There are 1,440 minutes every day. Even the busiest person can make room for a 30-minute workout.
There are many alternatives to how you can increase your daily physical activity. But the best way to do it is to have a schedule. Split schedules such as Cardio/Resistance Split, Upper/Lower Body Split, Total Body Split, Push/Pull/Leg and Core Split, and 5 Day Split are splits that you can start using starting today.
According to experts in recent studies, establishing a daily routine will create a long-term adherence to fitness. Although, it has been studied that adding in too many changes to a day will be difficult to sustain and may result in a behavior relapse.
With that being said, start slow and aim to add one or two changes at a time.
In this article, I’ll be talking about the importance of having a workout schedule, how you can slowly add physical fitness into your day, and the different types of schedules you can do.
Why It’s Important To Have A Workout Schedule
By having a workout schedule, you’ll know exactly what, how, and when to exercise. You’ll have a plan instead of contemplating on what you should do.
I remember when I used to just sit there, trying to come up on exercises I should do. Once I started writing down my workouts according to the amount of free time and the equipment I have, I started to actually workout.
In the beginning it might still seem and feel like it’s a hassle, but once you have it all written down it becomes a habit. No more guessing on what workouts to do, you just do it.
The biggest outcome from creating your workout schedule is a lifetime adherence to physical fitness.
Different Types of Workout Schedule (Splits)
I’ve listed the different types of splits that I personally use for my clients. I’ve ranked them from beginner to advanced.
1) Cardio/Resistance Split
This workout split is perfect for those who are just starting. If your main goal is to increase your daily physical activity this is perfect for you.
Example:
Day 1: Moderate Intensity Cycling
Day 2: Total Body Workout
Day 3: Moderate Intensity Jogging
Day 4: Rest Day
Day 5: Total Body Workout
Day 6: Moderate Intensity Running
Day 7: Rest Day
2) Total Body Split
This also falls into those who are just starting. This split is great especially for those who are short on time because you’re hitting the whole body in one workout session.
Here’s an example of a total body workout exercise session:
Be advised that each workout can be changed with a different type of exercise that hits the same muscle group.
Back Lat Pulldown Machine
Chest Press Machine
Leg Press Machine
Tricep Rope Pulldown
Dumbbell Alternate Curls
Shoulder Lateral Raise Machine
Once you’re more advanced, you can start using free weights. For example, instead of using a leg press machine, you can start doing the squats.
Example:
Day 1: Total Body
Day 2: Rest
Day 3: Total Body
Day 4: Rest
Day 5: Total Body
Day 6: Rest
Day 7: Total Body
3) Upper/Lower Body Split
Once you’re a little bit more advanced, this workout schedule should be your next split. This is because you’ll be increasing your intensity/workout load through progression, which will require a longer rest time.
Take note that it takes at least 48 hours for your muscle to recover and rebuild.
Example:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest Day
Day 4: Upper Body
Day 5: Lower Body
Day 6: Rest Day
Day 7: Upper Body
On Day 7 your split should reset. On Day 8 you’ll do Lower Body.
4) Push/Pull/Legs & Core Spit
If you feel like you’re not getting sore anymore or you feel like you’ve graduated from the splits above, this split is perfect for you.
I personally use this split for clients who I know are capable of handling the amount of resistance stress on their bodies.
With this split, you’ll have more time to focus on certain muscle groups with the same movements.
Example:
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back and Biceps)
Day 3: Legs & Core
Day 4: Rest Day
Day 5: Push (Chest, Shoulders, Triceps)
Day 6: Pull (Back and Biceps)
Day 7: Legs & Core
5) 5 Day Split (Single Body Part)
Once you get to this 5 day split, that means you’ve got the proper form, strength, and mindset.
A 5 day split is not for beginners.
The 5 day split consists of you hitting 1 body part a day.
This requires a lot of motivation and effort. You’ll have to increase the intensity, which puts a lot of stress into your muscle to create hypertrophy.
Example:
Day 1: Back Day
Day 2: Arms Day
Day 3: Chest Day
Day 4: Shoulders Day
Day 5: Legs & Core
Day 6: Rest
Day 7: Back Day
On Day 7, Repeat the whole cycle.
Remember, for best results, it’s best to follow the recommendation made by ACSM. Click Here to read about the recommendations according to your specific goal.
I use these splits as part of the progression. Once a client excels, they move up to the next splits.
It’s not a race, you’ll know when you’re ready to move up to the next split.
To decrease the chance of overtraining, injuries, and plateau make sure you read this Progression Article I wrote.
Workout Schedule Layouts
I’ve created a workout schedule for you! Download it and print it out!
These two workout schedule layouts have all the recommendations.
Create a schedule just for you, stop guessing what to do at the gym. This will help create a habit and a long-term adherence to physical fitness.
Once you get bored switch it out. Try different types of exercises, do a different type of split. A well-planned progression plan is one of the keys to success.
You Got This! I BELIEVE IN YOU!
Remember if you have any questions, shoot me a message on any of my social media and I will get back to you as soon as possible!
