How often should I work out?

This depends on your goals and fitness level. For general health, 3-5 days per week with a mix of cardio, strength, and flexibility training is ideal. Beginners may want to start with 2-3 days and build up gradually.

How long should my workout be?

Workouts can range from 20 minutes to an hour, depending on the intensity and type. Beginners can benefit from shorter, consistent workouts, while seasoned athletes may do longer sessions. Aim for quality over quantity.

How do I get started with weightlifting?

Start with basic compound movements (e.g., squats, deadlifts, bench press) and light weights to practice form. Gradually increase weight and intensity as you gain confidence and strength. Consulting a trainer is helpful for beginners.

What’s the best way to lose fat?

A combination of calorie deficit, regular cardio, strength training, and a balanced diet rich in protein can help with fat loss. Consistency is key; avoid extreme diets or overtraining.

How can I gain muscle?

Muscle gain requires a calorie surplus, progressive weight training, and a protein-rich diet. Aim for 1-2 grams of protein per kilogram of body weight. Focus on compound exercises and gradually increase weights.

How long does it take to see results?

Results vary based on factors like diet, workout consistency, and goals. Beginners might see changes within a few weeks, while muscle gain and fat loss can take several months. Tracking progress and staying consistent is important.

Muscle Building Spilt Workouts

What is split workout training?

You can split your training and focus on different movements or body parts on different days. Each muscle group needs to be worked twice per week for muscle growth. Examples include the upper/lower and the push pull legs split workout.

Benefits of split training

Split training gives your body enough time to recover between workouts. Split training is the best method to better target certain muscles or movement patterns. Split workout helps to avoid from injuries

Split workout A: full-body split

This is the simplest workout split. Full-body split workout is best for beginners to start.

Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises

3-day split

Perform 1 movement per body part with 2–3 sets of 10–15 reps.

Day 1: full body routine
Day 2: rest
Day 3: full body routine
Day 4: rest
Day 5: full body routine
Day 6: rest
Day 7: rest

Full-body workout split

Day 1

Chest :Barbell bench press :3 sets of 12-15 reps
Triceps :Triceps push down :3 sets of 12-15 reps
Shoulder :Shoulder press :3 sets of 12-15 reps
Back :Lat pulldown :3 sets of 12-15 reps
Biceps: Biceps curl :3 sets of 12-15 reps
Leg: Leg press :3 sets of 12-15 reps
Calf raise :3 sets of 25-30 reps
Abs: Leg raises: 3 sets of 12-15 reps

Day 2

Rest

Day 3

Chest : Incline dumbbell press : 3 sets of 12-15 reps
Triceps : Skull crusher : 3 sets of 15 reps
Shoulder: Front raise and Lateral raise :3 sets of 12-15 reps
Back: Seated cable row : 3 sets of 12-15 reps
Biceps: Hammer curl :3 sets of 12-15 reps
Leg: Leg curl :3 sets of 12-15 reps
Leg: standing calf raises: 3 sets of 12-15 reps
Abs: Crunches: 3 sets of 12-15 reps

Day 4

Rest

Day 5

Leg :Deadlift :3 sets of 12-15 reps
Leg :Leg extension :3 sets of 12-15 reps
Chest : Cable crossover : 3 sets of 10- 15 reps
Triceps : Cable rope extension : 3 sets of 12-15 reps
Shoulder: Rear delt raise :3 sets of 12-15 reps
Back: T-bar row with handle : 3 sets of 12-15 reps
Abs :Reverse crunch :3 sets of 12-15 reps

Day 6

Rest

Day 7

Rest

Split workout B: push, pull, and legs split

Day 1 and day 4 you train the upper body muscles like shoulders, chest, and triceps using push method. Day 2 and day 5 you train the upper body muscles like back, biceps, and forearms using pull method. Day 3 prioritizes your legs, including quads, glutes, hamstrings, and calves.

Best split workout prefer intermediates and advanced gym guys.

Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises

6-day split

2–3 Exercises perform per body part muscles involved for 3–4 sets of 6–12 reps.

Day 1: push — chest, shoulders, triceps
Day 2: pull — back, biceps, forearms
Day 3: legs — quads, glutes, hamstrings, calves
Day 4: push — chest, shoulders, triceps
Day 5: pull — back, biceps, forearms
Day 6: legs — quads, glutes, hamstrings, calves
Day 7: rest

Push, Pull ,Leg workout split

Day 1

Push workout A

Chest: Flat barbell bench press:3 sets of 8-10 reps
Chest: Dumbbell fly: 3 sets of 8-10 reps
Chest: Incline dumbbell press: 3 sets of 8-10 reps
Shoulder: Barbell overhead press: 3 sets of 8-10 reps
Shoulder: Dumbbell shoulder press/Arnold press : 3 sets of 8-10 reps
Triceps: Overhead Triceps Extension: 3 sets of 8-10 reps
Triceps: Triceps pushdown: 3 sets of 8-10 reps

