, and bench presses, with accessories to complement the main movements.

Olympic Weightlifting Split - similar to powerlifting but including snatch, clean and jerks with complimentary movements.

Functional Fitness - randomised workouts that can vary the movements, frequency and intensity.

You should choose a workout split that aligns with your goals, lifestyle, and recovery capacity.

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