It can be difficult to pinpoint exactly how to plan your regimen. When is a rest day best? Should you be doing legs more than twice a week? If you are a beginner at the gym, you may not get the most out of your exercises simply because you may not know the best workout breakdown for yourself. Below we present our recommended workout splits for beginners, advanced and advanced users.

Best workout split for beginners

Monday: full body

Closed on Tuesdays

Wednesday: full body

Thursday: day off

Friday: full body

Saturday: day off

Closed Sundays

If you’re just starting a new workout routine or haven’t been to the gym for some time, getting into things is not a bad idea. This puts less strain on your body and prevents you from overworking yourself immediately. Overwork is something that can discourage a lot of newcomers, so it’s okay to take it a little slow. Make the most of your days off by figuring out any diet changes you might want to make to meet your fitness goals.

Best training split for advanced users

Monday: upper body

Tuesday: lower body

Closed on Wednesdays

Thursday: upper body

Friday: lower body

Saturday: day off

Closed Sundays

Once you get used to a more regular program, it’s a good idea to set specific days for your upper and lower body exercises. Focus on your core, back, chest, and arms twice a week. And shift that focus to your legs and buttocks twice a week. This creates more variety and prevents it from getting boring or boring.

Best workouts split for advanced gym members

Monday: upper body

Tuesday: lower body

Closed on Wednesdays

Thursday: Push

Friday: Pull

Saturday: legs

Closed Sundays

If you’re an advanced fitness enthusiast, you probably already know which split to do. Just in case we give a brief explanation. At this point in your fitness journey, you probably know better than anyone how to take care of yourself. Begin your normal upper and lower body workouts at the beginning of the week, followed by a day of rest. Then dedicate Thursday and Friday to the “push” and “pull” workouts. All of this means that on Thursday you will be doing exercises that require pressure movements such as the bench press. Instead, just do exercises where you pull on Friday. This includes things like back presses or dumbbell rows. Then on Saturday devote everything you have to your legs – not your general lower body, but your calves and thighs in particular. Then enjoy a much-needed day off on Sunday.

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