Split Training


by Amanda Fitzpatrick, ACSM-CPT, ACE-GFI


There are hundreds of different options and ways to break up your workouts when it comes to training, all of which have unique benefits that are going to get you the results you’re looking for but the first question you have to ask yourself is, “what is my goal?” Once you know what you are working for, you can choose the best training regimen that will work for you. If you’re looking to really target your muscles and increase your muscular strength, split training might be the best training style for you and here’s why!

Split Training allows you to break up your workouts throughout the week so that you can have less fatigue allowing you to lift heavier loads. Breaking up your workouts will also allow you to give greater attention to specific muscle groups and train with more frequency. You will be able to give it your all one day and go all out again the very next day because you will be focusing on a different set of muscles while giving the muscles you previously worked the day before a rest! There are multiple options when it comes to split training. Some variations include Push/Pull/Legs, Upper/Lower Splits, and breaking up your workouts by specific muscle groups.

Below is a great example of a week workout plan broken up into specific muscle groups and factoring in your rest/active recovery days:

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Rest/Active Recovery

Thursday: Legs (Squat pattern variations)

Friday: Shoulders and Core

Saturday: Legs (Hinge pattern variations)

Sunday: Rest/Active Recovery