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Why Workout Splits Could Be the Secret to Building Muscle

Plus, how to choose a split for your goal.

By Alyssa SybertzUpdated July 10, 2025

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Selecting your workout for the day can be, well, stressful. Are you in the mood for some intense cardio or a slow yoga flow? Do you want to work your muscles to the point of exhaustion, or avoid that next-day soreness? And if you're focused on strength training, it can be overwhelming to arrange your routine so you hit every key muscle group in your body. Enter: workout splits. 

Whether you’re motivated by limited time, a lack of energy, or your individual training goals, workout splits are an effective way to structure your exercise regimen. Sure, in an ideal world, you may squeeze in a total-body workout that includes strength, cardio, and flexibility on a daily basis. But that’s simply not feasible for most people, nor is it necessarily the best way to maximize your results, especially if you’re focused on increasing strength and muscle mass. Here, we dive into what you need to know about workout splits, including the benefits they provide and the type that may work best for you. 

What Is a Workout Split? 

“A split training program refers to dividing your workout routines to focus on different muscle groups on different days,” explains Peloton instructor Adrian Williams. “This type of training program is really popular because it can allow more recovery and growth. You might work on your legs on Monday, back and biceps on Tuesday, and so forth.” 

Instead of trying to hit each part of your body in a single workout session, you’ll instead focus on just one muscle group at a time, aiming to work it to fatigue. Though split training is first and foremost a way to divide up your strength training, it can also include cardio. Take, for example, Peloton’s Split+Run, Split+Row, and Split+Ride Programs. 

The Benefits of Workout Splits in Training 

There are a number of benefits you can get from workout splits, or split training—here are just a few. 

Improved Muscle Definition

“One of the biggest advantages of split training is that it allows more direct attention to each muscle group, potentially improving muscle definition,” Adrian says. For example, during a total-body workout, you may only have a few minutes to strengthen your arms with bicep curls, shoulder presses, and tricep kick-backs. But in a split training program, on your designated arms day, you may be able to complete three different types of bicep exercises, hitting the muscle from different angles. (And you’ll still have time for those shoulder presses and tricep kick-backs.) This type of high-volume strength work (think: lots of reps and sets targeting each muscle group) is considered the best for hypertrophy training, i.e., training to increase muscle size.

More Intense Sessions

“Another benefit of split training is increased workout intensity,” Adrian says. “Since you're focusing on specific muscles during each training session, you can push those muscles harder than you might in a full body workout.” Research shows that the closer you get to training a muscle to failure, the more likely you are to increase muscle size.

Built-In Recovery

Because you’re working different muscle groups on different days, split training comes with built-in recovery time. Once a workout session is over, those muscles get a few days off to recover before you hit them with more strength work. (This is true even if you’re doing cardio in between lifting sessions, since it generally still counts as recovery from your strength workouts). And, yes, while the goal is to work close to failure during each session, split training can also help you avoid injuries, such as muscle strains or stress fractures, because of that built-in recovery time.

Shorter, More Interesting Workouts

“Split training also means shorter workout sessions each day, which can be easier to fit into a busy schedule,” Adrian says. This also tends to translate into less boredom, more workout variety, and a potentially higher likelihood of sticking to your routine. 

6 Types of Workout Split Routines

There isn’t one way to do a workout split. Depending on what your goals and preferences are, you can choose the best workout split program for you—or even create your own. For example, the Peloton App and Peloton Strength+ offer comprehensive split workout programs as well as personalized workout plans based on your goals.

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Below, Adrian breaks down six of the most popular workout splits.

1. Body Part Workout Split 

“The body part workout split entails dedicating each day to a specific muscle group,” Adrian says. For example, you may spend one day on your legs, the next on your arms, and the following on your back. “It can lead to greater muscle definition by allowing focus on one area,” he adds.

Here’s what a sample week for a body part split could look like:

  • Monday: Legs

  • Tuesday: Arms and Shoulders

  • Wednesday: Cardio/recovery

  • Thursday: Back 

  • Friday: Chest

  • Saturday: Cardio

  • Sunday: Rest

2. Upper-Lower Split 

If you prefer to keep things very simple, the upper-lower split may be a good option, which divides your workouts into upper and lower body days, Adrian says. It’s also a good starting point for those new to split training. Your workouts won’t be hyper-focused on a specific muscle, and you’ll still give your body a chance to rest and recover between sessions. This plan is a great option if your goal is to build general functional strength rather than optimizing muscle growth.

A sample week for an upper-lower split program could look like this:

  • Monday: Upper Body

  • Tuesday: Lower Body

  • Wednesday: Cardio or Recovery

  • Thursday: Upper body

  • Friday: Lower body

  • Saturday: Cardio

  • Sunday: Rest

3. Push-Pull-Legs Split 

“The push-pull-legs split separates workouts based on movement type,” Adrian says—namely, the functional movements of pushing and pulling. “Push days focus on muscles used for pushing, [such as] chest, triceps, and shoulders, pull days for ‘pulling’ muscles like back and biceps, and leg days for your lower body,” he explains. As a three-workout cycle, this plan provides variety while consistently challenging your muscles to build strength. 

Here’s what a sample push-pull-legs split could look like:

  • Monday: Push

  • Tuesday: Cardio

  • Wednesday: Pull

  • Thursday: Cardio

  • Friday: Legs

  • Saturday: Cardio

  • Sunday: Rest

If you like the look of this plan, consider taking on Rebecca’s 3 Day Intermediate Split program on the Peloton App.

