Let’s get this out of the way: This kind of splits have nothing with the gymnast-style splits, so no flexibility required! Instead, we’re talking workout splits—which means the way you schedule your workouts to focus on different areas of the body.
There are different types of workout splits, such as Upper/Lower Body splits (a la BodyComp, which divides workouts into upper-body-focused days and lower-body days), Push/Pull, or body part-specific (like the Gym Strong Program), explains Dorian C., obé instructor (and 3-time NPC Fitness Competitor Champion!). The number of days per week you work out can vary from 3 to 6 days per week.
While this may sound as intimidating as doing an actual split, workout splits really are beginner-friendly—and easier than you may think, especially when you’re following a program. “Your experience or skill level doesn’t matter—split days are for everyone,” Dorian says. “I would even say it’s better for people who are novices, because you have time to focus on certain muscle groups, on form, on tempo, and on recovery.”
Benefits of Workout Splits
It’s a proven way to get results. If you want to see results—more lean muscle, more strength, improved body composition—split training is the way to go. Research shows that splitting your workouts leads to muscle hypertrophy (aka muscle growth) and increased strength.
More proof? If you’ve ever wondered how bodybuilders look the way they do, well, it’s because they do workout splits: One survey of 127 competitive bodybuilders found that every single one followed a workout split. Not that you’ll look like a bodybuilder by just doing split-day training alone—you’d need to put in a lot more work for that. 😉
It takes out the guesswork. “It’s a no-brainer when you go to the gym and you know, ‘Oh, I’m working shoulders and back today, so I don’t have to think of anything else—this is what I’m doing,’” Dorian says. “It breaks it down and makes it more simple.” Plus, it provides structure to your weeks—an important part of fitness if you want to see results. FYI: Our Elevate, Transformation, and Vitality workout programs all automatically incorporate workout splits into your routine.
You’ll be able to train more frequently. “Split training allows your muscles to recover without having to take rest days,” Dorian says. Because you’re working different muscle groups on different days, you can work out again the next day, just with a different focus.
The Best Workout Split For You
As we mentioned, the options are nearly endless when it comes to workout splits: total-body splits, upper and lower body, push/pull/legs, or five-day splits focusing on specific muscle groups. (Check out this article if you want to dig into the details.)
Choosing the right one for you really depends on your goals—and your schedule. If your schedule is packed, a 5-day workout split probably wouldn’t be ideal, and instead, a 3-day workout split focusing on different muscle groups would work better.
Ready to take out the guesswork and get strong AF? Head to our programs page to take on workout splits without the confusion. We automatically recommend the best program based on your fitness goal, so you can rest assured you’re doing the right thing, at the right time, for the right gains!
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