Workout splits refer to how you organize your training sessions throughout the week, targeting specific muscle groups or training modalities on different days. Various workout splits cater to different goals, fitness levels, and time commitments. Below, we discuss the most popular workout splits and their respective benefits.

1. Full-Body Split

In a full-body split, you target all major muscle groups within a single workout session, typically performing 3-4 sessions per week with at least one day of rest in between. This split is ideal for beginners, individuals with limited time, and those focusing on functional strength and overall conditioning.

Pros:

• Comprehensive muscle stimulation in each session

• Suitable for beginners

• Can be time-efficient

Cons:

• May not provide enough volume or intensity for advanced lifters

• Can be physically demanding

​

​

​

​

​

 

​

​

​

 

 

  2. Upper/Lower Split

The upper/lower split divides workouts into upper-body and lower-body sessions. This typically involves 4 training sessions per week, alternating between upper and lower body workouts, with rest days interspersed.

Pros:

• Allows for greater training volume per muscle group

• Moderate time commitment

• Suitable for intermediate to advanced lifters

Cons:

• May not provide enough frequency for optimal muscle growth in advanced lifters

• Less focused on individual muscle groups

​

​

​

​

​

    3. Push/Pull/Legs Split

The push/pull/legs split divides workouts into pushing exercises (chest, shoulders, and triceps), pulling exercises (back and biceps), and leg exercises (quadriceps, hamstrings, and calves). This split typically involves 3-6 training sessions per week, depending on individual goals and recovery needs.

Pros:

• Allows for greater focus on individual muscle groups

• Suitable for intermediate to advanced lifters

• Can be tailored to fit various schedules and goals

Cons:

• Requires more time commitment

• May lead to imbalances if not structured properly

​

​

​

​

​

    4. Body Part Split

The body part split, also known as the "bro split," dedicates each workout session to a single muscle group, such as chest, back, shoulders, arms, and legs. This split is typically performed over 5-6 training sessions per week, with each muscle group trained once per week.

Pros:

• Allows for maximal focus on individual muscle groups

• Suitable for advanced lifters seeking to break through plateaus

• Popular among bodybuilders and physique competitors

Cons:

• Requires significant time commitment

• Lower training frequency per muscle group may not be optimal for some individuals

​

​

​

​

​

​

​

​

​

   

 

 

5. PHAT (Power Hypertrophy Adaptive Training) Split

The PHAT split, developed by Dr. Layne Norton, combines powerlifting and bodybuilding principles into one program. This split involves 5 training sessions per week, with 2 power-focused sessions (upper and lower body) and 3 hypertrophy-focused sessions (back/shoulders, chest/arms, and legs).

Pros:

• Combines strength and hypertrophy training

• Suitable for intermediate to advanced lifters

• Encourages well-rounded athletic development

Cons:

• Requires significant time commitment

• Can be physically demanding and may require longer recovery periods

​

​

​

​

Choosing the Right Split

When selecting a workout split, consider your goals, fitness level, schedule, and recovery needs. Beginners may benefit from starting with a full-body or upper/lower split, while more advanced lifters might opt for push/pull/legs, body part, or PHAT splits. Remember, consistency and adherence are crucial for long-term progress, so choose a split that aligns with your lifestyle and preferences. Additionally, it's essential to regularly reassess your progress and adjust your program as needed to continue challenging your body and promoting muscle growth.