4. Five-Day Split

“The five-day split usually involves focusing on one or two specific muscle groups per day, optimizing for volume and recovery,” Adrian says. “It's often utilized by more advanced exercisers who perform high-volume workouts.” In this program, you would work out five days a week and rest on the other two, focusing on a different muscle group each day. You can also combine two split programs, such as the upper-lower split and the push-pull-legs split, to create a five-day split.

Here’s what a sample week could look like:

  • Monday: Chest

  • Tuesday: Back

  • Wednesday: Cardio or Recovery

  • Thursday: Shoulders

  • Friday: Legs

  • Saturday: Arms

  • Sunday: Rest

5. Classic Bodybuilding Split 

“The classic bodybuilding split, often a variation of the body part split, usually revolves around isolating specific muscles each workout,”  Adrian says. “It's popular among bodybuilders looking to increase muscle size and symmetry.” 

Bodybuilders try to train their muscles in perfect proportion to one another, so they all need to be worked for the same amount of time each week. As a result, many bodybuilders complete two short workouts every day (one in the morning and another in the evening), so they’re building strength across their body and fitting in cardio—without neglecting a particular muscle group. 

In practice, a classic bodybuilding split might look like this:

  • Monday: Chest and Abs

  • Tuesday: Back

  • Wednesday: Shoulders

  • Thursday: Hamstrings and Glutes 

  • Friday: Biceps and Triceps

  • Saturday: Quadriceps

  • Sunday: Rest

6. Full Body Split

Though it doesn’t technically split up your strength workouts by muscle group, it’s worth noting that a full body “split” is also an option. “In a full body split, you're working your entire body each session,” Adrian says. “It can be ideal for beginners, as it gets all your muscle groups engaged frequently.” In fact, the American College of Sports Medicine (ACSM) recommends this approach, suggesting that novices begin with two or three total body strength training sessions per week. Keep in mind that if you’re working all your muscle groups during each workout, you’ll want to ensure they have time to recover between training sessions.

Here’s what a full body split routine, including cardio, could look like:

  • Monday: Full Body 

  • Tuesday: Cardio or Recovery

  • Wednesday: Full Body 

  • Thursday: Cardio or Recovery

  • Friday: Full Body 

  • Saturday: Cardio or Recovery

  • Sunday: Rest

How to Properly Do a Split Workout Routine

If you’re adopting a split training program, preparation is crucial. Create a calendar to track your progress and the exercises you’re doing. And don’t forget to schedule rest days and cardio days alongside your strength training, as a well-rounded workout regimen includes all three. 

Reminder: The World Health Organization recommends adults get at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio every week, split up however works best for your schedule. If you’re doing a body part split that calls for slightly shorter sessions, you could tack on some cardio before or after you hit the weights. And if you’re doing an upper-lower split or a push-pull-legs split, during which your strength training workouts will likely be a bit longer, you could alternate strength and cardio days, splitting up your cardio into two or three sessions. 

Certain hybrid workouts (think: a Bike or Tread Bootcamp or HIIT workout with weights) can even count as both cardio and strength training. The key for a workout to “count” as cardio is that your heart rate should get to about 50-70 percent of your maximum heart rate.

Each day, a proper warm-up and cooldown are crucial. “These are fundamental to prepare your muscles for exercise and reduce the risk of injury,” Adrian says. Even though you’re working your muscles to exhaustion, form is still critical. “Incorrect form can lead to injuries and decrease the effectiveness of your workout,” Adrian says. “A trainer or workout buddy can help check your form.”

How to Choose the Right Workout Split for You

Now that you know what a workout split is and why you might want to try one, how do you choose? Consider these factors when choosing the right split for you:

  • Experience Level: In general, the more focused the split (i.e., dedicating an entire workout to your biceps vs. your whole upper body), the more advanced the program. For people new to strength training, it’s best to begin with two or three full body strength workouts per week. From there, you can progress to a two- or three-day split and then to a four- or five-day one, if it aligns with your goals.

  • Goals: If your goal is to improve your overall health or build strength for longevity purposes, go for a two- or three-day split, like upper-lower or push-pull-legs. If you’re looking to visibly grow your muscles, it’s better to choose a split that focuses on just one or two muscle groups per session, allowing you to work every area to fatigue and maximize your gains.

  • Schedule: The amount of time you can dedicate to exercise is always a significant factor when choosing a workout program. If you only see yourself strength training two or three times a week, it’s better to choose full-body strength workouts or a split that allows you to exercise every muscle group every seven to ten days. For folks hitting the weights every day, however, a bodybuilding or five-day split will enable you to get the most out of every session without risking overtraining or burnout.

  • Equipment: The equipment you have available may dictate the workout split you choose. Are you doing your cardio at home on the Peloton Bike or Tread and heading to the gym twice a week to lift weights? If so, you’ll want to choose full-body strength workouts or a two-day split. However, if you have access to strength equipment every day, you can opt for a five-day split. 

Ready to get started? Check out the Peloton App, where there are a variety of split training programs that you can follow, including personalized workout plans.

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.

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Featured Peloton Instructor

Adrian Williams

A native New Yorker with bold Bronx energy, Adrian is a powerhouse instructor whose goal is to encourage others and bring joy through fitness.

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