{"id":13188,"date":"2026-11-09T20:27:54","date_gmt":"2026-11-09T20:27:54","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=13188"},"modified":"2026-11-09T20:30:41","modified_gmt":"2026-11-09T20:30:41","slug":"how-to-structure-your-workouts-for-the-best-results","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/how-to-structure-your-workouts-for-the-best-results\/","title":{"rendered":"How To Structure Your Workouts For The BEST Results!"},"content":{"rendered":"\n<p class=\"has-text-align-left wp-block-paragraph\">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!&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">There is more than one way you can structure your workouts.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>The best workout split isn\u2019t necessarily the one somebody else is using. It\u2019s the one that works best for YOUR goals, schedule, training experience, and preferences.<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Here are some different options:<br>\u00a0<br><br><strong>\ud83d\udc49 Full Body:\u00a0<\/strong>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.\u00a0<br>\u00a0<br>This is also great for people who like to do cardio\/conditioning on other days of the week).\u00a0<br>\u00a0<br>I offer two different full body programs:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program-for-beginners-to-intermediates\/?utm_source=aweber&amp;utm_medium=email&amp;utm_campaign=how-to-structure-your-workouts\" target=\"_blank\" rel=\"noopener\"><strong>Full body program for experienced beginners to intermediates<\/strong><\/a><\/li>\n\n\n\n<li class=\"\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-full-body-program\/?utm_source=aweber&amp;utm_medium=email&amp;utm_campaign=how-to-structure-your-workouts\" target=\"_blank\" rel=\"noopener\"><strong>Full body program for intermediates to advanced<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><br>\ud83d\udc49\u00a0<strong>Upper\/Lower Split:<\/strong>\u00a0Alternate 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.\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">I offer an amazing\u00a0<a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/?utm_source=aweber&amp;utm_medium=email&amp;utm_campaign=how-to-structure-your-workouts\" target=\"_blank\" rel=\"noopener\"><strong>lower body\/glute and core program<\/strong><\/a>.<br><br><br>\ud83d\udc49\u00a0You 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.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>\ud83d\udc49 Push\/Pull\/Legs:<\/strong>&nbsp;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.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>\ud83d\udc49 Body Part Split:<\/strong>&nbsp;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.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Personally, I am not a fan of this \u2018\u2019bodybuilding style\u2019\u2019 training split as I find it\u2019s not the most effective as you usually aren\u2019t 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.<br><br><br><strong>If you have some muscles you want to target more, either for aesthetic goals, or if you consider them \u2018\u2019weak links\u2019\u2019 or \u2018\u2019priority parts,\u2019\u2019 here are some more effective options!\u00a0 \u00a0<\/strong><br><br><br>\ud83d\udc49\u00a0<strong>Full Body + Upper and\/or Lower Body:<\/strong>\u00a0Combine 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\u2019d do 2 full body workouts per week + 1 upper and\/or lower body workout per week (3-4 total workouts).\u00a0<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>\ud83d\udc49 Full Body + Focus Days:<\/strong>&nbsp;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.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\"><strong>\ud83d\udc49 Upper\/Lower Split + Focus Days:<\/strong>&nbsp;Alternate between upper-body and lower-body workouts, and do another 1-2 additional workouts that prioritize certain muscle groups or movements.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">\ud83d\udc49 If you don\u2019t train as frequently and do either full body workouts or upper\/lower splits (2-3 workouts per week), you can add in several \u2018\u2019weak link\u2019\u2019 or \u2018\u2019priority part\u2019\u2019 exercises at the end of your workouts as \u2018\u2019finishers,\u2019\u2019 in your warm-up, or in the main workout as \u2018\u2019filler\/active\u2019\u2019 rest exercises.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">There are also plenty of other ways to structure your training!<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Don\u2019t get caught up in trying to find the PERFECT workout split. It isn\u2019t what determines your results. Your exercise selection, effort, consistency, progressive overload, recovery, and mindfulness are much more important.