From Beginner to Advanced: Choosing the Right Workout Split

Finding the right way to train can feel like a maze. You scroll through fitness videos, read endless articles, and everyone seems to have a different opinion on what works best. 

The truth is, most people don’t fail at fitness because they lack motivation. They struggle because they don’t have a clear plan. That’s where a workout split comes in.

A workout split gives structure to your training. Instead of guessing which exercises to do each day, you follow a simple plan that tells you exactly what to focus on. 

Lisburn Gym find that having the right split makes all the difference. It keeps people consistent, reduces overwhelm, and makes progress easier to see.

What Is a Workout Split?

A workout split is simply a way of organising your training throughout the week. 

Instead of working your entire body in one go, you divide the sessions so that each day focuses on specific muscles or movement patterns. 

This makes your training more structured, easier to follow, and better balanced.

Think of it like revising for school exams. You wouldn’t try to cover maths, English, and science all in one sitting; you’d break your time into smaller, focused study sessions. 

A workout split works in the same way. Spreading out your training can help you give each muscle group enough attention without overwhelming your body.

Common Types of Workout Splits

• Full-body split

You train all the major muscle groups in a single session. Great for beginners, time-poor gym-goers, or anyone who only trains 2–3 days a week.

• Upper/lower split

One session for upper body (chest, back, arms, shoulders) and another for lower body (legs, glutes, calves). Ideal for people with 4 days per week to train, giving balance between effort and recovery.

• Push, pull, legs split

One day for pushing movements (chest, shoulders, triceps), another for pulling (back, biceps), and another for legs. Popular with intermediate lifters as it allows more training volume and muscle growth.

• Body part split (often called a Bro split)

Each session is dedicated to a single muscle group, like chest on Monday or arms on Friday. Favoured by advanced gym users and bodybuilders who want maximum detail in their training.

Each style has its strengths, which is why choosing the right split for your goals and schedule is so important. 

According to the NHS exercise guidelines, adults should aim for at least two strength sessions per week. A workout split is one of the simplest ways to hit that target while keeping training effective and enjoyable.

Why Does Choosing the Right Workout Split Matter?

If you just walk into the gym and do random exercises, you might see some progress at first, but it won’t last. 

Without structure, it’s easy to overtrain some muscles and neglect others. The wrong routine can lead to slow progress, plateaus, or even injuries.

The right workout split makes everything easier. It:

• Supports muscle growth by giving each group enough training and rest
• Improves recovery so you don’t feel sore all the time
• Keeps motivation high because you know exactly what’s coming next
• Builds long-term results without burning out

According to the NHS physical activity guidelines, adults should aim for at least two sessions of muscle-strengthening activities per week alongside regular aerobic activity. A well-designed workout split helps you hit those goals without overcomplicating things.

How to Structure Your Workout Split

There isn’t one workout split that works for everyone. The best choice depends on your experience level, weekly schedule, and personal goals. Some people thrive on short, full-body sessions, while others enjoy focusing on one area at a time. Here are the most popular options and what makes each one useful.

Full-Body Split

This is often the go-to for beginners. You train all the main muscle groups in one session, usually 2–3 times a week.

• Pros - Simple to follow, fewer sessions needed, balanced training.
• Cons - Sessions can feel long, harder to progress with more advanced goals.

Example plan (3 days per week)

• Squats
• Push-ups or bench press
• Rows or lat pulldowns
• Shoulder press
• Plank or other core work

Upper/Lower Split

Here you divide your week into upper body and lower body days. It’s a balanced way to build both strength and recovery.

• Pros - Good mix of volume and rest.
• Cons - Works best if you can train at least 4 times weekly.

Example plan (4 days per week)

• Upper 1 - Chest, back, arms
• Lower 1 - Quads, hamstrings, calves
• Upper 2 - Shoulders, chest, arms
• Lower 2 - Glutes, hamstrings, calves

Push, Pull, Legs (PPL) Split

A favourite for intermediate lifters, this method separates workouts into movement patterns.

• Push - Chest, shoulders, triceps
• Pull - Back, biceps
• Legs - Quads, hamstrings, calves

Example (3–6 days per week): Bench press, deadlifts, squats, lunges, curls.

