October 9, 2023

Finding Your Ideal Workout Split: From Beginner to Advanced

Tailored Workout Splits for Every Fitness Journey

Starting a workout routine can be a transformative journey towards better health and fitness. However, it's crucial to choose a workout split that aligns with your experience level and fitness goals. In this guide, we'll explore different workout splits and offer recommendations tailored to beginners, intermediates, and advanced fitness enthusiasts.

Beginner Level: Establishing the Foundation

Defining Splits

  • Frequency and Gains: For beginners, focusing on a split that targets muscles with adequate frequency is key to fostering gains.
  • Allowing for Recovery: Giving muscles time to heal between sessions is crucial for progress.
  • Avoid Making Your Own Split: Unless you possess a deep understanding of programming, it's best to stick to established splits.

Three Common Splits for Beginners

Upper / Lower Split

  • Structure: This split alternates between upper body and lower body workouts.
  • Frequency: It can be performed 4-6 times a week.
  • Benefits: Allows for targeting different muscle groups, and is straightforward for beginners.
  • Considerations: Lower body muscles may take longer to recover compared to upper body muscles.

Push / Pull / Legs

  • Focus Areas: Push targets chest, shoulders, and triceps; Pull focuses on back and biceps; Legs cover lower body.
  • Frequency: This split can only be done six days a week.
  • Advantages: Offers high volume for two days, without interference between muscle groups.
  • Considerations: All muscle groups may not recover at the same rate.

Full Body Split

  • Engages All Muscles: Every time you're in the gym, you work every muscle group.
  • Frequency: Can be done two to six times a week, depending on your preference.
  • Considerations: Requires careful programming to avoid overtraining and fatigue.

Intermediate Level: Progressing with Focus

Determining Frequency

  • Balancing Act: For intermediate lifters, the number of weekly workouts should align with specific goals and recovery needs.

Upper / Lower Split Refinement

  • Strategic Emphasis: This split allows for more focused attention on upper and lower body muscles, providing additional recovery time.
  • Customization: Tailor the split to suit your specific fitness goals.

Advanced Level: Pushing the Limits

Intensifying the Routine

  • Increasing Stimulus: Advanced lifters require more stimulus to continue building muscle.
  • Programming Emphasis: Thoughtful programming becomes crucial to maximize gains without risking injury.

Exploring Higher Frequencies

  • Potential for 4-6 Days a Week: Advanced lifters can potentially work out 4-6 days per week.
  • Strategic Planning: Carefully structure workouts to allow sufficient rest for muscles.

Ultimately, the best workout split is one that aligns with your experience level, fitness goals, and recovery capabilities. Whether you're a beginner establishing a foundation or an advanced lifter seeking to intensify your routine, consistent adherence to a well-structured plan is essential. Tailor your workout split to what works best for you, ensuring steady progress and preventing plateaus. Remember, your fitness journey is a personal one, and finding the right split is a key component of your success.

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