How should I structure my workouts?

WHAT IS THE IDEAL TRAINING SPLIT FOR MAXIMUM FITNESS

RESULTS?

It’s the magic question … just how should I put my personal program together on a weekly basis for the quickest and best results?

It’s what we in the business refer to as the ‘training split’ … how you design and break down a weekly training program into separate days (i.e. what should be done on one day vs. the next).

Different splits can be full body splits, upper/ lower body splits, push/ pull splits and squat/ hinge splits, and individual muscle group splits.

Which split is the best? Well …

All training splits can work, and work well. Are there certain things that should be tweaked or taken into account for certain individuals? Sure. And I’ll jump into those more below. But the biggest key is consistency.

As we at Functional Elements always say: Consistency is king. If you stick to your program, you will see results.

HOW TO DECIDE ON THE PROPER FITNESS TRAINING PROGRAM FOR YOU

As with all things involved with strength training, deciding on the appropriate training program for you, well, depends on you.

We need to consider your goals, schedule, and training experience in order to allot the proper amount of recovery time.

For beginners with no training experience at all, I usually suggest a 2x per week total body training program incorporating the 6 foundational movements (squat, hinge, lunge, push, pull, carry).

As you get more experienced, the “sweet spot” of frequency is 3-4 times per week. Again, consistency is king to executing and seeing results.

HOW MUCH SHOULD I TRAIN IN ONE WORKOUT?

This refers to volume, the amount of work completed during a workout, determined by the number of sets and reps.

Back in my younger days, my goal was to train like a body builder. My program was the “bro split” involving strength training 4x per week, split up between a chest day, back day, leg day, and shoulders and arms day with core training sprinkled in.

I would perform 12 sets of chest and back, 15 sets of legs, and 6-8 sets each of shoulders and arms, with rep ranges of 12-6.

Why?

Because I just wanted to look good.

Fast forward to now. I am in my mid 40’s with 3 kids and co-owner of a personal training company. My time is limited.

Also, I’ve realized that you train not only for appearance but also to improve your quality of life.

My strength training program now focuses on a full body routine 3-4x per week, split up by certain movement patterns.

Currently my training days are split up focusing on hinge/ push, squat/ pull, and a lunge day with more single arm patterns.

My 4th day is my “fun” day. I just like to perform movements that either I enjoy or try new movements and movement combinations. Usually, the 4th day will have some sort of conditioning involved.

Now comparing my younger days to now, both strength training programs were suitable for me at the time.

THE ROLE OF INTENSITY IN YOUR WORKOUT

I’ve learned that results not only come from volume but also intensity. How you split up your training program can allow for higher amount of intensity.

Intensity does not only depend on the amount of weight you lift. It can also be higher repetitions, slower repetitions, or making an exercise more dynamic or complex. If your intensity and focus performing an exercise is there, results will show.

IDENTIFY YOUR SPLIT – AND GO!

So, whether you’re doing an upper/ lower, push/ pull, or the “bro split”, every split can work.

However you decide to divvy up your strength training program, as long as the volume, the intensity and, most importantly, the consistency is there, you will get results.

Of course, a qualified professional (I know of a good one!) can help design a program and the proper split that is optimal for you, your body and your goals.

At Functional Elements, we emphasize the importance of program design (every 9 weeks for our personal training clients) as much as we do the workouts themselves. If we can help you, let us know. Our 14-day 360° is a great place to start!

As always, don’t just train …TRAIN FOR LIFE!

J. Antonio Muyco III, CSCS, PPSC, PPSC*KB, CFSC

Director of Training

Functional Elements Training & Nutrition