3 Examples of Split Body Workout Plan Examples

Discover diverse split body workout plans to enhance your gym routine and achieve your fitness goals.
By Taylor

Understanding Split Body Workout Plans

Split body workout plans are a fantastic way to target specific muscle groups on different days, maximizing your strength and endurance. These plans allow you to focus on particular areas of your body, ensuring you give each muscle group adequate recovery time while promoting overall fitness. Below are three diverse examples of split body workout plans that you can incorporate into your gym routine.

Example 1: Upper/Lower Split Workout

This workout plan is ideal for those who want to effectively build strength and muscle without spending hours at the gym. It divides workouts into upper body and lower body days, allowing you to focus on different muscle groups.

On upper body days, you’ll engage muscles like your chest, back, shoulders, and arms. Lower body days focus on your quads, hamstrings, glutes, and calves. This plan is suitable for beginners to intermediate gym-goers.

Upper Body Day:

  • Bench Press: 3 sets of 8-10 reps
  • Bent Over Rows: 3 sets of 10-12 reps
  • Shoulder Press: 3 sets of 8-10 reps
  • Bicep Curls: 3 sets of 10-12 reps
  • Tricep Dips: 3 sets of 8-10 reps

Lower Body Day:

  • Squats: 3 sets of 10-12 reps
  • Deadlifts: 3 sets of 8-10 reps
  • Lunges: 3 sets of 10 reps per leg
  • Leg Curls: 3 sets of 10-12 reps
  • Calf Raises: 3 sets of 12-15 reps

Notes:

  • Perform this workout 4 days a week (2 upper, 2 lower).
  • Allow at least one day of rest between sessions.

Example 2: Push/Pull/Legs Split

This split is perfect for those looking to balance strength and hypertrophy training. The push/pull/legs format allows for a comprehensive approach to working out by focusing on pushing movements, pulling movements, and leg workouts. It’s an excellent choice for intermediate to advanced lifters.

Push Day (chest, shoulders, triceps):

  • Incline Bench Press: 4 sets of 8-10 reps
  • Overhead Dumbbell Press: 4 sets of 10-12 reps
  • Chest Flyes: 3 sets of 10-12 reps
  • Tricep Extensions: 3 sets of 10-12 reps

Pull Day (back, biceps):

  • Pull-Ups: 4 sets of 6-8 reps
  • Seated Cable Rows: 4 sets of 10-12 reps
  • Dumbbell Rows: 3 sets of 8-10 reps per arm
  • Hammer Curls: 3 sets of 10-12 reps

Leg Day (quads, hamstrings, calves):

  • Leg Press: 4 sets of 10-12 reps
  • Romanian Deadlifts: 4 sets of 8-10 reps
  • Leg Extensions: 3 sets of 10-12 reps
  • Seated Calf Raises: 3 sets of 12-15 reps

Notes:

  • Repeat this cycle twice a week, fitting in rest days as needed.
  • Consider adding core exercises on leg days for added stability.

Example 3: Body Part Split

For those who want to dedicate an entire workout to a specific muscle group, the body part split is a classic choice. This plan allows for maximum volume and intensity on one muscle group per session, making it great for bodybuilders or those looking to focus on aesthetics.

Day 1: Chest

  • Flat Bench Press: 4 sets of 8-10 reps
  • Incline Dumbbell Press: 3 sets of 10-12 reps
  • Cable Crossovers: 3 sets of 12-15 reps

Day 2: Back

  • Deadlifts: 4 sets of 6-8 reps
  • Lat Pulldowns: 3 sets of 10-12 reps
  • T-Bar Rows: 3 sets of 8-10 reps

Day 3: Legs

  • Back Squats: 4 sets of 8-10 reps
  • Leg Press: 3 sets of 10-12 reps
  • Leg Curls: 3 sets of 12-15 reps

Day 4: Shoulders and Arms

  • Shoulder Press: 4 sets of 8-10 reps
  • Lateral Raises: 3 sets of 12-15 reps
  • Bicep Curls: 3 sets of 10-12 reps
  • Tricep Pushdowns: 3 sets of 10-12 reps

Notes:

  • This plan is typically done over a 5-6 day period with rest days included.
  • Adjust the volume and intensity according to your fitness level.

By incorporating these Examples of Split Body Workout Plan Examples into your training, you can effectively target muscle groups, improve strength, and achieve your fitness goals in a structured way!