Subj: The best workout split for every schedule.
Hey, Life happens. Sometime you have to dial back time spent in the gym for one reason or another. If that’s the case you’ll need to make the most of your time that you do have to hit the weights.
The following splits are designed to give you a total body workout within a week.
Keep in mind the optimum amount of days to workout depends on the individual but the sweet spot seems to be 3-4 days for most people.
Even if you only have 1 or 2 days to get in the gym, these splits will give you an idea how to approach such a scenario. These splits ensure total body development and each workout split is designed to hit each major muscle group at least once a week.
The following are the Best Workout Splits for hitting each muscle group at least once a week.
1 Day per Week Workout Split
- Squat – 2 Sets
- Deadlift -2 Sets
- Bench Press – 2 Sets
- Bent over Rows – 2 Sets
- Military Press – 2 sets
- Pull Ups – 2 sets AMAP
- Dips – 2 Sets AMAP
Do the last set of each workout to Failure.
2 Day per Week Workout Split
The Push/Pull workout Split
Workout #1, Push Exercises
- Squat – 3 Sets
- Lunge – 3 Sets
- Bench Press – 3 Sets
- Incline Bench Press – 3 Sets
- Close Grip Bench Press – 3 Sets
- Calve Raise – 3 Sets
- Dips – 3 Sets
Workout #2, Pull Exercises
- Deadlift – 3 Sets
- Pull Up – 3 Sets
- Bent Over Row – 3 Sets
- Leg Curl – 3 Sets
- Pull Down – 3 Sets
- Cable Row – 3 Sets
- Reverse Barbell Curl – 3 Sets
Take the last set of each exercise to failure.
3 Day per Workout Split
Workout #1
- Squat – 4 sets
- Lunges – 4 sets
- Calve Raise – 4 sets
- Leg Press – 4 sets
- Abs – 4 sets
Workout #2
- Deadlift – 4 sets
- Pull Ups – 4 sets
- Bent Over Row – 4 sets
- Cable Row – 4 sets
- Pull Down – 4 sets
Workout #3
- Bench Press – 4 sets
- Incline Bench Press – 4 sets
- Dips – 4 sets
- Flyes – 4 sets
- Tricep Extensions – 4 sets
Take the Last set of each exercise to failure
4 Day per Workout Splits
Upper body/Lower Body Split
Workout #1
Upper Body Workout – A
- Bench Press – 4 Sets
- Dips – 4 Sets
- Pull up – 4 Sets
- Tricep Pull Down – 4 Sets
- Hammer Curl – 4 Sets
Workout #2
Lower Body Workout – A
- Deadlift – 5 Sets
- Back Extensions – 5 Sets
- Calve Raise – 5 Sets
- Abs – 5 Sets
Workout #3
Upper Body Workout – B
- Incline Bench Press – 4 Sets
- Bent Over Row – 4 Sets
- Military Press – 4 Sets
- French Press – 4 Sets
- Reverse Curl – 4 Sets
Workout #4
Lower Body Workout – B
- Squat – 5 Sets
- Lunges – 5 Sets
- Calve Raise – 5 Sets
- Leg Press – 5 Sets
I’m going to stop at 4 days here. If you are working out 5+ days a week you know what you’re doing and are customizing your workouts on your own.
What do you think is the best workout split?
Let me know in the comments below!
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