Best Workout Split Program

Do you know what a workout split is? In case you don’t, there’s a high chance you’ll hit a plateau soon, in case you haven’t already. When you’re going to the gym, it is very important to already have a workout in mind. Going to the gym heading to the first machine you see and starting pushing out crazy reps will not yield you the results you need.

A workout split will help you achieve your goals, regardless if we’re talking about building muscle and strength, shedding fat, or enhancing your endurance. To achieve the goals, you need to know what you’re aiming for and how exactly to achieve it. So, to finally get those gains, you need to sort out your training plan for maximum gains. You should know the best workout split for the best results.

The best workout split divides up your workouts across the week. You could do it by body region, specific body part, movement, or even by lift type. Lots of bodybuilders and lifting veterans formulate their own bro splits, optimizing the results through the focused approach in the gym.

This basically means that instead of wishing for huge gains or fat loss, you could go for tried and tested workout split routines that will set you on the path to success. Remember though – we’re all different. We have different goals and different needs, genetics, etc. When you create your best workout split program, focus on the following:

• Training levels
• Body and fitness goals
• Age
• Weak spots
• Rest time needs
• How much time you can dedicate to workout

Why is a workout split important?

A workout split, also popular as the name bro split, is crucial for working towards something specific. This is important when you have certain goals in mind. When you go to the gym, you shouldn’t be guesswork but rather have a carefully planned strategy.

Creating a bro split (workout split) that will align with your goals will help you stay on track and get the best results out of the time that you dedicate to the gym. A lot of competitive bodybuilders and veteran lifts stress the importance of creating a great workout split. Having a regime is one of the first things that a bodybuilder is going to tell you that you need. Sticking to the bro split will lead to success when you work out the optimal recovery times, time to work out, and the type of moments.

If you’re hitting the gym without preparation and without a plan in your mind, then hours and hours will go into vain. With a bro split, however, you can work muscles to exhaustion, which provides enough time to recover, so you can hit the next gym session hard to achieve the best results. The point of a workout split is to build muscle and achieve maximum gains fastest possible ways, working smarter, not harder.

How to find the best workout split for you?

The key to creating the best workout split specifically for you is to know what you are trying to achieve. Only after you know what your goals are, do you create the bro split that actually works towards your goals.

But it is also important to calculate the amount of time you can dedicate. In case you are unable to dedicate 5 days a week for a 2 hour workout then you need to switch up your workout split to something that suits your schedule.

Another thing to consider is the starting ability. For example, your workout split needs to be different if you never hit the gym from someone who has been hitting the gym hard for the last 5 years. That’s why absolute beginners should keep their workouts a bit lighter at first. Then, as you progress, you can start pushing your muscles further and harder.

One last thing to do is to consider your weaknesses. It could be hard to face it, but you must take them into account. Let’s assume that you are having an underdeveloped midsection. You should head for movements that focus on aesthetics at first.

How to organize the best workout split?

In short, the bro split is focusing on your end goal. That’s why, a guy who is searching to improve endurance should have a completely different workout split than another who is focusing on aesthetics and so on. Each person has different goals in mind.

Usually, bodybuilding workout splits are organized into three main workout splits:

• Body part workout splits
• An upper/lower workout split
• The popular push pull legs workout split

Body part workout split

During the body part workout split, you are usually training from one to three different muscle groups (body parts) per training session, usually twice a week. Some bodybuilders consider this combo to be the best workout split because it allows you to train muscles more often for optimal muscle growth.

They are actually right because research suggests that this body part bro split results in most hypertrophy when compared to other types of training styles. Hitting a muscle twice per week seems to increase the overall body composition and muscle thickness.

If you have a bodybuilding goal in your mind, then remember that a total symmetric physique with full muscle development with the least amount of body fat is your goal. Considering the total symmetric part, it makes sense to pair certain muscles together during the best workout splits. Such as the chest and triceps as well as the back and biceps.

The triceps and chest are muscles that work together during exercises such as push ups and bench presses. The back and biceps are muscles that work together during exercises such as pull ups and so on. It makes sense to combine them. You also combine legs and shoulders.

If this is the workout split you’re looking for, here’s a common program:

• Monday: Legs and shoulders
• Tuesday: Chest and triceps
• Wednesday: Back and biceps
• Thursday: Legs and shoulders
• Friday: Chest and triceps
• Saturday: Back and biceps
• Sunday: Rest

Muscles usually need about 48 hours to rest and recover post-workout. The workout split I’ve shared provides each muscle group with 72 hours of rest. If you have a weak spot, add exercises on a less difficult day to train it more often. For example, add some sets of hamstring exercises to the end of your triceps sessions if you want to build bigger hamstrings.

