What is a Workout Split and How Do I Create a Plan?


What is a Workout Split and How Do I Create a Plan?

By The Sculpt Society

Whether you’re new to fitness, or a seasoned, active girlie, understanding what a workout split is and how to create a plan is a fantastic practice to level up for an active lifestyle. In this comprehensive guide, we'll dive into the exciting realm of workout splits, covering everything from the basics to advanced strategies.

The Benefits of Using a Workout Split for Training

When it comes to achieving your fitness goals, using a workout split can be an absolute game-changer. 

  • Efficient Time Management: In our fast-paced lives, time is precious. A workout split allows you to make the most of every minute, giving you efficient workouts that fit seamlessly into your busy schedule. No more excuses!
  • Preventing Overtraining: Overtraining can lead to burnout and injuries. By targeting different muscle groups on different days, you'll not only stay injury-free but also unleash your full potential, pushing your limits safely.
  • Optimal Muscle Growth: Workout splits pave the way for your muscles to recover, build muscle mass, and grow stronger. You'll be amazed at what your body is capable of when given the chance to recover and rebuild.
  • Varied Training: Say goodbye to workout boredom! With workout splits, you'll keep your fitness journey fresh, fun, and filled with excitement. Every day is a new opportunity to challenge yourself and discover your strengths.

Different Types of Workout Splits

Not all workout splits are created equal, and that's what makes this journey so exhilarating. Here are some invigorating options to consider. 

  • Full-Body Splits: If you're just starting, a beginner full-body workout split is a fantastic way to build a solid foundation. Each day you workout you target the entire body, therefore it engages all major muscle groups in each session. 
  • Upper/Lower Splits: As you progress, dividing your workouts into upper and lower body days brings a whole new level of strength and agility to your journey. It's a dynamic way to target specific areas while ensuring balanced growth.
  • Push/Pull Splits: Experience the thrill of pushing your limits one day and pulling yourself closer to your goals the next. Pushing exercises usually involve the quads, calves, chest, shoulders, and triceps, while pulling exercises often involve the back, hamstrings, some types of shoulder exercises, biceps, and abs.
  • Body-Part Splits: For those with specific aesthetic goals, diving deep into the world of sculpting individual muscle groups with a body-part split routine is both challenging and rewarding. Each day is an opportunity to build muscle mass and focus on a different part of your body.

Muscle Group Prioritization

If you are looking to specify your goals and bring more unique personalization to your workout routine, consider prioritizing muscle groups for more efficient training. Split training using specific muscle group movements can help you wield whatever result you are searching for.

  • Endurance: There's a special kind of satisfaction in conquering high-rep, low-weight workouts. Embrace these sessions to build the stamina that sets you apart. You'll find yourself capable of pushing through challenges with ease.

Sample Workout Split Plans: Breaking Down the Days and Exercises

  • Beginner Full-Body Split: Start with a beginner-friendly approach, getting to the mat three days a week with full-body workouts. This balanced introduction will help you become familiar with different exercises and set the stage for future gains. This might look like three slow + controlled sculpts or three slow + controlled full bodies for one week of training.
  • Intermediate Upper/Lower Split: This is where the short full-body workouts within the TSS Quickies come in. As you grow more confident, transition to an intermediate upper/lower split. With four days a week alternating between upper and lower body, you'll discover newfound strength and agility that will leave you feeling unstoppable. 
  • Advanced Body-Part Split: For those ready to embrace the challenge of a five-day workout split, the advanced body-part split is the way to go. Consider one lower body day, one upper body day, two full body days with cardio, and another low impact full body day. Our advanced full-body workout program is a great guide for an advanced option.

Adjusting the Workout Split Based on Training Experience Level

Your journey is uniquely yours, and your training should reflect that. Here's how to tailor your workout split and training frequency to your experience level, ensuring you always feel confident and motivated.

