A Guide to Planning Your Workouts

Planning your workouts can be an exciting yet daunting task, especially if you're new to the gym. A well-structured workout plan is key to achieving your fitness goals, whether it's losing fat, building muscle, or improving overall fitness. Before diving into specific workout splits, consider the following factors to ensure your plan is tailored to your needs and lifestyle:

Factors to Consider

1. Fitness Goals: Clearly define what you aim to achieve – fat loss, muscle gain, improved strength, or overall fitness. Your goals will dictate the type of workouts and their intensity.

2. Experience Level: Beginners, intermediates, and advanced lifters require different approaches. Beginners should focus on foundational movements and full-body workouts, while more experienced individuals can benefit from targeted muscle group splits.

3. Time Availability: Consider how many days per week you can realistically commit to working out. Your schedule will influence which workout split is most suitable.

4. Recovery and Rest: Adequate recovery is essential to prevent injury and ensure progress. Be mindful of how your body responds to exercise and allow for rest days.

5. Personal Preferences: Enjoyment and adherence are crucial for long-term success. Choose a workout split that you find enjoyable and motivating.

With these considerations in mind, let's dive into some of the most effective workout splits: full-body, upper-lower, push-pull-legs, bodybuilding, and five-day workout splits. Each has its unique advantages and can be tailored to fit your personal goals and schedule.

Full-Body Workout Split

What Is It?

A full-body workout split involves training all major muscle groups in a single session. Typically performed 2-3 times per week, this split is ideal for beginners or those with limited time.

Benefits

• Efficiency: Maximises workout time by targeting multiple muscles.

• Recovery: Ample recovery time between sessions.

• Simplicity: Easy to follow and implement.

Example Routine

1. Squats: 3 sets of 8-12 reps

2. Bench Press: 3 sets of 8-12 reps

3. Bent-over Rows: 3 sets of 8-12 reps

4. Overhead Press: 3 sets of 8-12 reps

5. Deadlifts: 3 sets of 6-8 reps

6. Plank: 3 sets of 1 minute

Upper-Lower Workout Split

What Is It?

The upper-lower workout split divides your workouts into upper body and lower body days. This typically involves training four days a week: two days focused on upper body and two on lower body.

Benefits

• Balance: Ensures balanced development of upper and lower body.

• Frequency: Allows for increased frequency of muscle group targeting.

• Recovery: Adequate recovery time within a week.

Example Routine

Upper Body Day:

1. Pull-Ups: 3 sets of 6-10 reps

2. Dumbbell Bench Press: 3 sets of 8-12 reps

3. Barbell Rows: 3 sets of 8-12 reps

4. Shoulder Press: 3 sets of 8-12 reps

5. Bicep Curls: 3 sets of 12-15 reps

6. Tricep Dips: 3 sets of 12-15 reps

Lower Body Day:

1. Deadlifts: 3 sets of 6-8 reps

2. Lunges: 3 sets of 10-12 reps per leg

3. Leg Press: 3 sets of 10-15 reps

4. Hamstring Curls: 3 sets of 12-15 reps

5. Calf Raises: 3 sets of 15-20 reps

6. Leg Raises: 3 sets of 12-15 reps

Push-Pull-Legs Workout Split

What Is It?

The push-pull-legs (PPL) split is a highly popular and effective workout plan that separates workouts into push (chest, shoulders, triceps), pull (back, biceps), and legs (quads, hamstrings, calves).

Benefits

• Specialisation: Focuses on specific muscle groups each session.

• Flexibility: Can be done 3, 4, or 6 days a week depending on your schedule.

• Recovery: Muscle groups get adequate rest between workouts.

Example Routine

Push Day:

1. Bench Press: 3 sets of 8-12 reps

2. Overhead Press: 3 sets of 8-12 reps

3. Incline Dumbbell Press: 3 sets of 8-12 reps

4. Lateral Raises: 3 sets of 15 reps

5. Tricep Pushdowns: 3 sets of 12-15 reps

Pull Day:

1. Pull-Ups: 3 sets of 6-10 reps

2. Barbell Rows: 3 sets of 8-12 reps

3. Face Pulls: 3 sets of 15 reps

4. Bicep Curls: 3 sets of 12-15 reps

5. Hammer Curls: 3 sets of 12-15 reps

Leg Day:

1. Squats: 3 sets of 8-12 reps

2. Leg Press: 3 sets of 10-15 reps

3. Hamstring Curls: 3 sets of 12-15 reps

4. Calf Raises: 3 sets of 15-20 reps

5. Walking Lunges: 3 sets of 12 reps per leg

Bodybuilding Workout Split

What Is It?