Pros of body part bro split:

• Easy focus on two muscles per session
• Full recovery time
• Less fatigue because you do not work multiple muscles

Cons of a body workout split:

• It will take longer to catch up if you miss one workout session
• Many can’t wait for the next gym session
• Some body parts may have a faster recovery time

Best workout split if you’re short on time

In case you’re tight on time or if you’re new to bodybuilding, then the upper/lower body workout split is the best workout split you can go for. This is a type of workout that focuses on gaining strength, burn fat, and help with hypertrophy. It is very popular because it doesn’t require you to go to the gym too frequently.

Here’s an upper/lower body workout split example:

• Monday: Upper body
• Tuesday: Lower body
• Wednesday: Rest
• Thursday: Upper body
• Friday: Lower Body
• Saturday: Rest
• Sunday: Rest

Pros:

• You don’t need to go to the gym too frequently
• Allows you to hit each muscle twice per week
• You can gradually increase the main lifts

Cons:

• Less volume per workout
• You should be selective about the exercises you choose
• Training multiple muscles which can lead to fatigue

Perfect split of workout that divides upper and lower body. During the upper body workout split, you target the chest, triceps, biceps, back, and shoulders. During the lower body workout split, you target all other muscles that were not mentioned here. You’ll have only 1-2 moves per body part to avoid injury, fatigue, and extremely long workout sessions.

That’s why, for this workout split plan, it is very important to focus on compound movements that will engage multiple muscles at once. You’ll need to avoid doing too many isolation movements.

The Best 5 Day Workout Split

With this workout plan, you can focus on strength gains and building mass, with less body part fatigue, less time spent per gym session, and fewer chances of injuries. It is a common and popular workout split program, especially among serious lifters. Here’s an example of the 5 day workout program:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Arms
• Friday: Legs
• Saturday: Rest
• Sunday: Rest

Pros:

• Off for the weekend
• Each workout session has each muscle clearly defined
• Less body part fatigue

Cons:

• Less volume per workout
• The weekend is still on if you miss a session

The Push Pull Legs Routine

The push pull legs routine is actually one of the best workout splits out there. That’s because this type of workout split allows you to train each muscle group just as they need, while getting just enough rest as they need, ensuring that there is not too much time between each session.

This bro split workout involves:

• Push: chest, shoulder, triceps (pushing muscles)
• Pull: back, traps, biceps (pulling muscles)
• Legs: basically all leg muscles such as glutes, quads, hamstrings, and calves.

Example of push pull legs routine:

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Off

The push pull legs routine is very popular, allowing you to maximize muscle growth and strength gains, while you’re hitting each muscle twice a week with enough time for recovery.

Pros:

• You can focus on training specific muscles
• Lots of recovery time

Cons:

• Must spend more time per gym session
• Do not have enough room to modify the routine

Power Hypertrophy Upper Lower (PHUL) Workout Split

Another awesome workout split to build muscle that helps you stay away from spending too much time in the gym and won’t require you to visit the gym too often in case you’re tight in time is this 4-day workout split.

You basically start gaining strength and muscle on two different days of the week, meaning that you work similar body parts, but for different purposes. Example of a PHUL workout split program:

• Monday: Upper Body Power
• Tuesday: Lower Body Power
• Wednesday: Rest
• Thursday: Upper Hypertrophy
• Friday: Lower Hypertrophy
• Saturday: Rest
• Sunday: Rest

You can go for heavy compound movements such as shoulder press, deadlift, squat, or bench press. This is one of the best workout splits for those who are searching to both enhance their strength and pack on some serious muscle. You focus on pure strength training for 2 days, and then you focus on pure hypertrophy (muscle growth) for 2 days.

Get Huge With the Best Workout Split Program

It is extremely important to have a workout split that fits your goals if you want to reach them as soon as possible in the best possible way. Moreover, it is always a good idea to have a backup plan. For example, you’re heading into the gym thinking you’re going to push your legs to the limit. But you get there and you find that every workstation is busy as everyone already works out their legs.

If you can’t bench press, try dumbbell presses or the other way around. If you can’t squat then try heavy lunges or the other way around. Regardless of what happens, it is always a good idea to have a back up plan.

Also, if you can’t get to the gym for whatever reason (like your car breaks down or whatever else) maximize your workout efforts by working out at home with your own body weight! Keep the following in mind when you attempt to determine the best workout split:

• Goals
• The time you can dedicate
• Fitness level
• The backup plan to your original plan

But as long as you are serious about making serious gains, you could use some help. Body Gear is here to help support your body goals if you’re searching to build lean muscle fast, cut fat, or both.

Body-Gear.to supplies only 100% real and quality steroids that can help support whatever your goal or workout split program is. We help you save money by selling the best products on the market at the best prices. Moreover, as you can see, we can provide a lot of help with your bodybuilding needs. You can find information on how to reach your goals in terms of workout, diet, anabolic steroids, how to use them, how to gain muscles, and so on, for MAXIMUM GAINS!

BUY ANABOLIC STEROIDS TO SUPPORT YOUR WORKOUT SPLIT ROUTINE