How to create a workout split for building muscle
If you’re dying to learn how to create a training split for muscle building, stay here.
You may already be following a grueling total-body workout regimen with the best cross-training shoes to help you bend, raise, and bug dead through high-intensity interval training (HIIT), or slip into these sneakers to support your weight like you do Move through a resistance training class.
But whether you’re in dire need of a newfound workout motivation, have a specific fitness goal in mind, or just want to focus on one muscle area/group at a time, a workout split could be the answer for you. was looking for.
But – how can you create a training split for muscle building? How often should you incorporate these splits into your training routine and where do you start? To give you an idea of how to create a workout split for building muscle, we enlisted the help of Chris Gagliardi, an American Council on Exercise (opens in new tab)-Certified Personal Trainer.
Here’s what Gagliardi had to say about training splits, how best to structure them, and why you might take this divide-and-conquer approach versus a full-body workout.
Chris Gagliardi
Chris Gagliardi is an ACE-Certified Personal Trainer, Health Coach, Group Fitness Instructor and Medical Exercise Specialist, NSCA-Certified Strength and Conditioning Specialist, NBHWC-Certified NBC-HWC, and NASM-Certified Personal Trainer who enjoys sharing his passion for fitness and is committed to lifelong learning.
He holds a bachelor’s degree in kinesiology from San Diego State University, a master’s degree in kinesiology from AT Still University, and a certificate in orthotics from Northwestern University Feinberg School of Medicine.
There are many ways to create a split routine. The key is finding a way to train all major muscle groups within the number of days you have to train.
“In that regard, split routines can look different depending on your goals, what works best for your body, and how much time you have to exercise each week,” says Gagliardi.
To create a personalized workout split for you and your fitness goals, Gagliardi recommends:
- Determine how many days per week you can devote to training
- Break down the major muscle groups (lower legs, hamstrings, hips, core, back, arms, chest, shoulders) by the number of days per week you can train
- Organize your routine in a way that’s fun and enjoyable
For example, this could look like this:
Separate upper body and lower body
- Monday: lower body
- Tuesday: upper body
- Wednesday: Active rest day
- Thursday: lower body
- Friday: upper body
- Saturday: Active rest day
- Sunday: Active rest day
(Image credit: Getty)
Opposite muscle groups
- Monday: Front of thigh and back of thigh and lower leg (both sides)
- Tuesday: biceps and triceps
- Wednesday: Lower back, hips and abs
- Thursday: Active rest day
- Friday: chest, shoulders and upper back
- Saturday: Active rest day
- Sunday active rest day
Individual muscle groups
- Monday: lower legs and thighs
- Tuesday: Weapons
- Wednesday: shoulders
- Thursday: Back
- Friday: chest
- Saturday: Core and hips
- Sunday: Active rest day
(Image credit: Getty)
Training split vs. full body training?
As we’ve seen, training splits and full-body workouts result in similar strength gains as long as you complete the same training volume.
However, there are a few reasons why you might choose one.
You might be inclined to choose a training split if:
- You’d rather train five days a week than twice a week
- You love to mix up your workouts
- You love to focus on just one area/muscle group
- You have a specific fitness goal in mind
While you might consider a full body workout if:
- You have little time
- You want to maximize your calorie consumption
- You want a full body conditioning in one hit
(Image credit: Getty)
How often should I change my workout split?
research (opens in new tab) tells us that exercise variation is key when it comes to both exercise motivation and muscle adaptation.
Actually a magazine from 2019 (opens in new tab) who examined the effects of exercise variation on muscle thickness, maximum strength, and motivation in resistance-trained men over an eight-week program found: “This regularly rotating exercise selection may help improve resistance training adherence in those who lack motivation to.” work out. These results were obtained with relatively similar changes in muscle adaptations, although some results appeared to be moderated slightly by frequent exercise rotation.”
While a recent randomized controlled trial (opens in new tab) suggested that auto-regulated training (a term describing the adjustment of your workload within each workout based on your performance based on previous sessions) may provide a small benefit in terms of lean body mass and maximum upper body strength in strength-trained individuals.
So how often should you change your training splits?
According to the American Council on Exercise (opens in new tab), it might be a good idea to change up your routine every six weeks or so. This change could be driven by frequency, intensity, time and/or type.
But as with any form of exercise, it’s important to listen to your body, track your progress and see what’s working for you and what isn’t, and adjust your training accordingly.
Looking for more fitness inspiration? Try this cross training workout.