3 ways to divide your gym schedule to suit you best

For beginners, finding a suitable gym schedule can be quite confusing. If you don’t know which type of exercise to choose, this article will help you make your decision easily. more determined.

Choosing which muscle groups to train each day is an effective way to increase the effectiveness of your workout session. Not only will this give you direction during your workout, but it will also ensure that all your muscles have enough time to recover before their turn next time.

Below, we’ll explore three of the most popular workout routines and why they’re popular with most gym goers.

See more: The most scientific guide to dividing a gym schedule for beginners

3 common ways to divide gym schedules include:

Upper body, lower body, rest

A simple, effective, and great way to split your gym routine to build strength. Staggering upper and lower body days is a must for countless workout routines, and for good reason.

That’s because so many muscles are grouped each day that it allows for greater training intensity while avoiding volume overload. Today, the big three compound lifts (Bench Press, Squat and Deadlift) are easily incorporated into core movements, benefiting both Powerlifters and lifters in general.

• Second: Upper body
• Third: Lower body
• Wednesday: Rest
• Thursday: Upper body
• Friday: Lower body
• Saturday – Sunday: Rest

This simple gym split is a great step to kick-start your fitness journey or reinvigorate it with something new. You can’t go wrong with the top, bottom and the rest.

See more: How many sets should each muscle group practice and for how long?

One muscle group per day

This type of scheduling was once considered unscientific, but that doesn’t mean it’s ineffective in our current peer-review-obsessed fitness era. A type of split training schedule that targets one muscle group each day, working to the point of exhaustion.

• Second: Chest
• Third: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms
• Rest on the weekend

The main advantage of this gym split is the intensity you can achieve each day. Since you’ll only be training each muscle group once a week, you can increase the volume and work to exhaustion until the last rep.

The division by muscle group is also very good because of its simplicity. You don’t need to worry if anything, or if your leg day leaves you too sore to do your legs again at the end of the week.

Just increase the intensity and lift the weights. The only thing to be careful of is not to schedule arm days too close to chest or back days. Compound exercises, such as the Bench Press and Pull Up, work smaller muscle groups, such as the arms, in addition to their major muscle groups.

Your splits need to be designed to help you lift and recover optimally, so don’t let the intensity of your workout accidentally slow down your workout.

See more: Is it appropriate for you to train one muscle group every day?

Push, Pull, Leg

Push, Pull, Leg is a way to divide the training schedule that combines the advantages of both ways above. Push days involve the chest, shoulders and triceps. Pulling days involve the back, biceps and forearms. Leg day involves legs, glutes and core. A training schedule will usually look like this:

• Second: Push
• Third: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Scissors
• Saturday: Legs
• Sunday: Rest

It can also be done starting with the legs if you find yourself too tired for a second leg workout or on the weekend. The main strength of this split is in the way it optimizes muscle recovery between days.

Training your triceps and shoulders on the same day as your chest will accommodate all three muscles in one session. You won’t have to worry about your compound exercises silently fatiguing other muscle groups or your volume carrying over to other days. You just need to focus on the movements and the muscles will do their job.

See more: Gym schedule for beginners in 1 month

In short

Any of these gym splits are an effective way to enhance your current workout routine. Having a specific workout routine will help you maintain consistency, provide guidance for your lifts, and allow your body to recover systematically.

These are just three of the most popular ways to structure your weekly training days, there are many more that you can see here. Do your research and experiment with what feels best to you. Over time, you’ll learn which split is best for your body and goals. Just keep up a regular exercise routine and you will reap the benefits.