Choosing a Gym Split

Always go to the gym with a plan. Having a plan is more than half the battle, the rest is just mindless effort. All over the internet you can find various gym splits: Individual body parts, Push-Pull, Upper-Lower, Heavy/Light Days, etc.

Below are some examples of various workout splits without going into too much detail. Choosing one of these is all personal. If you have the time to go the gym 5 days each week then maybe try a split that focuses on individual body parts each day. But if you only want to go every other day then maybe choose a split that is push-pull, for example. The goal should be to hit each body part at least once in the week.

The individual Body Part Split:

This is good for people who can work out every day. This allows for a lot of focus on each body part. It’s good for people who like the big compound movements but who also like supporting their body parts with accessory moves. The rest days can be moved around depending on your schedule. I recommend this one to start as it allows for time to learn various exercises to build a good foundation.

You are never locked down to one gym split. When you choose a split give it at least one week before trying a different split.

Individual Body Part Split

The Compound Body Part Split:

This is good for people who like compound movements (the pressing movements, rows, squats, etc) without the accessory moves (Cable fly, lateral raises, etc.). These are easy workouts to get done quickly while covering a lot of ground. The rest days can be done as seen or even every other day depending on your schedule.

Compound Body Part Splits