Best Workout Split

With regards to building severe strength areas for a good physique, one of the main elements is having a very organized workout program. A decent workout split is critical to consistent progress and boost your outcomes. Nonetheless, it is hard to tell where to begin with  many different training methods and hypotheses.

This article will discuss the best workout split for beginners, intermediates, and advanced Bodybuilders. 

Beginner Bodybuilders 

If you are beginning your fitness journey, the main thing is to lay out positive routines and get familiar with the proper form for each exercise. As a beginner, it is ideal for adhering to a full-body workout split that objectives generally significant muscle groups.

Here is an example of an excellent full-body workout split for beginners: 

Day 1: 

• Squats (3 sets of 8-12 reps) 
• Bench Press (3 sets of 8-12 reps) 
• Lat Pulldowns (3 sets of 8-12 reps) 
• Shoulder Press (3 sets of 8-12 reps) 
• Bicep Curls (3 sets of 8-12 reps) 
• Triceps Extensions (3 sets of 8-12 reps) 

Day 2: 

• Deadlifts (3 sets of 8-12 reps) 
• Incline Press (3 sets of 8-12 reps) 
• Rows (3 sets of 8-12 reps) 
• Lateral Raises (3 sets of 8-12 reps) 
• Hammer Curls (3 sets of 8-12 reps) 
• Skull Crushers (3 sets of 8-12 reps)

Repeat this split for the rest of week.

As a beginner, you should perform each exercise with proper form and focus on mastering the basics. Start with a lightweight and progressively increase the load as you become more comfortable with each movement. It is additionally critical to consider satisfactory rest and recovery time between workouts.

Intermediate Bodybuilders 

Whenever you have laid out a strong groundwork and have been training for a considerable time, you might need to change to a split schedule that considers more designated training of individual muscle groups. 

Here is an example of a good split routine for intermediate bodybuilders: 

1. Gym Bro Split

Day 1: Chest and Triceps 

• Bench Press (4 sets of 8-10 reps) 
• Incline Press (3 sets of 10-12 reps) 
• Cable Fly (3 sets of 12-15 reps) 
• Triceps Pushdowns (4 sets of 10-12 reps) 
• Overhead Triceps Extensions (3 sets of 12-15 reps) 

Day 2: Back and Biceps

• Deadlifts (4 sets of 8-10 reps) 
• Rows (4 sets of 8-10 reps) 
• Pull-Ups (3 sets to failure) 
• Bicep Curls (4 sets of 10-12 reps)
• Hammer Curls (3 sets of 12-15 reps) 

Day 3: Legs and Shoulders 

• Squats (4 sets of 8-10 reps) 
• Leg Press (3 sets of 10-12 reps) 
• Leg Extensions (3 sets of 12-15 reps) 
• Lateral Raises (4 sets of 10-12 reps) 
• Shoulder Press (3 sets of 12-15 reps)

2. Push Pull Legs Split

Day 1: Chest, Triceps and Shoulders

• Bench Press (4 sets of 8-10 reps) 
• Incline Press (3 sets of 10-12 reps) 
• Decline Press (3 sets of 10-12 reps) 
• Cable Fly (3 sets of 12-15 reps) 
• Triceps Pushdowns (4 sets of 10-12 reps) 
• Close Grip Bench (4 sets of 10-12 reps) 
• Lateral Raises (4 sets of 10-12 reps) 
• Shoulder Press (3 sets of 12-15 reps)
• Front Raises (3 sets of 12-15 reps)

Day 2: Back, Biceps and Forearms

• Deadlifts (4 sets of 8-10 reps) 
• Rows (4 sets of 8-10 reps) 
• Pull-Ups (3 sets to failure) 
• Lat Pulldown (4 sets of 10-12 reps)
• Bicep Curls (4 sets of 10-12 reps)
• Hammer Curls (3 sets of 12-15 reps) 
• Standing Wrist Curls (3 sets of 12-15 reps) 
• Reverse Grip Barbell Curl (3 sets of 12-15 reps)

Day 3: Legs (Quads)

• Squats (4 sets of 8-10 reps) 
• Hack Squats (4 sets of 8-10 reps) 
• Leg Press (3 sets of 10-12 reps) 
• Leg Extensions (3 sets of 12-15 reps) 
• Lunges (3 sets of 12-15 reps)
• Sanding Calf Raises (3 sets of 12-15 reps)
• Donkey Calf Raises  (3 sets of 12-15 reps)

Day 6: Legs (Hamstrings)

• Leg Curl (4 sets of 12-15 reps)
• Stiffed Leg Deadlift (3 sets of 12-15 reps)
• Hip Thrust (4 sets of 10-12 reps)
• Leg Extension (4 sets of 12-15 reps) 
• Bulgarian Lunges (3 sets of 12-15 reps)
• Calf  

With this split routine, you will want to focus on each muscle group specifically and perform more activities for each group. However, it is critical to focus on proper form rather than overtraining any muscle group.

Advanced Bodybuilder

As an advanced Bodybuilder, you should attempt a high-intensity training approach that spotlights one muscle group per workout day. This training is a "one muscle each day" split routine. It is intended to assist you with pushing your muscles to their limit and promote the most extraordinary development and improvement.

Here is an example of a high-intensity one-muscle-per-day split routine: 

 

Day 1: Chest 

• Incline Bench Press (5 sets of 5 reps) 
• Flat Bench Press (5 sets of 5 reps) 
• Dumbbell Fly (3 sets of 10-12 reps) 
• Cable Crossovers (3 sets of 10-12 reps) 
• Dips (3 sets to failure) 

Day 2: Back 

• Deadlifts (5 sets of 5 reps) 
• Pull-Ups (4 sets to failure) 
• Barbell Rows (4 sets of 8-10 reps) 
• Lat Pulldowns (3 sets of 10-12 reps) 
• Seated Cable Rows (3 sets of 10-12 reps) 

Day 3: Legs 

• Squats (5 sets of 5 reps) 
• Hack Squats (5 sets of 8-12 reps)
• Leg Press (4 sets of 8-10 reps) 
• Leg Curls (3 sets of 10-12 reps) 
• Leg Extensions (3 sets of 10-12 reps) 
• Calf Raises (4 sets of 12-15 reps) 

Day 4: Shoulders 

• Military Press (5 sets of 5 reps) 
• Dumbbell Shoulder Press (3 sets of 8-10 reps) 
• Lateral Raises (3 sets of 10-12 reps) 
• Front Raises (3 sets of 10-12 reps) 
• Rear Delt Fly (3 sets of 10-12 reps) 
• Barbell Shrug (4 sets of 10-12 reps)

Day 5: Arms 

• Close Grip Bench Press (4 sets of 8-10 reps) 
• Skull Crushers (3 sets of 10-12 reps) 
• Preacher Curls (4 sets of 8-10 reps) 
• Hammer Curls (3 sets of 10-12 reps) 
• Strict Curls (3 sets of 10-12 reps) 
• Cable Pushdowns (3 sets of 10-12 reps)

With this split routine, you can offer each muscle group your full attention and push them to their limit with high-intensity, heavy-weight training. It is essential to pay attention to your body's signs and not overtrain, as this can expand your gamble of injury. 

Conclusion 

Remember that consistency and hard work are vital to accomplishing your fitness objectives regardless of your training approach. Continue testing yourself and stretching your boundaries; you will see improvement over the long run.