If you're starting your fitness journey, one of the most important decisions you'll make is choosing the right workout routine. Whether your goal is to build muscle, get stronger, or just feel better overall, there’s a training split that will suit your needs. But here’s the deal—don’t overcomplicate it. Find something you can stick with consistently, because that’s where the real progress happens.
In this guide, we’re breaking down four of the most popular training splits for beginners: Push, Pull, Legs (PPL), Upper Body/Lower Body Split, Full Body Workouts, and the Bro Split (chest/triceps, back/biceps, legs, shoulders/abs). I’ll explain each one, why they work, and who they’re best for. Plus, I’ll drop links to more in-depth articles if you want to dive deeper into any of these splits. Ready? Let’s go!
Most Common Workout Splits
When it comes to starting a workout routine, there are various types of programs available to choose from. Each type of routine has its own set of benefits and targets specific muscle groups. Some of the most common workout routines include push-pull-legs, full body, bro split, and upper-lower.
1. Push, Pull, Legs (PPL) Split
The Push, Pull, Legs (PPL) split is one of the most popular workout routines for beginners, and for good reason—it’s simple and effective. You split your workouts into three days:
Push Day: Focus on pushing movements, targeting your chest, shoulders, and triceps.
Pull Day: Focus on pulling movements, working your back and biceps.
Leg Day: As the name suggests, this is all about the legs—quads, hamstrings, glutes, and calves.
Why It Works
The PPL split is all about balanced muscle development. You’re hitting all major muscle groups across three separate days, allowing each group enough time to recover before you hit it again. This routine ensures you’re not overloading any one muscle group, but you’re still training hard enough to make gains.
It’s also flexible. You can train 3, 4, 5, or 6 days a week, depending on your schedule. For example, if you’re training 3 days a week, you’ll do one Push, one Pull, and one Leg workout. If you’re training 6 days a week, you’ll run through the split twice.
Best For: People who want a simple, effective routine that targets all major muscle groups and allows for steady progress.
For a more detailed breakdown of the PPL split, check out this in-depth article.
2. Upper Body/Lower Body Split
The Upper Body/Lower Body split divides your workouts into—you guessed it—upper body and lower body days. You’ll alternate between the two across four workouts per week:
Upper Body Day: Targets chest, back, shoulders, and arms (biceps and triceps).
Lower Body Day: Hits quads, hamstrings, glutes, calves, and lower back.
Why It Works
This split is awesome because it gives you the perfect balance between training intensity and recovery. You’re working your entire upper body on some days and giving those muscles time to rest while you hammer your legs on other days. This setup allows you to train each muscle group twice a week, which is ideal for beginners who are looking to gain strength and size without overtraining.
Another big plus? It’s super flexible. Whether you’re training 3 or 4 days a week, the Upper/Lower split can be adapted to your schedule.
Best For: People who want a balanced approach that trains all major muscle groups while still allowing for plenty of recovery.
Want to dive deeper into how to structure an Upper Body/Lower Body workout? Check out this article.
3. Full Body Workouts
With Full Body Workouts, you’ll hit every major muscle group in a single session. Typically, you’ll train 3 times a week, focusing on compound exercises like squats, deadlifts, bench press, rows, and overhead presses.
Why It Works
Full body workouts are fantastic for beginners because they give you the most bang for your buck. By focusing on compound movements, you’re working multiple muscle groups at once, which is great for building overall strength and muscle while also improving functional fitness.
Since you’re training the entire body each session, you only need to train 3 days a week, which is perfect if you’ve got a busy schedule. The recovery time between sessions also allows you to push hard on each workout without risking burnout.
Another big advantage is that full-body workouts teach you the basics of functional movements and form, which are the foundation for all strength training. You’ll build muscle, but you’ll also learn how to move better overall.
Best For: People who want to train 3 days a week, focusing on efficiency and strength through compound lifts.
4. The Bro Split (Chest/Triceps, Back/Biceps, Legs, Shoulders/Abs)
Ah, the Bro Split—this is the classic bodybuilding split that you’ve probably heard of. Each day focuses on training one or two muscle groups, so your typical week looks like this:
Day 1: Chest and Triceps
Day 2: Back and Biceps
Day 3: Legs
Day 4: Shoulders and Abs
Why It Works
The Bro Split is all about muscle isolation. By dedicating each workout to just one or two muscle groups, you can hit each muscle with a lot of volume, which is great for muscle growth. This split allows you to focus on those individual muscles, giving them the attention they need to grow.
One of the downsides, though, is that you’re only training each muscle group once a week, which might not be as efficient for beginners. However, if you’re someone who enjoys focusing on one muscle group at a time and loves the pump, this split can still be highly effective.
Best For: People who want a more traditional bodybuilding routine and like the idea of focusing on specific muscle groups each day.
Understand Your Body Type
Before jumping into any workout routine, it’s essential to understand your body type. Everyone’s body is built differently, and your training style should take that into account to get the best results. Generally, there are three main body types: ectomorphs, mesomorphs, and endomorphs. Knowing which one you fall into can help you choose the right routine for your goals.
The Three Body Types
Ectomorphs:Ectomorphs are naturally lean and tend to have a harder time gaining muscle mass. They usually have a fast metabolism and find it tough to put on weight. This means you need to hit the weights hard, focus on progressive overload, and be consistent with your nutrition (more calories, my friend!).
