How to Use Split Training Workouts to Lose Fat & Build Muscle

Posted On June 11, 2020

Looking for the best workout split? Whether you are a beginner or seasoned gym rat, split training can help with fat loss and muscle building.

In this article, we will discuss traditional bodybuilding (aka Bro) splits, upper/lower body splits, push/pull splits, and 3, 4, 5, & 6 day split workouts.

What is Split Training?

Unlike full-body workouts, split training breaks up your daily workouts based on muscle groups. The targeted muscle group changes day to day to prevent working out the same group of muscles two consecutive days in a row.

This allows you to spend more time on each individual muscle group you are working out because you don’t have to worry about hitting every single muscle in one workout. It also allows you to train more frequently.

With full-body workouts, you need to rest at least 48 hours between workouts, but with split training, you can alternate muscle groups, allowing 48 hours of rest for each muscle group without having to take a complete break from working out.

For example, if you worked your upper body on Monday, you would work your lower body on Tuesday, giving your upper body rest but still getting a workout in.

Types of Split Training

Bodybuilding (aka Bro) Split

Traditional bodybuilding split training breaks up your training sessions based on each muscle to be worked that day.

An example of a typical bodybuilding split routine looks like this:

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs & Abs
• Thursday: Shoulders
• Friday: Arms

This type of split training routine works best for bodybuilders who are using steroids because they don’t need the same frequency of training per muscle that a natural lifter needs.

The problem for natural lifters is that you need to hit each muscle a minimum of twice a week to see any gains.

To learn more about gaining muscle naturally, check out How To Get Ripped without Steroids.

Upper Body/Lower Body Split

With Upper Body/Lower Body split training, you work your upper body in one workout and then your lower body in the next workout. This can be repeated up to 3 times a week by alternating workouts every day with one day reserved for rest.

Because leg training can be very taxing, most people who use this split opt for training 4 times a week.

Here’s an example of a typical Upper Body / Lower Body 4 Day Split Routine:

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body

This can be an effective option especially if your goal is to build strength and muscle.

Push/Pull Split

Push/Pull Splits separate each workout by working either “push” muscles or “pull” muscles.

Push muscles are considered the muscles used in pushing movements like the chest, shoulders, triceps, and quads.

A “push” day uses exercises that only work your push muscles.

Examples of Push Exercises:

• Squat
• Bench Press
• Shoulder Press
• Dips
• Triceps push-downs

“Pull” muscles are considered the muscles involved in pulling movements like the back muscles, biceps, and hamstrings.

A “pull” day uses exercises that only work your pull muscles.

Example of Pull Exercises:

• Deadlift
• Rows
• Pull-ups
• Lat Pulldowns
• Biceps Curls

An example of a typical Push/Pull Split Routine looks like this:

• Monday: Push
• Tuesday: Pull
• Wednesday: Rest
• Thursday: Push
• Friday: Pull

This is a great routine especially if you are looking for a good balance between muscle gains and fat loss.

If your primary goal is fat loss then you can even bump up your training frequency to 6 days a week, alternating every other day with one day of rest. Also, make sure to check out The Best Cardio to Burn Fat and How to Eat to Get a Six Pack to help with your fat loss goals.

Upper Body Push/Pull/Leg Split

A push/pull leg split separates the workouts into an upper-body push day, an upper-body pull day, and a leg day.

Separating legs from the push/pull days allows you to focus more on working each muscle group individually. This is particularly great if you are trying to maximize strength and muscle gains.

An example of a upper-body push/pull/leg split routine looks like this:

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs

The Right Split for You

So which is the right training split for you? The answer depends on how long you have been training, what your current routine is, and what your goal is.

If you are just starting to workout, a full body workout may still be the best option for you.

If your goal is fat loss, then an upper body/lower body 6 day split might work best for you since it keeps you burning calories almost every day.

If your goal is muscle gain, the push/pull/leg split allows you to focus more on each muscle group while also providing enough rest for each muscle group.

The 4 day split is probably the most popular for most guys who want the best of both worlds. It allows for enough flexibility to use workouts that burn fat and help build muscle.

Some guys like to split upper and lower body workouts, because they feel that leg exercises are often too demanding and they don’t have much left in the tank for their upper body exercises. Others love hitting legs first, since they know these high demand exercises will release growth hormones and testosterone, and will carry over to the rest of the workout.

Do what works best for you. You should feel good during your workout. If something doesn’t feel right, switch it up. If you feel good and you’re getting results, what you’re doing is working.

Keep in mind that there is no perfect workout, and it may take some time to figure out what works best for you.