Push Pull Legs

One of the most popular workout splits among fitness enthusiasts is the Push Pull Legs (PPL) split. As the name suggests, the split involves dividing your workouts into three main categories: push exercises that work your chest, shoulders, and triceps; pull exercises that target your back and biceps; and leg exercises that focus on your lower body.

The PPL split is a great option for both beginners and experienced lifters because it allows you to target each muscle group with more frequency while also providing ample time for rest and recovery. Additionally, since you’re working multiple muscle groups in each workout, you can save time by hitting all your major muscle groups in just three workouts per week.

One of the biggest advantages of the PPL split is its flexibility. You can adjust the volume and intensity of your workouts to fit your fitness level and goals. For instance, if you’re a beginner, you can start with lighter weights and fewer sets, while more advanced lifters can increase the intensity and volume of their workouts to keep challenging themselves.

Bro Split

The bro split, also known as the bodybuilder split, is a classic workout routine that involves training one muscle group per day, typically with a focus on hypertrophy (muscle growth). The bro split typically consists of five workouts per week, with each workout targeting a different muscle group: chest, back, legs, shoulders, and arms.

This workout split is popular among bodybuilders and fitness enthusiasts who prioritize muscle growth and aesthetics. The bro split allows for maximum volume and intensity on each muscle group, as you’re able to target them with more exercises and sets than other workout splits. Additionally, the focus on isolation exercises, such as bicep curls and tricep extensions, can help create a more defined and aesthetic physique.

While the bro split can be effective for building muscle mass, it may not be the best option for everyone. For one, it may not provide enough frequency and volume for smaller muscle groups, such as the abs and calves, which may require more frequent training to see significant growth. Additionally, the five-day-per-week schedule may not be feasible for those with limited time or other commitments.

Despite these potential drawbacks, the bro split remains a popular and effective workout routine for those looking to build muscle mass and achieve an aesthetic physique. It’s important to note, however, that the effectiveness of any workout routine ultimately depends on your individual fitness level, goals, and consistency with training and nutrition.

Upper Lower Split

The upper/lower split is a popular workout routine that involves training the upper body and lower body on separate days. This split is popular among both beginners and experienced lifters, as it allows for targeted training of specific muscle groups while also providing enough frequency and volume to see significant gains.

The upper/lower split typically involves four workouts per week, with two dedicated to upper body training and two dedicated to lower body training. Upper body workouts may include exercises such as bench press, shoulder press, rows, and chin-ups, while lower body workouts may include squats, deadlifts, lunges, and calf raises.

One of the key advantages of the upper/lower split is its balance and versatility. By training the upper and lower body on separate days, you can ensure that each muscle group gets adequate attention and recovery time. Additionally, the split allows for customization and variety in your training routine, as you can adjust the number of sets and reps for each exercise, as well as the exercises themselves, to suit your individual goals and preferences.

5-day Workout Split

The 5 day workout split is a popular and effective way to structure your workouts throughout the week. This split typically involves targeting specific muscle groups on different days, allowing for optimal recovery time and muscle growth. A typical 5 day split may include a day dedicated to chest and triceps, back and biceps, legs, shoulders, and a day for full body or cardio. This split allows for a balanced approach to strength and muscle development, as well as incorporating cardiovascular exercise for overall health and fitness. However, it’s important to remember that individual goals, fitness level, and preferences should also be taken into account when choosing a workout split. As with any workout routine, consistency and proper form are key to achieving results.