Happy Monday All!
This past weekend, I sat down and decided it was time to change my workout split! I recently picked up a few activities and wanted to adjust my schedule to ensure I am making it to the gym consistently. Anyway, I want to share my thought process in creating a workout split!
- By setting a goal, you will be able to take your workout split and personalize it! For example, I am trying to grow my shoulders, so I make sure to hit shoulders twice a week. On the other hand, I do not want to add any more mass to my legs, so I am only going to hit them once a week.
- Time to figure out your commitment to the gym. How many times can you actually make it to the gym? Anywhere from three to six days should suffice! I personally go to the gym six days a week to help with stress. Rest days are important, too! A planned rest day will give your body time to recover and prevent gym burnout.
- Muscle Groups
- Now, schedule specific muscles on specific days. The list of muscle groups include: back, shoulders, triceps, biceps, chest, and legs. You want to hit every muscle group at least once, and you can combine muscle groups based on the days you are going to be in the gym. For example, for a three day split, you may want to go pull, push, and legs. Pull typically includes back and biceps. Push includes chest, triceps, and shoulders, and you can tailor legs to posterior or anterior chain (gluten and hamstring vs. quad dominant). As far as abs go, I usually throw a small circuit in after shoulders or back.
- While some people say the order you hit each muscle group doesn’t matter, I try to make sure my back day and leg day are at least a day apart because compound movements like squats and deadlifts fatigue your back. Likewise, keep the amount of time you have for a workout each day in mind. Leg day tends to be one of my longest days, so I try to schedule it on a morning I have a later start!
- Cardio is a great supplement to help lean out. I rotate between running and stairs. I tend to favor cardio more during the spring and summer months vs. fall and winter months. However, if weight loss is your goal, you are most likely going to do cardio a few times a week on top of your other exercises to ensure you are in a calorie deficit. On the opposite end of the spectrum, if you are bulking, cardio is most likely not necessary!
- Putting it all together
- Now that you have thought about what you want out of your workouts and how you can make that happen, write your split down. This helps me stay accountable, and I know exactly what to expect each day! You can use a template similar to the one below to plan your week!