The idea behind it is that you split up your muscle groups into specific workouts. Not always too equally, either. It revolves around arms, back, chest, shoulders, legs and abs. They all have their own dedicated day, which means you can really max them out AND you don't have the worry about them getting fatigued through working other muscles first. That's often a problem with other exercises.
The One Bodypart A Day Split Yet another way to split up the body parts is to train one body part per day (the one body part a day split). This works well for some people. One body part is trained each day. For example, on the first day, you might train chest, on the second day you might train biceps, on the third day you might train legs, and so forth until you have completed a training cycle.
This push-pull, two-day exercise routine is the perfect full body workout. This easy two day training plan checks all the right boxes. Sign up to our newsletter Newsletter (Image credit: Getty.
However, as you'll read below, you don't have to get all of your exercise requirements done at once. In fact, it's perfectly okay to break up your workouts into smaller segments throughout the day. For example, if you can't find the time to take a brisk walk for 30 minutes a day, split up your workout into smaller segments. You can take a 10.
For all-day energy, strike a downward dog split in the morning: Start in a downward dog, spreading your fingers wide, tucking your toes, and lifting your hips up and back. Once stable, reach your left leg behind you, opening up the hips and shoulders, and twisting your core slightly to the left. Hold for a couple of breaths and repeat on the opposite side.
With most other workouts, you are breaking things up in terms of body parts. Maybe a 3 day split of chest, shoulders and triceps one day, legs another, and back and biceps on the third. Maybe a 4 day split of chest and triceps one day, back and biceps another, legs a different day, and shoulders on the last. Or even a 2 day upper and lower.
Two things they talk about, among many other things, are 1) avoiding being sedentary throughout the whole day; like every hour you need to be moving (ie, if you work at a desk sitting down for 12 hours and then think going to the gym for an hour is going to be enough then SRY NOPE), and 2) high-intensity workouts (in fact, 3x 20-second maximum-intensity cycling could have HUGE impacts on.
Lift weights four or six days per week. A six-day workout schedule allows you to spend even greater time on the muscle groups assigned to each workout, which is ideal for advanced lifters looking to put on size. If you're just starting out on a higher-volume workout or are looking to focus on strength, begin with a four-day workout schedule.