How To Structure Your Workouts For The BEST Results!

Many people are not familiar with how they can design their workout programs, so I wanted to take the time to provide some information that will help!

There is more than one way you can structure your workouts.

The best workout split isn’t necessarily the one somebody else is using. It’s the one that works best for YOUR goals, schedule, training experience, and preferences.

Here are some different options:

👉 Full Body: Train your entire body in each workout. Great for people who train 2-4 days per week, want to train each muscle group more frequently, or prefer not to dedicate an entire workout to one area.

This is also great for people who like to do cardio/conditioning on other days of the week).

I offer two different full body programs:

👉 Upper/Lower Split: Alternate between upper-body and lower-body workouts. A great option for people who train 3-4 days per week and want to dedicate more time to each area while still training muscle groups multiple times per week.

I offer an amazing lower body/glute and core program.

👉 You can also do one upper body day, one lower body day, and one full body day (3 total workouts per week) as training each muscle group 1/week is usually not enough if you are to only do one upper body and one lower body workout.

👉 Push/Pull/Legs: Separate workouts into pushing movements, pulling movements, and lower-body training. This can be a great option for people who want to organize their workouts around movement patterns, and want more recovery time between training the same movements.

👉 Body Part Split: Dedicate individual workouts to specific muscle groups, such as chest, back, shoulders, arms, and legs. This can work well for people who enjoy focusing on fewer muscle groups per workout and have enough time to train most days of the week.

Personally, I am not a fan of this ‘’bodybuilding style’’ training split as I find it’s not the most effective as you usually aren’t training each muscle group frequently enough to gain the same levels of strength as you would during the splits I mentioned above. Furthermore, you likely have to strength train most days of the week which is not practical for most people.

If you have some muscles you want to target more, either for aesthetic goals, or if you consider them ‘’weak links’’ or ‘’priority parts,’’ here are some more effective options!

👉 Full Body + Upper and/or Lower Body: Combine full-body workouts with 1 upper and/or lower body workout. Great for people who want the benefits of full-body training but also want to add additional focus to the upper and/or lower body. So you’d do 2 full body workouts per week + 1 upper and/or lower body workout per week (3-4 total workouts).

👉 Full Body + Focus Days: Combine full-body workouts with 1-2 additional workouts (usually shorter in time) that prioritize certain muscle groups or movements. Great for people who want the benefits of full-body training but also have specific areas they want to emphasize.

👉 Upper/Lower Split + Focus Days: Alternate between upper-body and lower-body workouts, and do another 1-2 additional workouts that prioritize certain muscle groups or movements.

👉 If you don’t train as frequently and do either full body workouts or upper/lower splits (2-3 workouts per week), you can add in several ‘’weak link’’ or ‘’priority part’’ exercises at the end of your workouts as ‘’finishers,’’ in your warm-up, or in the main workout as ‘’filler/active’’ rest exercises.

There are also plenty of other ways to structure your training!

Don’t get caught up in trying to find the PERFECT workout split. It isn’t what determines your results. Your exercise selection, effort, consistency, progressive overload, recovery, and mindfulness are much more important.

Also, there is no rule you have to stick to one workout split forever. Your workout splits can evolve over time.

Let me know if this post is helpful!

While I already offer 10 different programs that cater to a wide variety of goals and fitness levels, I do offer custom program design if you are looking for me to create a specific program for you. This is a popular service I offer for people who want a program but not online monthly coaching.

Meghan

Let me know if this post is helpful!

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