Trainers Say These Are The Best Workout Splits For Every Fitness Goal

Yahoo

02-07-2025

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If you've ever walked into the gym and drawn a blank on what to do, you're not alone. But instead of just whipping out a few reps on whatever piece of equipment is free, let us introduce you to workout splits.
As the name suggests, workout splits divide your workout sessions for the week based on body part, body region, or movement type, says Rebecca Stewart, CPT, a certified personal trainer, mobility coach, and pain-free performance specialist. 'Splits are a way of organizing your workouts that's most effective for your goals and lifestyle,' she explains. For example, someone focused on strength gains can plan their workouts around the big three lifts like squats, bench press, and deadlifts, while someone focused more on aesthetics, such as bodybuilders, might split their workouts by body part.
Meet the experts: Rebecca Stewart, CPT, is a certified personal trainer, mobility coach, and pain-free performance specialist. Sarah Pelc Graca, CPT, is a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
Workout splits are also great for those who want to progress specific lifts or get stronger in certain areas, which they may not be able to do as quickly with full-body training, Stewart says. (Although the full-body split exists, too.) Plus, divvying up your workouts into splits prevents overtraining issues like fatigue and muscle breakdown since each body part is allowed adequate time to recover (at least 48 hours).
Ready to get stronger? Here are the 5 best workout splits to try based on your lifestyle and goals, according to trainers.
Best For Beginners
Monday: Push day (chest, shoulders, and triceps)Tuesday: CardioWednesday: Legs and coreThursday: RestFriday: Pull day (back and biceps)Saturday: Cardio or recovery (yoga, stretching, etc.)Sunday: Rest
The push/pull/legs split is a great beginner workout plan that builds strength and muscle while still allowing generous recovery time. 'Push/pull/legs is super effective because it's built around how your body naturally moves, instead of just isolating one muscle at a time,' says Sarah Pelc Graca, CPT, a certified personal trainer and founder of Strong with Sarah Weight Loss Coaching.
It makes your workouts more efficient, mimicking everyday functional movements, like lifting groceries, pushing a heavy door, or climbing stairs. The workout structure also allows for better recovery since you're not overworking the same muscles day after day, though you're still training them frequently enough to see great progress, Pelc Graca says.
Allows for ample recovery
Builds strength and muscle mass
No overlap in muscle groups
Focuses on weaker muscles with more intensity
Typically requires more equipment
May take longer in the gym
Less flexibility
Best For Weight Loss
Monday: Lower body (hinge focus) Tuesday: Upper body (push focus) Wednesday: Cardio or recovery (yoga, stretching, etc.)Thursday: Lower body (squat focus) Friday: Upper body (pull focus) Saturday: RestSunday: Rest
The upper/lower split can help with weight loss for a few reasons. First, 'since you're alternating muscle groups in an upper/lower split, your body gets just enough recovery while still staying active most days of the week,' Pelc Graca says. Plus, these workouts usually include big compound moves that work multiple muscles (like squats, rows, and push-ups). So, you'll 'burn more calories and build lean muscle' very efficiently, she says.
Also, when you organize upper/lower workouts by movement patterns like push, pull, squat, and hinge, you're hitting your body in a well-rounded way which will help you increase strength, gain muscle, and lose fat, Stewart adds.
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Builds strength and muscle mass
Weekends are free
Hits each muscle group twice a week
Allows for adequate recovery between muscle groups
Lack of flexibility
Skipping a workout can create gaps in your progress
May take longer in the gym
Best For Those With A Busy Schedule
Monday: Full bodyTuesday: RestWednesday: Full bodyThursday: RestFriday: Full bodySaturday: Rest Sunday: Rest
The full body split focuses on working all major muscle groups in each session. 'It's ideal for those with limited time who still want to see meaningful progress in strength and muscle development,' says Pelc Graca. 'For a lot of people, especially those short on time, this is one of the most efficient and effective ways to train because two to three full-body workouts a week leads to great results when you're consistent and focused on quality movement,' Pelc Graca says.
Efficient for busy schedules
Great for beginners and general fitness
Promotes full-body strength and muscular balance
