Work on your weak areas. Body part split workouts allow you to focus on weaker body parts and put a concentrated effort into strengthening a specific area. Body part splits usually include isolation exercises that hone in to really work one muscle group at a time, like a bicep curl.
Maximize muscle mass. If your goal is hypertrophy, aka building serious muscle and size, the body part split training style is generally considered the best way to do it. That’s why our muscle-building program Centr Power follows a split structure in each training week – with a mix of isolation and compound exercises to layer up the gains.
Focus on a specific strength goal. Want to complete 20 push-ups or grow your arms? Body part split workouts mean you can specifically train the muscle groups involved in that movement pattern or those areas.
Who can use body part split workouts?
Body part split workouts might be best for you if:
You’re training at Intermediate or Advanced level and feel ready to level up your gains.
You have a particular muscle group you’d like to strengthen.
You are injured and limited to training certain muscle groups.
You’re looking to build serious size and muscle.
You’re organized and can consistently dedicate 4+ days a week to training.
Examples of body part split workout routines
There are a bunch of different ways to break up a body part split routine. Below, we’ll look at some routine options that might work for you.
Classic split
A classic 5-day "bro split" gym routine, where each day is dedicated to a specific muscle group. This routine allows for focused training and ample recovery for each muscle group.
Day 1: Chest
Bench press: 4 sets of 8–12 reps
Incline dumbbell press: 4 sets of 8–12 reps
Cable flys: 3 sets of 1–15 reps
See AlsoWall Sit Exercise: How To Do It And Variations | Garage Gym ReviewsThe best gym equipment for sustainable weight loss - Insure4Sport BlogHate squats? Try wall sits for 5 minutes daily to lose weight and tone your legsBenefits of Wall Sitting: A Comprehensive Research-Based Guide - PharmEasy BlogDips (leaning forward for chest emphasis): 3 sets of 8–10 reps
Day 2: Back
Deadlifts: 4 sets of 6–10 reps
Pull-ups or lat pulldowns: 4 sets of 8–12 reps
Bent-over barbell rows: 4 sets of 8–12 reps
Seated cable rows: 3 sets of 10–12 reps
Day 3: Legs
Squats: 4 sets of 8–12 reps
Leg press: 4 sets of 10–15 reps
Lunges (barbell or dumbbell): 3 sets of 10 reps per leg
Stiff-legged deadlifts: 3 sets of 8–12 reps
Calf raises: 4 sets of 12–15 reps
Day 4: Shoulders
Overhead press (barbell or dumbbell): 4 sets of 8–12 reps
Lateral raises: 3 sets of 12–15 reps
Front raises: 3 sets of 12–15 reps
Shrugs: 4 sets of 8–12 reps
Day 5: Arms
Bicep curls (barbell or dumbbell): 4 sets of 8–12 reps
Tricep pushdowns: 4 sets of 8–12 reps
Hammer curls: 3 sets of 10–12 reps
Skull crushers: 3 sets of 8–12 reps
Superset – dumbbell curl and tricep extension: 3 sets of 10–12 reps
Alternatively, try two upper-body and two lower-body sessions weekly, or divide your days between pulling and pushing movements.
Whatever split you use, ensure at least 48 hours of rest between training the same muscle group for optimum recovery.
Don’t overthink it
We get it, the gym can be intimidating and the information overwhelming – especially if you’re a newbie. But don’t let trying to figure out the ‘optimum’ way to build muscle stop you from picking up the weights and diving in.
Any strength training you can fit into your exercise routine is great. And while both styles have benefits, ultimately the best style of training is the one you can stick to. Through experimentation and experience, you’ll find what gets the best results for you.
FAQs about full-body workouts
Can you do a full-body workout every day?
No, you need to give the muscle groups you’re working at least 48 hours to recover between sessions. This might make you feel like you're not working as hard, but with proper recovery and rest days, you’ll see results sooner. If you want to work out on consecutive days, consider a body part split workout program instead.
What are the benefits of a full-body workout?
There are a bunch of benefits. The most obvious is that every workout targets the major muscle groups, meaning you won’t be stressed about missing leg or chest day if life gets in the way of your workout. For this reason, full-body workouts are a good choice if you’re someone with a busy schedule. You’ll boost your cardio levels too, given full-body workouts generally elevate the heart rate and promote functional fitness.
What is the best full-body workout?
The exact workout really depends on your goals. The best full-body exercises are typically compound movements targeting multiple muscle groups, such as squats, deadlifts, bench presses, and pull-ups. These exercises help with improving strength and endurance, and building muscle mass efficiently. Incorporating variations of these exercises in a well-rounded routine can ensure balanced muscle development while helping to prevent injury.
Ready to build muscle?
Whichever training style suit you, Centr has your strength workouts covered. From daily sessions with our expert trainers to our definitive muscle-building program Centr Power – follow in Chris Hemsworth’s footsteps to build serious strength and size at home or in gym.
Want more advice from the experts?
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