Types of Workout Splits:

What is a workout split?

     Workout split is a kind of categorizing the workout routine concerning the training of specific muscle groups.  Certain workout splits are accepted and followed globally.  But, in some cases, people would customize their own workout split concerning their needs and comfort.  But, according to research and science, a particular muscle group must be trained at least twice a week to attain maximum muscle growth.  Workout split varies from one person to another because it is influenced by a lot of factors such as genetics, time to spend, diet, and so on.

Why should a person follow a workout split?

     A proper plan is required to achieve a good physique.  If a person does exercises without having a workout routine or if he does not know what to do in a particular workout session, the whole training session goes to waste.  So, to make a productive and beneficial training session, a workout split must be followed.

Types of workout splits:

     Generally, four main workout splits are followed globally.  They are the Bro Split, Push-Pull - Leg(PPL) Split, Upper/Lower body Split, and Full body Workout Split.  Now, let us have a detailed view.

• Bro Split:

     Bro split is a kind of workout split in which only one specific muscle group is trained per day in a week.  This would result in training each muscle group only once a week.  Normally, five to six training days and one or two rest days would be employed in a week.  And so, this workout split is recommended for advanced lifters.  Each training session would be so intense concentrating only on one muscle group.

• Push-Pull - Leg (PPL) Split:

     PPL refers to Push-Pull and Leg muscles respectively.  This split is training either push or pulls or leg muscles in one day in a week.  This split would result in training each muscle group twice a week which maximizes muscle growth.  PPL split usually requires six training sessions in a week.  This split is recommended for all lifters irrespective of their levels.

What are the Push-Pull - Leg muscles?

     Push muscles comprise our chest, shoulders, and triceps muscles.  So, on a push day, a person can train in a combination of four to five exercises for the chest, three to four exercises for the shoulders, and two to three exercises for the triceps muscle.

     Pull muscles include our back and biceps.  So, on a push day, a person can train in a combination of four to five exercises for the back and three to four exercises for the biceps.

     Finally, leg muscles include our quads, hamstrings, glutes, and calves.  On a leg day, all these muscles must be activated with five to six exercises.  Never skip calves in leg sessions.

• Upper/Lower Body Split:

     In this workout split, either the whole upper body or the lower body is trained in a session.  Normally, four training days and three rest days are employed in a week.  This workout split is recommended for intermediate lifters.  Each muscle group would be trained twice a week by following this split.

• Full body workout Split:

     This split is generally advised for beginners and for people who don't have much time to spend in the gym.  In this split, all the muscle groups are trained in one training session.  People can spend three training days and three rest days alternatively.  This allows the muscles to get trained three times a week.  Mostly compound exercises are employed in the training session.