What Are Workout Splits?
Workout splits are an effective strategy to structure your training by dividing muscle groups across specific days. This approach allows you to train each area with greater intensity while giving your muscles the necessary time to recover—crucial for muscle growth and injury prevention. It's an ideal method for beginners looking to build a solid foundation, as well as for advanced athletes aiming to enhance performance.
Types of Workout Splits
1. Push/Pull/Legs Split
-
Push: Focuses on muscles like chest, shoulders, and triceps.
-
Pull: Targets back and biceps muscles.
-
Legs: Dedicated day for quadriceps, hamstrings, and glutes.
This split is perfect for those training three to five times a week who want to balance training volume across muscle groups.
2. Upper/Lower Split
-
Upper: Training the upper body — chest, back, arms, and shoulders.
-
Lower: Focus on lower body — legs, glutes, and calves.
Ideal for those working out four times a week looking for a more straightforward, less segmented approach.
3. Body Part Split
Each day of the week focuses on a specific muscle group — for example, chest on Monday, back on Tuesday, legs on Wednesday, and so on.
Recommended for those training five or more days a week seeking a highly specialized routine.
Recommended Ironside Equipment for Every Muscle Group
Ironside offers premium-quality fitness equipment designed to help you maximize the results of your workout splits. Here are our top recommendations for each muscle group:
Chest & Shoulders Day (Push)
-
XR-1 Adjustable Bench: Built to handle heavy loads with incline adjustments, allowing a full range of chest and shoulder exercises. Features dense foam padding for comfort and support.
-
IRONSIDE Infinity Incline Bench Press: Perfect for push exercises like the incline bench press. Its ergonomic design and sturdy frame make it essential for high-intensity chest and shoulder workouts.
Back & Biceps Day (Pull)
-
Cable Pulley Machine: Equipped with a high-quality pulley system, ideal for lat pulldowns and rowing exercises, providing smooth and consistent resistance. Great for building upper back and bicep strength.
-
Pull-Up Bar: A must-have for functional strength development. Pull-ups effectively train the back and improve overall body control and endurance.
Legs & Glutes Day (Legs)
-
IRONSIDE 45° Leg Press: Designed for smooth, natural movement, this leg press targets quads, glutes, and calves. Its high load capacity makes it suitable for both beginners and advanced athletes.
-
Squat Rack: Essential for safe and efficient squatting. Equipped with adjustable safety bars, it allows confident training to maximize your gains.
Complementary Accessories
-
Resistance Bands: Perfect for adding extra intensity to leg and arm workouts by increasing exercise difficulty.
-
Weightlifting Belt: Crucial for maintaining proper posture and protecting your back during heavy lifts.
Workout splits help you structure your training efficiently by focusing on specific muscle groups and improving recovery. With Ironside products, you can maximize your performance and train safely—whether at home or in a professional gym. Equipping yourself with the best machines and accessories ensures effective progress toward your strength and fitness goals.