There are a lot of resources out there to find workout programs and routines that you can follow, and can be chosen based on your personal goals. From full body workouts, a balance between cardio and strength training, to full push-pull-legs routines that maximize and prioritize strength and muscle growth, there are so many options to choose from.

So where should you start off when you’re new to the gym?

First, let’s figure out how many days you’ll be able to commit to the gym every week, that is both realistic and easy to stay consistent with. Whether it be 2 days or 6 days, or somewhere in between, there are different ways in which you can format your workout program to better fit your needs and goals.

Days Per Week – Workout Program

2-3 days

If you’re a person that falls under this category, it may be best to split your workout to upper and lower body, and then add in a cardio or full body session.

4-5 days

If you fall under this category, it is probably best to do a classic PPL (push, pull, legs) routine or chest & triceps, back & biceps, and legs routine. This way you can dedicate specific days to each muscle group, while allowing enough days in between each muscle group to rest and recover properly.

Split Training vs. Full Body Workouts

Split Training

Split training is a great way to surpass that plateau, since it allows you to do more exercises that target that same muscle group, and to use heavier weights over time through progressive overload. Split workouts means that you have a designated day for each major muscle group, which also allows you to work out more days a week while allowing each muscle group to rest enough in between.

Different Types of Workout Program Splits

A workout split can be done in many different ways. Some common ones include:

• Upper Body and Lower Body – can be alternated 2-4 days a week
• Push and Pull – alternating between push movements one day, and pull movements the next day
• Push, Pull, and Legs (PPL) – probably the most common one, where you divide your upper body muscle groups into a push and pull day, and then separate your leg exercise to the third day 
• This is usually structured as Chest & Triceps, Back & Biceps, and then a Leg day 
• Focusing on a muscle group per day (5 days a week) – this can be structured as Chest, back, Shoulders, Arms, and Legs for example

Integrating Cardio

You can also integrate cardio into your workout routine, whether that be as a cooldown or warmup at the start or end of your strength training session, on an entirely different day, or at a different time of the day as your weightlifting workout. Click here to read our article about the benefits of cardio before or after weight training, and how it can be catered towards your fitness goals.

This is all up to your schedule, and whatever you find works best for you and your goals. 

To learn more, visit Train Fitness.