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Last Updated on April 25, 2026 by Grace Oluchi
A weekly workout split simply means dividing your training across different days so you work different parts of your body, give muscles time to recover, and make the most of every session. It is one of the most practical tools for consistent progress.
It can help you in the following ways:
Increase your muscle growth and build strength, because you’ll be able to target specific muscle groups when you train.
It can help you use your time more efficiently, in the sense that it can help you make the most out of your time in the gym or at home.
You’d also reduce your risk of injuring yourself, since you’ll be dividing your training sessions into specific days.
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How To Create Your Weekly Workout Split
If you want to create a workout split that will fit you best, these tips can help you:
1 . Figure out what your fitness goals are: Think about it. What goals are you working towards with your workout routine?
For example, is it to grow your muscles, lose weight, or build endurance?
You’ve got to know what you’re trying to achieve.
2 . Consider your schedule: How much time do you have to work out? Even if you’re free only two days a week, it is still important and it counts.
What matters is that you calculate what days are available for you to exercise.
3 . Choose a workout split: It’s not all workout splits you see that you should follow. It’s much better to pick the one that fits your goals and schedule.
Regardless of who shows you theirs, always make sure it is good for YOU.
4 . Decide on what exercise you’re going to do: There are many exercises, so choose there, but you gotta choose exercises that target the muscle groups you want, and the ones that fit your workout split.
5 . Stretch: Do dynamic stretches (before your workouts) and static stretches (after your workouts).
These tips will help you along the way
1 . Always get some rest and sleep well to recover; they are crucial if you want your muscles to grow.
2 . Be open to changes, and don’t overthink things. If you need to adjust your workout split, then do so.
Don’t be afraid, it’ll be okay.
3 . If you’re still not sure or ready, you can speak with a personal trainer or fitness expert.
So, they can help you create a workout plan that is great for you.
But you may need to budget for that. So, keep it in mind.
Examples Of Well-Known Workout Splits
Give this Push-Pull, Legs (PPL) workout a try.
- Day 1: Chest, shoulder & triceps
- Day 2: Your back and biceps
- Day 3: Legs
- Day 4: Abs and your shoulders
Get some rest.
Upper body – Lower body split
- Day 1: For your upper body (focus on your chest, back, and shoulders)
- Day 2: Lower body (your legs), do your favorite leg exercises
- Day 3: Upper body
- Day 4: Train your lower body
For Full-body Workouts.
Day 1: Full body workouts
- In-to-out push-ups (3×8)
- V-ups (3×10)
- Lateral squats (4×15)
- Superman’s (3×15)
- Pike push-ups (3×8)
Day 2: Full body workouts (you can do different activities like:
- Brisk walking
- Running
- Swimming
- Dancing
- Jogging
What most people tend to miss in their split guides and it’s deload weeks
When you train consistently week after week, fatigue builds up in your muscles, joints, and nervous system. This is normal. But if you never give your body a proper chance to clear that fatigue, your progress slows down, your risk of injury goes up, and you start feeling worn out all the time.
A deload week is a planned light week, usually every four to six weeks, where you reduce your training volume by about half. You still train, but with lighter weights and fewer sets. This lets your body fully recover and come back stronger the following week.
The bottom line
It’s much better and helpful to create a weekly workout split, as it can help you reach your goals and feel great about yourself.
