You have heard the word “split” a million times if you have ever joined a gym training program. A split workout plan simply means you split your workouts by muscle group or movement. In which, you are not training every muscle group in each workout session. In this guide, we will go over what a split gym workout is, how to determine the best split workout routine for your level of experience, and then take a detailed look at one of the most popular six day workout splits for muscle building. Dive into the best workout split for muscle building, and go over a full six-day workout split you can follow.
What Is a Split Workout Routine?
A split workout is a workout approach in which you train different muscle groups or different movement patterns in different training sessions each week, instead of training the entire body in each workout. This enables more specific attention to each muscle group within each session and can help many lifters build muscles after the beginners' phase.
Common types of split gym workout structures include:
- Split training: Training one part of your body one day, and the other part the next day
- Split by the push/pull/legs approach: dividing sessions between pushing (chest, shoulders and triceps) pulling (back, biceps) and legs work
- Focusing on one muscle group for each day, like chest, back, legs, shoulders and arms on separate days:
- Full body split: This is not really a "split" but it is a good option for beginners as the primary alternative.
Why Choose a Split Workout Routine Over Full-Body Training?
For true beginners, it is sometimes suggested that they do full body training three times per week to begin with so they can practice the basics more often. But as you get more advanced and your training volume increases, a split workout becomes more and more useful and will help you to be able to devote more concentrated sets and exercises to each muscle while not having to train for more than an unreasonable length of time in a single session.
A well-structured split gym workout also gives you better management of recovery as each muscle group receives enough rest between the main workout sessions, and the other muscle groups will get a workout every other day.
Finding the Best Split Workout Routine for Your Level
The ideal split workout depends on your training experience, the number of days per week you have to work out, and your particular goals.
For Beginners (0–6 Months of Training)
A 100% full body training three times per week or an upper/lower split four times a week is more effective, as beginners typically do not need a great deal of volume to make progress.
For Intermediate Lifters (6 Months–2 Years)
At this point, a push/pull/legs split, repeated on two sets over 5-6 days or an upper/lower split may be the most effective split training for many.
For Advanced Lifters (2+ Years)
A 6 day split, which may include a focus on lagging muscle groups, is generally ideal for more advanced lifters who are looking to add volume and focus to their training for continued progress.
6 Day Workout Split Explained
One of the most popular workout splits among serious lifters is the 6 day split, which lets you dedicate an entire day of workouts to each particular muscle group. For example:
- Day 1: Chest
- Day 2: Back
- Day 3: Legs
- Day 4: Shoulders
- Day 5: Arms (biceps and triceps)
- Day 6: Core and conditioning
- Day 7: Rest
This 6 day workout split allows each muscle group to be trained once a week and has sufficient rest time built into the plan between training sessions of that muscle group.
Building a Six Day Workout Schedule Step by Step
If you're determined to get in a full six day of workouts, here's how to make it work:
Step 1: Choose Your Split Type
Choose to train a muscle group once a day (Bro Split) or if you prefer, train the upper body on a push day and lower body on a pull day two times a week (Push/Pull/legs twice a week).
Step 2: Prioritize Compound Movements
Use compound movements such as squats, deadlifts, bench press or overhead press as they need more energy and concentration at the beginning of the session.
Step 3: Add Isolation Work
Follow compound movements with isolation exercises to specific muscles within the day's focus area to ensure full development.
Step 4: Schedule Adequate Rest
Despite being on an intensive six day a week exercise regime, it is important to include one rest day (usually Sunday) for overall recovery and sustainability.
Step 5: Track and Adjust
Just maintain a simple workout log, and make changes to your 6 day workout plan as necessary, based on how you feel as you recover and improve for the past few weeks.
Beginner Mistakes When Choosing a Split Workout Routine
Choosing a split too advanced for your experience level:
If you are not capable of that many workouts in a week, a severe workout splitting schedule may result in poor recovery and burnout.
Neglecting certain muscle groups:
A split workout routine can sometimes be incomplete or over-emphasize certain muscle groups such as the calves or the rear delts, so it's good to regularly check your split.
Ignoring recovery signs:
If you experience low energy levels or poor performance regularly, it's likely your split gym routine is too much too soon.
Conclusion
Deciding the best split workout is not a decision that should be made based on what program is trending or simply because it's the one you've come across.The proper split workout will depend on your experience level, weekly workout schedule, and personal objectives. From the simple gym split workout for beginners, to the best gym split workout routine for your level, to the 6 day workout split routine for some, to the progressive overload and recovery principles, the core ideas are the same regardless of what type of workout split you're looking for.
Also Read :- The Ultimate Beginner's Guide to a Weekly Workout Plan
FAQs
What is a split workout routine, and who should use one?
A split training routine involves splitting the workout by muscle group throughout the week and is best suited for intermediate to advanced lifters and not for complete beginners.
What does a basic split gym workout look like for beginners?
For beginners, a split gym workout could be an upper lower split split four days per week, which can be increased to more sophisticated splits as time goes on.
How do I know if I've found the best split workout routine for me?
The ideal split is one that is suitable for your body, your work schedule and that you can implement progressive overload over several months.
Is a 6 day workout split too much for most people?
A 6 day workout split is suitable mostly for intermediate to advanced lifters as beginners may not require this amount of training volume per week to gain progress.
What is considered the best workout split for muscle gain overall?
Whatever the muscle split is the following tips should apply to the most optimal workout split for muscle building: train each muscle group a minimum of twice a week, provide enough volume, and apply progressive overload.
