If you’ve ever wondered how often you should be working out or what the best training split is for your schedule, you’re not alone. Many people find it challenging to determine how to structure their fitness routine for maximum results. Whether you’re just starting your fitness journey or are more experienced, the key to success lies in finding the right training split that works with your lifestyle and goals.
For those looking to maintain functional fitness while enjoying hobbies like hiking, biking, or skiing, a workout schedule of two to four days a week is often ideal. This frequency allows for consistency without overwhelming your schedule. While it’s tempting to work out more days each week, it’s better to focus on what you can realistically commit to and stay consistent with.
When deciding on a training split, several factors come into play, including the number of days you can work out, the time you can dedicate to each session, and your fitness level and goals. Below are some training split options based on the number of days you have available each week.
2 Days a Week: Full-Body Workouts
If you can only manage two days a week, focusing on full-body workouts will be your best option. This ensures you’re hitting all major muscle groups and the key movement patterns regularly enough to make progress. Aim to incorporate one exercise from each movement pattern:
- Squat (e.g., front squat, goblet squat)
- Lunge/Single-leg (e.g., lunges, step-ups)
- Hinge (e.g., deadlifts, hip thrusts)
- Upper Push (e.g., bench press, shoulder press)
- Upper Pull (e.g., pull-ups, rows)
- Core/Carry (e.g., leg raises, farmer’s carries)
If you have extra time, feel free to include isolation exercises such as bicep curls or calf raises. Space your workouts out on non-consecutive days (e.g., Monday/Thursday or Tuesday/Friday) to allow for proper recovery between sessions.
3 Days a Week: Full-Body for Beginners
For beginners or those who have been lifting for less than a year, sticking with full-body workouts three days a week is ideal. This split will allow you to target all the major movement patterns more frequently, helping you build strength and improve form faster. Try working out every other day to allow for sufficient recovery.
3 Days a Week: Upper-Lower-Full Split
If you have about a year of consistent weightlifting experience, an upper-lower-full split is a great choice for three days a week. This split typically starts with a leg-focused session, followed by upper body, and then a full-body day:
- Lower Body: Include 3-5 exercises, such as squats, lunges, and deadlifts.
- Upper Body: Perform 2 pushing exercises and 2 pulling exercises, and add arms/core if desired.
- Full Body: Select one exercise from each of the six major movement patterns (squat, lunge, hinge, push, pull, core).
This approach allows for a well-rounded workout that targets all areas of the body effectively.
3 Days a Week: Push, Pull, Legs Split
Another excellent option for intermediate to advanced lifters is the push-pull-legs split. On your push day, focus on exercises that target the chest, shoulders, and triceps. On the pull day, work your back and biceps. Finally, dedicate your third day to legs, including squats, lunges, and deadlifts.
- Push Day: 2-3 pressing exercises, plus chest, shoulder, and tricep isolation.
- Pull Day: 2-3 pulling exercises, plus back and bicep isolation.
- Leg Day: Include squats, lunges, deadlifts, and core exercises.
This method is more intense since you’re focusing on one muscle group per day, so expect longer rest periods between sets.
4 Days a Week: Upper-Lower Split
When you have four days a week to work out, you can dedicate two days to upper body and two to lower body. This allows for greater variety in exercises and rep ranges. You might choose to go heavier on the A days (e.g., Upper A, Lower A) and focus on lighter weights with more reps on the B days (e.g., Upper B, Lower B). This split is great for those looking to increase strength while adding variety to their workouts.
5 Days a Week: Upper x2, Lower x2, Arms/Abs
With five days available, you can focus on both upper and lower body exercises twice a week, with an additional day dedicated to accessory work for arms and abs. For your upper and lower body sessions, alternate between heavy and moderate weights. On the arms/abs day, focus on moderate weights with higher repetitions to give your body time to recover from the more intense sessions.
6 Days a Week: Push x2, Pull x2, Legs x2
For advanced lifters who prioritize their recovery (adequate sleep and nutrition), training six days a week can be effective. This split involves two push days, two pull days, and two leg days, with slightly shorter, more focused sessions. For example, each workout might involve 3-4 exercises and last around 45 minutes. While this is a more intense approach, it can be highly effective if your body is well-conditioned and you can maintain proper recovery.
Conclusion
Regardless of the split you choose, it’s important to remember that quality is more important than quantity. You don’t need to do an overwhelming number of exercises or spend hours in the gym. A well-structured routine with just 5-6 exercises per session is sufficient for most people. Full-body days should include one exercise for each movement pattern, and specialized days can include a few more exercises for specific muscle groups.
The majority of people I work with follow a 2-3 day strength training schedule while incorporating cardio or fun activities like hiking or skiing on other days. This balance allows them to stay active and enjoy a well-rounded, sustainable lifestyle outside of the gym.