Easy recovery with rest days between workouts
Workouts may be lengthier because they cover the full body
Limited exercises per muscle group compared to more targeted workout splits
4. Body Part Split
Best For Hypertrophy
Monday: BackTuesday: Chest and absWednesday: Lower bodyThursday: RestFriday: ShouldersSaturday: Arms and absSunday: Rest
This one is often referred to as a 'bodybuilder split' due to the emphasis on training each part of the body individually, says Stewart. 'This split promotes muscle growth because you're able to train each portion of the body with more intensity and more reps and sets than you could in a full-body workout,' she explains.
That said, this split is lengthier and if you miss a workout, it can throw off your entire plan. 'I'd generally only recommend this plan for advanced lifters that want to dedicate more time to the gym,' Stewart adds.
Benefits:
Allows for adequate recovery
Focuses on training muscle groups individually
Builds strength and muscle mass
Helps identify and fix muscle imbalances and weaknesses since it works the different areas evenly
Downsides:
May require more time in the gym
Lack of flexibility
Skipping a workout can throw off the plan
Less suitable for beginners
Best For Experienced Lifters, Athletes Training For Performance, Or Those Training For Longevity
Monday: Full body pull day (hinge focused)Tuesday: Full body squat and push dayWednesday: RestThursday: Rotational core work (such as Russian twists and planks)Friday: Full body carrying and conditioning (such as farmer's carry and sled pushes)Saturday: RestSunday: Rest
The functional training split is structured around movement patterns you normally do in everyday life (instead of isolating individual muscle groups). This split is helpful for athletic or performance-based training, and those who want to train to move well for as long as possible 'since it blends strength and function for real-life application,' says Pelc Graca. So, when you train a farmer's carry, it may mimic bringing in a heavy load of groceries, and when you do a sled push, it'll make pushing a shopping cart or bulky piece of furniture easier IRL.
Just note that functional splits can be a bit more complex, which is why they're usually better for folks who have some lifting experience. 'These workouts are built around how we move in real life using complex moves—lifting, rotating, carrying, and bracing—instead of just working individual muscles, so they often involve more coordination and full-body control,' Pelc Graca says.
Builds functional strength and coordination
Improves athletic performance and injury prevention
Activates the core in most sessions
Less traditional, so may feel unfamiliar for gym-goers used to body part training
Requires thoughtful programming to balance volume and intensity
While a lot comes down to your personal preferences and goals, here are a few tips to consider when thinking about your optimal training split:
Whether you're aiming for muscle growth, weight loss, or overall fitness, select a plan that best suits your specific goals right now, says Stewart. For example, push/pull/legs splits are excellent for muscle growth, while upper/lower splits are typically best for weight loss, she adds.
Decide how much time you can realistically dedicate to exercise each week and choose a plan accordingly, says Stewart. 'A training schedule is going to be very different for someone who can train two to three days for 30 minutes, versus someone who wants to spend an hour in the gym five to six days a week,' she adds.$75.00 at Reebok
If you have a shoulder injury, a whole day dedicated to shoulders isn't going to be in your best interest, says Stewart. On the flip side, if you want to grow your bicep strength, for example, having a dedicated arm day might be better for your goals, she adds. Listen to your body and find a plan that feels best.
Depending on the demands of your job and lifestyle, you may need more or less recovery time. 'Rest days away from the gym are important not only physically but also mentally so you don't get burnt out on your training schedule,' says Stewart. Plus, regardless of the split chosen, Pelc Graca says it's important to incorporate deload weeks (where you dial things back, whether it's lifting lighter weights, doing fewer sets, or focusing on easier movement) or rest weeks every four to eight weeks to support long-term progress and injury prevention.
No matter what results you want to achieve or how experienced you are, workout splits are the key to organizing your exercise schedule to ensure you hit your goals. But here's the ultimate secret: The most effective split is the one that best suits you and your lifestyle.
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