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Also, there is no rule you have to stick to one workout split forever. Your workout splits can evolve over time.<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Let me know if this post is helpful!<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">While I already offer&nbsp;<a target=\"_blank\" rel=\"noopener\" href=\"https:\/\/meghancallawayfitness.com\/programs\/?utm_source=aweber&amp;utm_medium=email&amp;utm_campaign=how-to-structure-your-workouts\"><strong>10 different programs<\/strong><\/a>&nbsp;that cater to a wide variety of goals and fitness levels, I do offer&nbsp;<a target=\"_blank\" rel=\"noopener\" href=\"https:\/\/meghancallawayfitness.com\/online-coaching\/?utm_source=aweber&amp;utm_medium=email&amp;utm_campaign=how-to-structure-your-workouts\"><strong>custom program design<\/strong><\/a>&nbsp;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.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Meghan&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-left wp-block-paragraph\">Let me know if this post is helpful!<br><\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-cyan-blue-color has-text-color has-link-color wp-elements-1 wp-block-paragraph\" style=\"font-size:28px\"><strong><a href=\"https:\/\/meghancallawayfitness.com\" target=\"_blank\" rel=\"noreferrer noopener\">CHECK OUT MY WEBSITE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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!&nbsp; There is more than one way you can structure your workouts.&nbsp; The best workout split isn\u2019t necessarily the one somebody else is using. It\u2019s the one that works best for YOUR goals, schedule, training experience, and preferences. Here are some different options:\u00a0 \ud83d\udc49 Full Body:\u00a0Train 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.\u00a0\u00a0This is also great for people who like to do cardio\/conditioning on other days of the week).\u00a0\u00a0I offer two different full body programs: \ud83d\udc49\u00a0Upper\/Lower Split:\u00a0Alternate 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.\u00a0 I offer an amazing\u00a0lower body\/glute and core program. \ud83d\udc49\u00a0You 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. \ud83d\udc49 Push\/Pull\/Legs:&nbsp;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. \ud83d\udc49 Body Part Split:&nbsp;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.&nbsp; Personally, I am not a fan of this \u2018\u2019bodybuilding style\u2019\u2019 training split as I find it\u2019s not the most effective as you usually aren\u2019t 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 \u2018\u2019weak links\u2019\u2019 or \u2018\u2019priority parts,\u2019\u2019 here are some more effective options!\u00a0 \u00a0 \ud83d\udc49\u00a0Full Body + Upper and\/or Lower Body:\u00a0Combine 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\u2019d do 2 full body workouts per week + 1 upper and\/or lower body workout per week (3-4 total workouts).\u00a0 \ud83d\udc49 Full Body + Focus Days:&nbsp;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. \ud83d\udc49 Upper\/Lower Split + Focus Days:&nbsp;Alternate between upper-body and lower-body workouts, and do another 1-2 additional workouts that prioritize certain muscle groups or movements. \ud83d\udc49 If you don\u2019t train as frequently and do either full body workouts or upper\/lower splits (2-3 workouts per week), you can add in several \u2018\u2019weak link\u2019\u2019 or \u2018\u2019priority part\u2019\u2019 exercises at the end of your workouts as \u2018\u2019finishers,\u2019\u2019 in your warm-up, or in the main workout as \u2018\u2019filler\/active\u2019\u2019 rest exercises.&nbsp; There are also plenty of other ways to structure your training! Don\u2019t get caught up in trying to find the PERFECT workout split. It isn\u2019t 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&nbsp;10 different programs&nbsp;that cater to a wide variety of goals and fitness levels, I do offer&nbsp;custom program design&nbsp;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.&nbsp; Meghan&nbsp; Let me know if this post is helpful! CHECK OUT MY WEBSITE<\/p>\n","protected":false},"author":1,"featured_media":13121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"nfd_image_url":"","nfd_onboarding_generated":"","footnotes":"","jetpack_post_was_ever_published":false},"categories":[1,1665],"tags":[1679,1669,1678,1676,270,92,1674,1677,201,1675],"class_list":["post-13188","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-strength-training-advice","tag-accessory-workouts","tag-athlete-for-life","tag-best-training-split","tag-best-workout-program","tag-full-body-workouts","tag-lower-body-workouts","tag-strong-for-life","tag-training-split","tag-upper-body-workouts","tag-workout-programming","main-post"],"yoast_head":"<!-- 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