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How to Design a Strength Training Split Workout

 How to Design a Strength Training Split Workout

No matter what your fitness goals are, strength training is an important part of a complete exercise program. For many people, a two-to-three-times-week total body strength training workout is sufficient to provide benefits such as improved heart health and stronger bones. 2

A more specialized program may be required if you have specific strength training goals, such as muscle gain (hypertrophy) or increased strength. Split training is one method for achieving these objectives. Split training is when you divide your weekly workouts into different days to focus on different parts of the body.

Setting up a weekly routine to divide your training may appear daunting at first, but it's actually much easier than you think.

Bodybuilding vs Split Workouts

When it comes to lifting weights, many people begin with a total body program. In one workout, a total body strength-training session works all of the body's major muscles. A total body workout, for example, might include two exercises for the quads, hamstrings, glutes, chest, back, shoulders, arms, and core. The duration of the workout could be anywhere from 45 minutes to an hour or more.

Split training works in a unique way. Each workout session for this type of training has a different focus or goal. For example, one day might be designated as leg day, when you only do exercises that target the muscles in your legs. You can still go to the gym for 45 minutes to an hour, but only do exercises that target your hamstrings, quads, glutes, and lower legs.

Split training is ideal for those who intend to spend more time in the gym. Because each workout focuses on only one or two body parts, you'll need to spend more time in the gym overall to work all of your major muscle groups.

Split Training's Advantages

Lifting weights is easier if you do total body workouts. They also prepare your body for more physically demanding tasks. However, if you've been doing full-body workouts for a while, you might have noticed that your results have plateaued. This is normal when you do the same workouts for an extended period of time.

When you work all of your muscle groups at once, you don't have the time or energy to devote as much attention to each muscle group as you would if your workouts were split. Split routines allow you to perform more exercises and sets with heavier weights, potentially resulting in better results.

Increased Training Volume

When it comes to muscle building, recent research suggests that total training volume (rather than frequency or training style) is the most important factor. The total number of reps, sets, and weight you lift is referred to as training volume.

If you only do two or three total body workouts per week, your total volume will be lower than if you split train every day. Split training, in fact, has been shown in some studies to be more effective at stimulating muscle growth.

Improved Recoveries

The narrow focus of split training allows for more efficient recovery, which allows for more training volume. You can work out every day because you're only working one part of your body—for example, while your legs are recovering, you can do an upper-body workout. Between sessions of total body training, you must take a day off.

How Do You Divide Your Workouts?

There is no one-size-fits-all approach to dividing a weekly workout routine. Pay attention to your body and do what feels right. Make up your own variations on these well-known routines.

Body Parts: Upper and Lower

Divide your weekly workout into upper and lower body days to allow you to alternate workouts and lift two, three, or four times as much.

Push-Ups and Pull-Ups

Make some days push exercise days and others pull exercise days in your weekly workout. Quadriceps, calves, chest, shoulders, and triceps are commonly used in pushing exercises (for example, squats, calf raises, bench presses, overhead presses, and dips). Back, hamstrings, some types of shoulder exercises, biceps, and abs are all commonly used in pulling exercises. Lat pulldowns, hamstring curls, upright rows, bicep curls, and crunches are some examples.

Split into three days

In a three-day split, upper body work is divided into a push/pull routine over two days and lower body work is done on a separate day. On Day 1, chest and triceps (push exercises) are worked on, followed by back and biceps (pull exercises) on Day 2, and legs on Day 3.

Each day, one group is formed.

Lift weights for one muscle group per day, rotating between the chest, back, shoulders, arms, and legs. Workout Routine for Muscle Groups Consider this weekly schedule if you want to focus on one muscle group per day. Choose three exercises from the lists for each muscle group.

Monday is National Chest Day.

  • The bench press is a type of resistance exercise.
  • Close grip chest press Chest fly
  • Dumbbell pullover Dumbbell chest press
  • Chest press with an incline
  • Push-up

Tuesday is Back-to-School Day.

  • Deadlift with a barbell
  • High-intensity barbell row
  • Face pull squats squats squats s
  • Pull-up
  • Cable rowing while seated
  • Row of renegades

Wednesday is National Shoulder Day.

  • Shoulder press with a barbell
  • Press and clean
  • Overhead dumbbell press
  • Front raise with dumbbells
  • Jammer
  • Raise on the side

Thursday is National Arms Day.

  • Curl your biceps
  • Curl your biceps with a cable curl
  • Curl your hammer
  • Curl your biceps in the opposite direction.
  • Crusher of skulls
  • Extension of the triceps
  • Dip your triceps

Leg Day is on Friday.

  • Squat fundamentals
  • Front squat 
  • Goblet squat Lunge 
  • Thruster 
  • Bulgarian split squat

Cardiovascular Exercise Should Be Incorporated

Cardio exercise, which burns more calories than weight training and raises your heart rate, should be included in your workout routine. It's best to do your strength and cardio workouts on different days or at different times of the day. If you're short on time, however, combining cardio and strength training in the same workout is acceptable.

What's the best way to split your workouts?

Split workouts can be done in a variety of ways, and there is no right or wrong way to do them. You should choose a split workout that fits your schedule, lifestyle, and goals. And keep in mind that split training isn't right for everyone. Choose a workout routine that you can maintain over time.

When should I switch up my workout split?

You should re-evaluate and change your workout every four to eight weeks, regardless of the type of weight training workout you choose. When your body reaches a plateau, it's usually a sign that it's time to make a change. You can change the exercises you do, the intensity and frequency with which you do them, and the amount of time you spend working out.

What is the best fat-burning workout split?

Combining cardio and strength training is often the most effective way to lose weight. Additionally, more frequent workouts aid in the burning of calories. As a result, you might want to choose a split program that allows you to do some cardio while working out. For example, if you already do daily cardio workouts, you could add strength training for one muscle group per day for a manageable total workout time.

Last Word

Experiment with different workout routines and exercise combinations to see what works best for you, and don't be afraid to switch things up. The challenge of starting a new exercise routine will excite both your body and mind.

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