Fitness Tip

Fitness Tip


Ramiro Vasquez, Certified Personal Trainer

Keeping track of progression is the key to maximizing results in and out of the gym. Training splits allow an individual to not overwork themselves on a specific training day, but also allow for proper rest and recuperation between training days, depending on your personal program.

The following are three training splits you can follow to help maximize your own progress. If you have any questions, please see me on the Fitness Floor on Mondays 10am–2pm, Wednesdays & Thursdays 1:30–8pm, and Saturdays & Sundays 8am–1pm.

Upper-Lower Training Split: Upper-lower training splits are slow progressions for individuals who are used to total-body training splits, as it allows more rest and training volume. Upper body and lower body days alternate into four workouts in a 7-day training split:

Monday: Upper
Tuesday: Lower
Wednesday: Off
Thursday: Upper
Friday: Lower
Saturday/Sunday: Off

Upper-lower splits allow more training frequency for faster learning, while still using significant loads. They offer a moderate training frequency and moderate-high volume for hypertrophy (toning).

Body Part Split: Body part splits are typically used for body builders training each body part into five or six training sessions. Body part splits use greater exercise variation to target individual muscles. It’s great for “shocking” muscles into growth due to high volume, especially for individuals that typically train in full body routines.

Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms & Core
Saturday/Sunday: Off

It is harder training with medium-heavy compound lifts without some hindered recovery from previous workouts. Proper rest, nutrition, and recovery are key when doing training splits.

Push/Pull Training Split: Push/pull splits break routines up by movement pattern. Movements on the posterior side of the body are responsible for pulling actions while the anterior side of the body is responsible for pushing actions. Legs can be paired on pull days.

Day 1: Pull—Legs/hamstrings, back, biceps, lower back
Day 2: Push—Chest, shoulders, triceps, legs/quads, abs

Push/pull routines are best for intermediate/advanced individuals. They are an economical way to train and allow for flexible planning. Moderate frequency of movement is better for skill development than body part splits performed once per week.