Unlocking Results: The Best Workout Splits for Your Goals 💪

Choosing the right workout split can make or break your fitness journey. At HBR Personal Training, we've helped countless clients achieve their goals by matching them with the perfect training approach. Whether you're looking to build muscle, lose weight, or improve overall mobility, understanding workout splits is crucial for maximizing your results.

What Are Workout Splits?

A workout split refers to how you divide your training sessions throughout the week, targeting different muscle groups or movement patterns on different days. The right split depends on your goals, experience level, available time, and recovery capacity.

The Full-Body Split: Perfect for Beginners

Best for: Weight loss, general fitness, beginners, busy schedules

Frequency: 2-4 times per week

Full-body workouts engage multiple muscle groups in each session, making them incredibly efficient for those just starting their fitness journey. This approach allows for maximum calorie burn while building foundational strength across all major movement patterns.

Sample Full-Body Session:

• Squats or goblet squats

• Push-ups or chest press

• Rows or lat pulldowns

• Overhead press

• Planks or dead bugs

"The better you move, the further you go" – and full-body splits teach your body to move as one cohesive unit.

Upper/Lower Split: The Balanced Approach

Best for: Intermediate trainees, muscle building, strength gains

Frequency: 4-6 times per week

This split alternates between upper body and lower body training days, allowing for increased volume while maintaining adequate recovery. It's particularly effective for those looking to build muscle after 35, when recovery becomes increasingly important.

Upper Day Focus:

• Chest, shoulders, arms, back

• Examples: Bench press, rows, shoulder press, bicep curls

Lower Day Focus:

• Legs, glutes, core

• Examples: Squats, deadlifts, lunges, calf raises

Push/Pull/Legs: The Muscle Builder

Best for: Advanced trainees, serious muscle building, strength sports

Frequency: 3-6 times per week

This split organizes exercises by movement patterns, allowing for high training volume while minimizing overlap and maximizing recovery.

• Push Day: Chest, shoulders, triceps

• Pull Day: Back, biceps, rear delts

• Legs Day: Quads, hamstrings, glutes, calves

Specialized Splits for Specific Goals

For Weight Loss After 35

As we age, our metabolism changes, and traditional approaches may not work as effectively. Our personalized approach focuses on:

• Higher frequency full-body or upper/lower splits

• Emphasis on compound movements

• Integration of mobility work

• Proper nutrition coaching support

For Improved Mobility and Health

For clients prioritizing movement quality and pain-free living:

• Movement-based splits (push/pull/squat/hinge)

• Daily mobility sessions

• Focus on corrective exercises

• Integration of functional movement patterns

For Kids and Teens

Young athletes require specialized programming that emphasizes:

• Movement skill development

• Age-appropriate strength training

• Fun, engaging exercises

• Proper form and safety

The HBR Personal Training Difference

At HBR Personal Training, we don't believe in one-size-fits-all solutions. Our expert trainers – including founder Brad Higgins and our team of certified professionals Alireza Aletaha, Andre Allen, and Dashawn Grady – create personalized training plans backed by the latest science.

Every client receives:

• Comprehensive assessment to determine the best split for their goals

• Progressive programming that evolves with their fitness level

• Ongoing support through nutrition coaching and lifestyle guidance

• Flexible options including in-person, online, and at-home training

Making the Right Choice

The best workout split is the one you can stick to consistently. Consider these factors:

1. Your schedule: How many days can you realistically train?

2. Your goals: Are you focused on strength, muscle building, or weight loss?

3. Your experience: Beginners benefit from simpler approaches

4. Your recovery: More isn't always better

Ready to Find Your Perfect Split?

Don't waste time guessing what might work for you. At HBR Personal Training, we take the guesswork out of fitness planning. Our free initial workout gives you the opportunity to experience our personalized approach firsthand, with no commitment required.

Whether you're struggling to lose weight after 35, looking to build muscle and feel amazing again, or simply want to move better and live fulfilled, we're here to help you unlock your potential.

Get started today:

• Visit us at hbrpersonaltraining.com

• or Call (703) 209-2581

• Schedule your free consultation

Remember: Live better & feel fulfilled. Your fitness journey starts with the right plan, and the right plan starts with understanding your unique needs. Let us help you discover the workout split that will transform your body and your life.

HBR Personal Training is located in Alexandria, Virginia, and offers both in-person and online training programs. Our mission is to empower people to live fulfilled lives through correct movement practices, because we believe that maintaining a healthy body is the foundation for everything else in life.