Whats the BEST way to split up workouts?
What’s the best way to split up your workout? What muscles should I workout each day of the week?
First off all, a workout split is what muscles you decide to train on a given day. To give some examples you can do a push/pull split, an upper body/lower body split or even a chest, back, arms, legs type split. There’s so many different ways you can do this so how do we know which one is best?
Whenever I’m teaching someone who doesn’t consistently workout about what split is best, I always go with the push/pull split. It’s very simplistic because every time we do a pulling motion we hit our back and biceps. Every time we do a pushing motion we hit chest and triceps. Then the other 3 days are usually legs, shoulders and an ab/cardio day. You can stick to this forever and as long as you change your workouts and stay consistent you will definitely see results.
With calisthenics this can be a bit tricky especially when skill training gets involved. By skills I mean handstands, front levers, planche and back levers. I usually still stick to push (pushups & dips) and pull (pull-ups) days but I’ve transitioned to something a little more complicated.
I’ll do one progression from each skill and then do 4-5 rounds of that. So yes it’s a bit of everything. The next day I would just change my progressions for each skill.
I also have done days where I do the basics for either push or pull, then do the corresponding harder skill with the opposite muscle group. So for example If I wanted to work on my planche and handstand push-ups I’d be working a lot on my pushing muscles (chest, triceps, and shoulders). Therefore, I would then do pull-ups for my back and biceps. Now if I wanted to work on my front lever I would do push-ups and dips. This way I continually work on my fundamentals while training skills and not completely gas myself out. The bigger your base is the higher you can build so make sure you’re always working on your fundamentals (pull-ups, push-ups, dips).
Try a split that fits your schedule the best and work from there!
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