There are lots of different body types and fitness goals. But there’s one workout split that works well for almost anyone. It’s great because it’s balanced, can be changed to fit different levels, and is time-saving. This plan mixes building strength with being flexible, which is good for both new and experienced athletes.
This article will explain why this workout split is so good. We’ll show you the plan, suggest some exercises, talk about how important squats are, and give you a sample workout to follow.
Balanced Approach: This workout split incorporates all major muscle groups for balanced development, ensuring no part of the body is neglected.
Flexibility: The split can be adjusted for different fitness levels and goals, making it suitable for beginners and advanced athletes.
Efficiency: It optimizes the time spent in the gym with effective, high-impact workouts, perfect for those with busy schedules.
Recovery: The design allows adequate rest between sessions for muscle recovery and growth, which is essential for progress and preventing injury.
The Split
Day 1: Upper Body Push (Chest, Shoulders, Triceps)
Day 2: Lower Body Pull (Hamstrings, Glutes, Lower Back)
Day 3: Rest or Active Recovery
Day 4: Upper Body Pull (Back, Biceps)
Day 5: Lower Body Push (Quads, Calves)
Day 6: Full Body Functional Training or Cardio
Day 7: Rest
Exercise Recommendations
Day 1: Upper Body Push
Bench Press
Sets: 4
Reps: 8-12
Description: This compound exercise primarily targets the chest, shoulders, and triceps. Ensure proper form to avoid shoulder injury.
Overhead Press
Sets: 3
Reps: 10-12
Description: Works the shoulders and triceps. Use a controlled movement and avoid arching your back.
Dumbbell Flyes
Sets: 3
Reps: 12-15
Description: Isolates the chest muscles. Perform with a slight bend in the elbows and avoid going too deep.
Tricep Dips
Sets: 3
Reps: 8-10
Description: Targets the triceps, chest, and shoulders. It can be done on parallel bars or a bench.
Lateral Raises
Sets: 3
Reps: 15
Description: Focuses on the lateral deltoids. Keep the movement slow and controlled.
Day 2: Lower Body Pull
Deadlifts
Sets: 4
Reps: 6-8
Description: This compound movement targets the entire posterior chain, including hamstrings, glutes, and lower back. Maintain a neutral spine to prevent injury.
Romanian Deadlifts
Sets: 3
Reps: 10-12
Description: Focuses on the hamstrings and glutes. Keep the bar close to your body and hinge at the hips.
Hamstring Curls
Sets: 3
Reps: 12-15
Description: Isolates the hamstrings. Perform slowly to maximize muscle engagement.
Glute Bridges
Sets: 3
Reps: 12
Description: Strengthens the glutes and lower back. Squeeze the glutes at the top of the movement.
Hyperextensions
Sets: 3
Reps: 15
Description: Targets the lower back and glutes. Perform with a controlled motion.
Day 4: Upper Body Pull
Pull-Ups
Sets: 4
Reps: 8-12
Description: A compound exercise that targets the back and biceps. Use various grips to target different muscles.
Bent Over Rows
Sets: 3
Reps: 10-12
Description: Works the entire back and biceps. Maintain a neutral spine and pull the bar to your waist.
Face Pulls
Sets: 3
Reps: 15
Description: Targets the rear delts and upper back. Use a rope attachment and pull it towards your face.
Bicep Curls
Sets: 3
Reps: 12
Description: Isolates the biceps. Use a controlled motion to avoid swinging.
Rear Delt Flyes
Sets: 3
Reps: 15
Description: Focuses on the rear delts. Perform with a slight bend in the elbows.
Day 5: Lower Body Push
Squats
Sets: 4
Reps: 6-10
Description: This fundamental exercise targets the quads, glutes, and core. Ensure proper form with knees tracking over toes.
Leg Press
Sets: 3
Reps: 10-12
Description: An alternative to squats that target the quads and glutes. Adjust foot placement to target different muscles.
Lunges
Sets: 3
Reps: 12 reps per leg
Description: Focuses on the quads and glutes. Maintain an upright torso and step back into the starting position.
Calf Raises
Sets: 3
Reps: 15-20
Description: Isolates the calves. Perform with a full range of motion.
Leg Extensions
Sets: 3
Reps: 15
Description: Targets the quads. Use a slow and controlled movement.
Description: High-intensity interval training that boosts cardiovascular fitness and burns fat.
Core Work
Exercises: Planks, Russian twists, leg raises
Description: Strengthens the core and improves overall stability.
SQUATS ARE THE BEST
Comprehensive Muscle Engagement: Squats target multiple muscle groups including quads, glutes, hamstrings, calves, and the core, making them a highly effective exercise for overall strength and muscle development.
Functional Strength: Squats improve overall functional strength and stability, benefiting daily activities like lifting, bending, and climbing stairs.
Hormonal Benefits: Squats stimulate the release of growth hormones and testosterone, promoting muscle growth and fat loss.
Versatility: Squats can be modified (e.g., front squats, goblet squats) to suit different fitness levels and goals, making them accessible to everyone.
Injury Prevention: By strengthening ligaments and tendons, squats help reduce the risk of injury in both athletic and everyday activities.
Workout Split Outline
Day 1: Upper Body Push
Warm-up: 5-10 minutes of dynamic stretches and light cardio
Cool Down: Static stretches focusing on chest, shoulders, and triceps
Day 2: Lower Body Pull
Warm-up: 5-10 minutes of dynamic stretches and light cardio
Main Exercises: Deadlifts, Romanian Deadlifts, Hamstring Curls, Glute Bridges, Hyperextensions
Cool Down: Static stretches focusing on hamstrings, glutes, and lower back
Day 3: Rest or Active Recovery
Activities: Light yoga, walking, or gentle swimming
Focus: Recovery and relaxation
Day 4: Upper Body Pull
Warm-up: 5-10 minutes of dynamic stretches and light cardio
Main Exercises: Pull-ups, Bent Over Rows, Face Pulls, Bicep Curls, Rear Delt Flyes
Cool Down: Static stretches focusing on the back and biceps
Day 5: Lower Body Push
Warm-up: 5-10 minutes of dynamic stretches and light cardio
Main Exercises: Squats, Leg Press, Lunges, Calf Raises, Leg Extensions
Cool Down: Static stretches focusing on quads, calves, and glutes
Day 6: Full Body Functional Training or Cardio
Warm-up: 5-10 minutes of dynamic stretches and light cardio
Main Workout: Circuit Training, HIIT Cardio, Core Work
Cool Down: Static stretches focusing on the entire body
Day 7: Rest
Activities: Complete rest or very light activities
Focus: Full recovery
Conclusion
This workout plan is also favorable as it has different types of exercise that you can switch around depending on your fitness. It exercises all your muscles and they help in the development of these muscles. For example, on a construction site, you get time to rest to avoid getting a severe injury in case of an accident. Squats are a very important part of this plan as chin-ups are super beneficial for the purpose of making you stronger. This workout is especially suitable for beginners, but those who already have some experience of training and followers will also benefit from it.
A.Hoque is a Blogger with six years of experience developing story concepts in various genres, such as Affiliate Marketing and health and wellness. A.Hoque has solid connections in the field, which helps her in crafting concise...