Mesomorphs:Mesomorphs are the ones who seem naturally athletic. They have an easy time building muscle and tend to have a medium build. With a little bit of effort, mesomorphs can see rapid results. If this is you, you’ve got a natural advantage, but you still need to train smart and stay focused.
Endomorphs:Endomorphs have a larger build and may carry more body fat. They usually have a slower metabolism, which can make losing weight more challenging. If this is you, don’t worry—your strength potential is huge. It just means you’ll need to pay extra attention to your nutrition and training to get leaner.
Which Workout Routine is Best for Your Body Type?
Ectomorphs
If you’re an ectomorph, your goal is to pack on muscle. You should focus on heavy compound lifts, think squats, deadlifts, and bench presses. I’d recommend starting with a Push, Pull, Legs (PPL) routine or even a full-body workout that prioritizes strength. Make sure you're eating enough calories, or you won’t see the gains you’re after. Don’t shy away from lifting heavy!
Mesomorphs
Mesomorphs have a lot of flexibility when it comes to workouts because your body responds well to most training styles. You can make great progress with either a PPL split, Upper/Lower split, or even the Bro Split. Mix in both strength training and cardio to keep yourself athletic while maintaining your muscle mass.
Endomorphs
Endomorphs need to focus on fat loss alongside building muscle. A Bro Split or a full-body routine with a solid mix of cardio can help you stay on track. Keep those intensity levels high and make sure to incorporate HIIT (High-Intensity Interval Training) or steady-state cardio to accelerate fat loss. Remember, your nutrition is going to play a massive role in your progress.
Find your Fitness Level
Before starting any workout routine, it's important to determine your fitness level to help guide you in choosing the appropriate workout routine. Here are some guidelines to help you determine your fitness level.
Beginner: Little to no experience with weightlifting, limited mobility or flexibility, and/or recovering from an injury or health issue.
Intermediate: Some experience with weightlifting, decent mobility and flexibility, and no major health issues.
Advanced: Extensive experience with weightlifting, excellent mobility and flexibility, and good overall health.
Best Workout Routines for Different Fitness Levels
Beginner
For beginners, it's important to start with a workout routine that is not too overwhelming and allows for proper form and technique. Full-body workouts or push-pull-legs routines can be a good starting point. These routines focus on compound exercises that work multiple muscle groups at once, and can help you build a foundation of strength and endurance.
Intermediate
Once you have built a foundation of strength and endurance, you can move on to more advanced workout routines such as the upper body-lower body split or the bro split. These routines allow you to focus more specifically on certain muscle groups, while still incorporating compound exercises.
Advanced
For advanced lifters, it's important to constantly challenge your body and avoid plateauing. High-intensity routines such as supersets, drop sets, or circuit training can be effective for building muscle and burning fat. Additionally, incorporating advanced techniques such as powerlifting or Olympic weightlifting can help you continue to make progress and reach new fitness goals.
Which Split Is Right for You?
At the end of the day, the best workout routine for you is the one you can stick with consistently. Each of these splits offers something different, so here’s a quick breakdown:
PPL Split: Great for balance and recovery, perfect if you’re looking for something flexible.
Upper Body/Lower Body Split: Awesome if you want to train 4 days a week and like keeping things simple but effective.
Full Body Workouts: Ideal if you want to train just 3 days a week while still hitting every muscle group hard.
Bro Split: Classic bodybuilding style, perfect if you want to focus on one or two muscle groups per workout.
The key is to choose a split that aligns with your goals, your schedule, and your preferences. And remember: Consistency is king. Stick to your routine, push yourself to improve each week, and the results will come.
Conclusion
We’ve covered a lot today, from understanding your body type and fitness level to figuring out which workout split is right for you. But here’s the truth: no workout program will work unless you put in the effort consistently. The gym is a marathon, not a sprint.
So, to recap:
Full-body workouts are great for beginners.
Push, Pull, Legs routines are perfect for building muscle and improving overall fitness.
Upper/Lower splits give you that extra edge when you’re ready to level up.
Bro Splits are classic bodybuilding moves that let you focus on specific muscle groups.
Remember: fitness is about finding what works for you. Experiment, adapt, and push yourself. There’s no one-size-fits-all approach, but if you stay consistent, listen to your body, and keep improving, the gains will come.
And if you’re hungry for more in-depth details on these splits, check out the other articles I’ve linked below. They’ll give you all the specifics, exercises, and tips you need to crush your goals.
Stay focused, stay consistent, and keep lifting. Let’s get after it!
Other articles
How you grow your muscles by putting more pressure on them.
How you use nutrition to help you build your ideal body.
Using weight gain or loss to build muscle or tone your body.
An explanation of reps and sets and how to use them (and different ranges) in workouts.
APOLLO SPORTS SOCIETY
At Apollo Sports Society, we believe that a healthy lifestyle begins with the right mindset and tools. Whether you're a seasoned athlete or just starting out on your fitness journey, our strength training programs and workout plans can help you achieve your goals.
And to support your fitness journey, we also offer a range of high-quality fitness clothing and workout clothes, designed to help you look and feel your best while you train. Our clothing is not only stylish, but also functional, featuring breathable fabrics and supportive designs that can help you perform at your best.
コメント