A bodybuilding workout split focuses on one or two muscle groups per session, usually spread over 5-6 days. This method is designed for those aiming to build muscle mass and achieve a well-defined physique.

Benefits

• Intensity: High volume and intensity for each muscle group.

• Isolation: Allows for focused and varied exercises.

• Development: Promotes hypertrophy and muscle growth.

Example Routine

Monday – Chest:

1. Bench Press: 4 sets of 8-12 reps

2. Incline Dumbbell Press: 4 sets of 8-12 reps

3. Chest Flyes: 3 sets of 12-15 reps

4. Push-Ups: 3 sets to failure

Tuesday – Back:

1. Deadlifts: 4 sets of 6-8 reps

2. Pull-Ups: 4 sets of 6-10 reps

3. Bent-over Rows: 4 sets of 8-12 reps

4. T-Bar Rows: 3 sets of 10-12 reps

Wednesday – Shoulders:

1. Overhead Press: 4 sets of 8-12 reps

2. Lateral Raises: 4 sets of 15 reps

3. Front Raises: 3 sets of 12-15 reps

4. Shrugs: 4 sets of 12-15 reps

Thursday – Arms:

1. Barbell Curls: 4 sets of 12-15 reps

2. Tricep Dips: 4 sets of 12-15 reps

3. Hammer Curls: 4 sets of 12-15 reps

4. Skull Crushers: 4 sets of 12-15 reps

Friday – Legs:

1. Squats: 4 sets of 8-12 reps

2. Leg Press: 4 sets of 10-15 reps

3. Hamstring Curls: 4 sets of 12-15 reps

4. Calf Raises: 4 sets of 15-20 reps

Five-Day Workout Split

What Is It?

A five-day workout split is a comprehensive plan that dedicates each day to a different muscle group or combination.

This allows for maximum focus and recovery for each muscle.

Benefits

• Focus: Each muscle group gets a dedicated day.

• Variety: Keeps workouts interesting and diverse.

• Recovery: Adequate rest between sessions for muscle recovery.

Example Routine

Monday – Chest and Triceps:

1. Bench Press: 4 sets of 8-12 reps

2. Incline Dumbbell Press: 4 sets of 8-12 reps

3. Chest Flyes: 3 sets of 12-15 reps

4. Tricep Pushdowns: 3 sets of 12-15 reps

5. Tricep Dips: 3 sets to failure

Tuesday – Back and Biceps:

1. Deadlifts: 4 sets of 6-8 reps

2. Pull-Ups: 4 sets of 6-10 reps

3. Barbell Rows: 4 sets of 8-12 reps

4. Bicep Curls: 3 sets of 12-15 reps

5. Hammer Curls: 3 sets of 12-15 reps

Wednesday – Shoulders:

1. Overhead Press: 4 sets of 8-12 reps

2. Lateral Raises: 4 sets of 15 reps

3. Front Raises: 3 sets of 12-15 reps

4. Shrugs: 4 sets of 12-15 reps

Thursday – Legs:

1. Squats: 4 sets of 8-12 reps

2. Leg Press: 4 sets of 10-15 reps

3. Hamstring Curls: 4 sets of 12-15 reps

4. Calf Raises: 4 sets of 15-20 reps

Friday – Full Body/Functional:

1. Kettlebell Swings: 4 sets of 15 reps

2. Push-Ups: 4 sets of 15-20 reps

3. Pull-Ups: 4 sets of 6-10 reps

4. Planks: 4 sets of 1 minute

5. Box Jumps: 4 sets of 10 reps

Lou's Verdict

Choosing the right workout split depends on your fitness level, goals, and schedule. Beginners may find full-body or upper-lower splits more manageable, while intermediate and advanced lifters might prefer the specialisation offered by PPL, bodybuilding, or five-day splits. Remember, consistency is key, and the best workout plan is one that you can stick to and enjoy.

Actionable Insights

1. Assess Your Goals: Decide whether your primary goal is fat loss, muscle gain, or overall fitness.

2. Consider Your Schedule: Choose a split that fits into your weekly routine without causing burnout.

3. Start Simple: Beginners should start with full-body or upper-lower splits to build a foundation before moving on to more specialized routines.

4. Monitor Progress: Track your workouts and adjust as needed to continue making progress towards your goals.

5. Stay Consistent: Consistency is more important than perfection. Stick to your plan and be patient with your progress.

For more personalised workout plans and continuous support, check out my coaching services here. Together, we can achieve your fitness goals and create a healthier, stronger you.