When it comes to designing a workout routine, one of the most frequently asked questions is, “What is the most optimal training split?” The answer, as with many aspects of fitness, is not straightforward. It depends on several individual factors, such as your fitness level, goals, and weekly schedule. In this blog, we’ll explore how to determine the best training split for you and share an example that might help you set up your own.

Understanding Training Splits

A training split refers to how you divide your workouts throughout the week. Common splits include full-body workouts, upper/lower splits, push/pull/legs, and muscle group-specific days. Each has its benefits, but the best one for you depends on your personal circumstances and fitness goals.

Factors to Consider

Loads of things to consider but it can be simplified to these few points:

1. Your Goals: Are you aiming to build muscle, increase strength, improve athletic performance, or something else? Your goals will influence the optimal split.
2. Amount of Days You Want to Commit: How many days per week can you realistically commit to training? This will help determine the feasibility of more complex splits.
3. Other Activities/Sports/Commitments: Consider where these fall in your week. For instance, if you play sports or have other regular commitments, you’ll need to plan your workout schedule around these.

My Personal Training Split

To give you an idea, here’s an example of my training split. Remember, this is tailored to my specific needs and lifestyle:

• Commitment: I train five days a week.
• Focus Areas: I want to emphasise my shoulders and arms since I feel they need extra attention.
• Additional Activities: I play football on Wednesdays, Thursdays, and Sundays, so I need to factor in rest and recovery around these sessions.

I’ve always kept training splits over the week, Monday to Sunday. This makes planning easier. However, don’t feel like you have to stay within those weekly parameters.

Sample Training Split

• Monday: Chest, Shoulders, and Triceps
• Tuesday: Legs
• Wednesday: Back and Biceps (5-a-side Football)
• Thursday: Rest (Club Training)
• Friday: Delts and Arms (MMA/Boxing)
• Saturday: Chest and Back
• Sunday: Rest (11-a-side Match)

Tips for Creating Your Own Training Split

1. Assess Your Priorities: Identify which muscle groups or fitness components you want to prioritize.
2. Plan Around Your Schedule: Ensure your training days and rest days fit well with your overall lifestyle and other commitments.
3. Balance Work and Recovery: Allow adequate rest for each muscle group to prevent overtraining and promote recovery.

Conclusion

There is no one-size-fits-all answer to the best training split. It depends on your individual goals, fitness level, and schedule. By considering these factors and experimenting with different approaches, you can find a training split that works best for you.

If you’re looking for personalised guidance on setting up your training routine, book a session with us today. Also, check out our Instagram post for more insights.

For further reading on effective workout strategies and fitness tips, check out these resources:

• How important is choosing the right foods?
• Why do my joints crack and click?