Workout "split" schedule weekly routine?


When considering a weekly workout "split" where different muscle groups are trained on different days of the week, there are various approaches one can take. On the , and his guests provide insights into designing workout splits and the importance of choosing a split that fits one’s lifestyle and that can be consistently followed.

Some key takeaways from their discussions include:

  • The most important aspect of a workout split is choosing one you can stick to, regardless of the specific days or muscle groups involved. Whether it's full-body workouts or specialized sessions such as push/pull/legs, find a routine that fits your preferences and schedule 1.
  • A flexible schedule is crucial for accommodating changes in life and maintaining consistency in fitness. Workouts can be moved around within the week to manage factors such as sleep, recovery, and other obligations 2 3.

    Body Part Splits

    Jeff and Andrew discuss the different types of body part splits for workouts and emphasize the importance of finding a split that fits your schedule and that you will stick to. They mention the push-pull-legs split as a good option and also touch on the effectiveness of the traditional Bro split.

    Huberman Lab

    Jeff Cavaliere: Optimize Your Exercise Program with Science-Based Tools | Huberman Lab Podcast #79
  • An example of a specific weekly routine shared by includes long endurance on one day, leg resistance training on another, heat cold contrast, torso training plus neck, moderate intensity cardiovascular exercise, high intensity interval training, and an arms and calves day. It's important to note that this schedule is adaptable and workouts may be shifted according to individual needs 4.
  • Consistency in training schedules is more vital than following a strict seven-day split. Workouts can be organized based on what fits best with individual energy levels and schedules, and does not necessarily have to align with the calendar week 5.
  • In terms of structuring workouts, one approach could involve dividing training into speed and power, strength and higher heart rate, followed by steady-state, long-duration endurance across three days, which can be efficient even with a full work time of 30 to 45 minutes 6.

Remember, these are examples and considerations brought up on the Huberman Lab podcast. Individual preferences, goals, and physical conditions should ultimately guide how one structures their weekly workout routines.