Body Part Split (Bro Split)

Popular with advanced gym-goers and bodybuilders, this routine targets one muscle group per day.

• Pros - High focus on detail.
• Cons - Time demanding, less practical for beginners.

Example (5 days per week)

• Monday - Chest
• Tuesday - Back
• Wednesday - Shoulders
• Thursday - Legs
• Friday - Arms

How Do You Know Which Workout Split Is Right for You?

Choosing the right workout split depends on three big factors: your experience level, your weekly schedule, and your fitness goals. When these match up, training feels more enjoyable and sustainable.

Experience Level

If you’re new to strength training, start simple. A full-body routine two or three times per week is often the best way forward. It teaches you the basics, builds balanced strength, and helps you stay consistent without spending every day in the gym.

• Beginner - Full-body split (2–3 sessions per week)
• Intermediate - Upper/lower split or push, pull, legs (3–5 sessions per week)
• Advanced - Body part split (5–6 sessions per week)

As you grow stronger and more confident, you can move towards splits that allow for more focus on specific muscle groups.

Weekly Schedule

Your available time plays a huge role.

• 2–3 days per week - Stick with full-body sessions.
• 4–5 days per week - Upper/lower splits are balanced and effective.
• 5–6 days per week - Push, pull, legs or body part splits add variety and intensity.

Fitness Goals

Finally, think about what you want most from training

• General fitness - Full-body or upper/lower keeps things simple and effective.
• Strength gains -  Push, pull, legs gives enough volume and recovery.
• Muscle growth (size) - Body part splits allow maximum focus on each muscle.

The right workout split isn’t about copying what others do; it’s about finding what fits your lifestyle and keeps you motivated. You can always adjust as your goals, confidence, and schedule change.

What Mistakes Should You Avoid With Workout Splits?

Many beginners make the same errors when starting a workout split. Avoid these common pitfalls:

• Overtraining - training too often without rest
• Skipping recovery - your muscles need sleep and rest days
• Copying advanced lifters - their routine may be too much for you
• Ignoring nutrition - your body needs proper fuel to recover
• Not tracking progress - you won’t know what works if you don’t measure it

According to Public Health England, poor recovery and lack of rest increase the risk of injuries and setbacks. A good split only works if you allow your body the time it needs to heal and grow.

How Can You Stay Consistent With Your Workout Split?

Even the best split won’t work if you don’t stick to it. The key is consistency.

Ways to stay on track

• Set realistic goals - don’t aim for perfection, aim for progress
• Track your workouts - write down your sets and reps
• Find support - training with a partner or at a supportive gym makes a difference
• Celebrate small wins - every rep counts

Lisburn Gym offers supportive atmosphere and help people stick to their plan. Having people around who share your goals keeps motivation high.

Sample Beginner-to-Advanced Workout Splits

Here’s how a workout split can look at different levels:

Beginner (3 days, full-body)

• Day 1: Squats, push-ups, rows
• Day 2: Rest
• Day 3: Deadlifts, bench press, planks
• Day 4: Rest
• Day 5: Lunges, overhead press, pull-ups
• Day 6–7: Rest

Intermediate (4 days, upper/lower)

• Day 1: Upper body push and pull
• Day 2: Lower body
• Day 3: Rest
• Day 4: Upper body
• Day 5: Lower body
• Day 6–7: Rest

Advanced (5–6 days, push, pull, legs or bro split)

• Day 1: Push
• Day 2: Pull
• Day 3: Legs
• Day 4: Rest or repeat
• Day 5–6: Body part focus
• Day 7: Rest

The British Heart Foundation highlights that strength training paired with regular cardio is best for long-term heart health. The split you choose should balance both.

Build Strength Your Way

Finding the right workout split isn’t about copying the latest trend. It’s about choosing a plan that fits your life, your body, and your goals. Progress takes time, but with the right split, it becomes a lot simpler.

Lisburn Gym helps you build confidence with the right support, friendly guidance, and quality equipment. If you’re ready to move forward, choose a plan that feels manageable, stay patient, and keep showing up. Every effort adds up to real progress.