  • Beginner: If you're just starting, your adventure begins with full-body. These provide a strong foundation and help you build confidence as you progress. Focus on perfecting your form, understanding the basics, and gradually increasing weights to develop a solid fitness base.
  • Intermediate: As you level up, experiment with specialized splits that challenge you in new ways. For instance, try the push/pull split to enhance muscle definition and balance. Embrace compound movements and explore different exercise variations. You'll be amazed at how far you've come and the new dimensions your fitness journey will take.
  • Advanced: Dive into the world of advanced splits and periodization, where you manipulate intensity, volume, and exercises for maximum gains. Consider a body-part split to focus intensely on specific muscle groups. Your experience and dedication will be your greatest assets on this thrilling journey, and you'll continue to redefine what's possible for your body.

Combining Cardio and Resistance Training in a Workout Split

Incorporate the joy of cardio and the power of resistance training into your journey.

  • Cardio Days: Dedicate specific days to cardiovascular workouts, unleashing the athlete within. The exhilaration of these sessions will remind you of the boundless energy you possess. Cardio days are not just about fitness; they're about embracing the freedom of movement. Check out our dance cardio classes for fun, easy-to-follow cardio workouts to add to your training split. 
  • Resistance Days: Build muscle, strength, and confidence with each resistance training session. Feel your body transform as you conquer new heights of fitness. Resistance days are a celebration of your physical prowess and your journey toward a sculpted, strong body. Think full body sculpt, and stacking on quickies with the added weights to maximize results.

Optimizing Exercise Frequency and Rest Days in Your Plan

  • Rest Days: Regularly scheduled rest days are your secret weapon against burnout, ensuring you're always at your best. These days of rest are essential for your body to recover, recharge, and come back even stronger. Embrace rest as an integral part of your fitness routine, allowing your muscles, joints, and central nervous system to repair and rebuild. It's during these periods of rest that your body truly transforms. 
  • Active Recovery: Infuse light activities like yoga or walks into your rest days, nurturing both body and soul. The balance between rest and gentle movement is the key to sustained progress. Active recovery maintains blood flow to your muscles, aids in the removal of metabolic waste, and promotes mental relaxation. These activities can be therapeutic, helping you stay connected with your body's needs and ensuring that you're ready to conquer your next workout with renewed energy.
  • Listen to Your Body: Pay attention to how your body responds to your workout split. If you consistently feel fatigued, consider adjusting your frequency or intensity. Remember that progress is not linear, and some days you may need extra rest or active recovery. Trust your intuition and give yourself the care and rest you deserve.

Incorporating Recovery Techniques within a Workout Split

  • Stretching: With each stretch, you're one step closer to greater flexibility and self-discovery. Stretching not only benefits your body but also your mind, promoting a sense of calm and clarity. Incorporate dynamic stretching before your workouts to improve mobility and prepare your muscles for action.
  • Foam Rolling: Reduce muscle soreness, find balance, and conquer your fitness journey with each roll. The self-care and relief provided by foam rolling will empower you to push through barriers. It's a technique that eases muscle tension, reduces soreness, and improves circulation. Use a foam roller to target specific muscle groups, focusing on areas that feel tight or knotted. Foam rolling is your secret weapon against post-workout discomfort, allowing you to recover faster and train harder in your next session.
  • Nutrition: Nourish your body with the fuel it craves, propelling you toward your goals with unwavering strength. Proper nutrition is a cornerstone of your fitness success. Ensure you're getting an adequate amount of protein to support muscle repair and growth. Carbohydrates are your body's primary source of energy, so replenish glycogen stores after intense workouts. Don't forget about healthy fats, vitamins, and minerals to support overall health!

Creating a split workout routine that aligns with your aspirations is an empowering step on your path to greatness. Whether you're just beginning your journey or soaring to new heights, remember that every step is a victory, and every challenge is an opportunity. Stay active, stay positive, and witness the extraordinary transformation of the confident, unstoppable woman you were born to be! Your journey has just begun, and the best is yet to come. Embrace it with unwavering confidence, knowing that you are destined for greatness.


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What is a Workout Split and How Do I Create a Plan?

What is a Workout Split and How Do I Create a Plan?

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