Day 2

Pull Workout A

Back: Lat pulldown: 3 sets of 8-10 reps
Back: Barbell bent over row: 3 sets of 8-10 reps
Back: T-bar row with handle: 3 sets of 8-10 reps
Rear deltoids/traps: Face pulls: 3 sets of 8-10 reps
deltoids: Rear delt fly: 3 sets of 8-10 reps
Biceps: Barbell curl: 3 sets of 8-10 reps
Biceps: Concentration curl: 3 sets of 8-10 reps

Day 3

Leg workout A

Leg: Deadlift: 3 sets of 8-10 reps
Leg: Back barbell squat: 3 sets of 10-12 reps
Leg: Leg press: 3 sets of 12-15 reps
Leg: Leg curl: 3 sets of 12-15 reps
Leg: standing calf raises: 3 sets of 8-10 reps
Abs: Leg raises: 3 sets of 12-15 reps

Day 4

Push workout B

Chest: Dumbbell bench press: 3 sets of 8-10 reps
Chest: Chest fly: 3 sets of 8-10 reps
Shoulder: Military press: 3 sets of 8-10 reps
Shoulder: Dumbbell lateral raise: 3 sets of 8-10 reps
Triceps: Skull crusher: 3 sets of 8-10 reps
Triceps: Triceps dips: 3 sets of 8-10 reps

Day 5

Pull workout B

Back: Seated cable row: 3 sets of 10-12 reps
Back: Dumbbell rows: 3 sets of 8-10 reps
Back: Dumbbell pullover: 3 sets of 8-10 reps
Deltoids: Dumbbell front raise: 3 sets of 8-10 reps
Biceps: Hammer curl: 3 sets of 12-15 reps
Biceps: Bicep curl: 3 sets of 8-15 reps
Biceps: Cable curls: 3 sets of 8-10 reps

Day 6

Leg workout B

Leg: Leg extension: 3 sets of 12-15 reps
Leg: Sumo squat: 3 sets of 12-15 reps
Leg: Hip thrust: 3 sets of 8-10 reps
Leg: Goblet squat: 3 sets of 8-10 reps
Leg: Calf press: 3 sets of 12-15 reps
Abs: Crunches: 3 sets of 12-15 reps

Day 7

Rest

Split workout C: Upper/Lower split

Upper/lower split work on your upper body on one day and followed by your lower body train on the next day. Then repeat the process. This split allows you to add more exercises per body part compared with the full-body split

Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises

5-day split

Perform 2 movements per body part muscles involved for 3 sets of 6-12 reps.

Day 1: upper body routine
Day 2: lower body routine
Day 3: rest
Day 4: lower body routine
Day 5: upper body routine
Day 6: rest
Day 7: rest

Upper/Lower split workouts

Day 1: Upper body

Bench press :3 sets of 6-12 reps
Incline dumbbell press :3 sets of 6-12 reps
Overhead triceps extension :3 sets of 6-12 reps
Triceps kickbacks :3 sets of 6-12 reps
Dumbbell shoulder press :3 sets of 6-12 reps
Lateral raises :3 sets of 6-12 reps
Barbell bent over row :3 sets of 6-12 reps
Lat pull down :3 sets of 6-12 reps
Biceps curl :3 sets of 6-12 reps
Hammer curl :3 sets of 6-12 reps

Day 2:Lower body

Back squat :3 sets of 6-12 reps
Leg extension :3 sets of 6-12 reps
Leg curl :3 sets of 6-12 reps
Hip thrust :3 sets of 6-12 reps
Goblet squat :3 sets of 6-12 reps
Calf raises :3 sets of 6-12 reps

Day 3: Rest

Day 4: Upper body

Flat dumbbell press :3 sets of 6-12 reps
Dumbbell fly :3 sets of 6-12 reps
Skull crusher :3 sets of 6-12 reps
Triceps pushdown :3 sets of 6-12 reps
Overhead press :3 sets of 6-12 reps
Rear delt fly :3 sets of 6-12 reps
T-bar row :3 sets of 6-12 reps
Dumbbell rows :3 sets of 6-12 reps
Cable curls :3 sets of 6-12 reps
Concentration curl :3 sets of 6-12 reps

Day 5:Lower body

Deadlift :3 sets of 6-12 reps
Sumo squat :3 sets of 6-12 reps
Walking lunges :3 sets of 6-12 reps
Bulgarian split squat :3 sets of 6-12 reps
Glute bridge :3 sets of 6-12 reps
Standing calf raises :3 sets of 6-12 reps

Day 6:Rest

Day 7: rest

Split workout D: Individual body parts split

This workout split focus one body parts per day. This split focus on bodybuilding or hypertrophy.

Rest intervals : 60-120 seconds for compound exercises and 30-90 seconds for isolation exercises

6-day split

5-7 Exercises perform per body part muscles involved for 3–4 sets of 6–12 reps.

Day 1: chest
Day 2: arms-triceps
Day 3: back
Day 4: shoulders
Day 5: Leg
Day 6: arms-biceps
Day 7: rest

Tips for split workout training

Recovery is crucial. It’s important to allow enough time between sessions. A minimum of 7-9 hours of sleep is required for proper recovery. Consider switching to a program that allows more rest between sessions targeting the same muscle groups.