Workout Split: Training Frequency and the Best Workout Plan for Active Adults and Busy Parents
If you’ve ever wondered how to fit a workout into your hectic life, you’re not alone. Whether you’re an active adult balancing work and hobbies or a busy parent chasing after children, finding the right workout split and training frequency can transform your fitness journey. This comprehensive guide will help you understand how to organise your workout routine, maximise muscle and strength gains, and stay energised, no matter how packed your schedule is!
Why Your Workout Split and Training Frequency Matter
When it comes to building muscle, improving strength, or simply boosting your energy, how you structure your workouts is just as important as the exercises themselves. The term "workout split" refers to how you divide your training sessions throughout the week, by muscle group, body region (like upper or lower body), or workout type.
Understanding your training frequency, how many times per week you exercise and train each muscle group, enables you to plan effectively for muscle growth, strength gains, and overall health. Mastering these basics empowers you to design the best workout plan for your unique lifestyle.
The Fundamentals: What is a Workout Split?
A workout split is simply the way you break up your weekly training sessions. Think of it as your fitness schedule, determining which muscle groups you train on specific days, how often you work each muscle group, and how much rest you get between sessions.
Popular Types of Workout Splits
Full Body Workout Split: Train all major muscle groups in every session, usually 2–3 times per week.
Upper/Lower Split Workout: Alternate between upper and lower body sessions, typically performed 4 days per week.
Push Pull Legs Split (PPL): Divide workouts into push (chest, shoulders, triceps), pull (back, biceps), and leg days, ideal for 4–5-day routines.
Body Part Split (Bro Split): Focus each session on a single muscle group (e.g., chest day, back day), often 5 days per week.
Each split has unique benefits depending on your goals, schedule, and experience level.
Training Frequency: How Often Should You Train Each Muscle Group?
The Science of Training Frequency
Training frequency is the number of times per week you train each muscle group. Research shows that working each major muscle group twice per week optimises muscle growth and strength development. This approach, known as "higher training frequency," stimulates hypertrophy (muscle growth) while allowing for adequate recovery.
Balancing Weekly Workouts and Rest Days
2–3 days per week: Ideal for beginners or those with minimal time.
3–4 days per week: Perfect for most busy adults and parents, balancing progress and recovery.
4–5 days per week: Great for those seeking faster gains or who enjoy frequent activity.
Remember: More isn’t always better! Your progress happens during recovery, so prioritise rest days as much as workout days.
Choosing the Best Workout Split for Your Lifestyle
Full Body Workout Splits (2–3 Times Per Week)
Full body workouts are perfect for anyone with limited time or who is new to strength training. You target all major muscle groups, legs, chest, back, shoulders, and arms, in each session. Training volume is distributed across the week, making it easier to fit workouts into a busy lifestyle.
Sample Routine (3 Days Per Week):
Monday: Full body workout
Wednesday: Full body workout
Friday: Full body workout
This schedule allows you to train each muscle group twice or even three times per week, optimising muscle growth and strength while leaving plenty of rest days for family or other commitments.
Upper/Lower Split (4 Days Per Week)
The upper/lower split is a popular choice for active adults who want to train more frequently but can’t commit to daily sessions. Alternate between upper and lower body workouts to hit each muscle group twice per week.
Sample Routine (4 Days):
Monday: Upper body
Tuesday: Lower body
Thursday: Upper body
Friday: Lower body
This split offers an outstanding balance of training volume, frequency, and rest. If you miss a day, you can easily adjust your schedule.
Push Pull Legs Split (4–5 Days Per Week)
This split is excellent for those who want variety and higher training frequency. By dividing your routine into push, pull, and legs, you can train 4 or 5 times per week and hit each muscle group twice weekly.
Sample Routine (5 Days):
Monday: Push (chest, shoulders, triceps)
Tuesday: Pull (back, biceps)
Wednesday: Legs
Thursday: Push
Friday: Pull
This approach promotes muscle growth and strength while minimising the risk of overtraining.
Body Part Split (5 Days Per Week)
If you enjoy focusing on one muscle group per session, the body part split may be for you. This method is popular among advanced lifters but can be time-consuming.
Sample Routine (5 Days):
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Legs
Friday: Arms
While this split allows for high training volume per session, muscle groups are only trained once per week. For optimal muscle gains, consider cycling this approach with a full body or upper/lower split.
Building Your Weekly Training Program
Key Elements of an Effective Workout Plan
Regardless of your split, a well-designed training program should include:
Compound movements (e.g., squats, deadlifts, push-ups) to target multiple muscle groups
Isolation exercises (e.g., bicep curls, tricep extensions) for specific areas
Progressive overload: Gradually increase weights, reps, or sets
Rest days: Crucial for recovery and muscle building
Sample Workout Plan for Busy Parents
Here’s a practical example for busy parents who want a balanced and efficient routine:
3-Day Full Body Routine:
Day 1: Squats, push-ups, bent-over rows, lunges, planks
Day 2: Deadlifts, bench press (or push-ups at home), lat pulldowns, step-ups, side planks
Day 3: Goblet squats, shoulder press, dumbbell rows, glute bridges, mountain climbers
All exercises can be performed at a gym or adapted for home with resistance bands or bodyweight. Aim for 2–4 sets of 8–12 reps per exercise, adjusting to your fitness level.
Tips for Staying Consistent with Your Workout Routine
Schedule workouts like appointments. Make them non-negotiable.
Keep sessions short and focused. Thirty to forty-five minutes is enough!
Prepare your gear the night before. Lay out your shoes and workout clothes.
Include the family. Invite your kids to join in with bodyweight moves or stretches.
Celebrate small wins. Every session brings you closer to your muscle and strength goals.
The Importance of Rest Days for Muscle and Strength Gains
Rest days are essential for muscle recovery, strength gains, and injury prevention. Overtraining can lead to fatigue, mood swings, and even muscle loss. Schedule at least one or two rest days per week, or more if you feel sore or fatigued. Use rest days for active recovery, take a walk, stretch, or relax with your family.
Frequently Asked Questions: Workout Splits, Training Frequency, and Building Muscle
How many days per week should I train for muscle gain?
Aim to train each major muscle group twice per week. For most people, this means working out 3 to 5 times weekly.
Is it better to do full-body workouts or split routines?
Both are effective. Full-body workouts are ideal for beginners or those with limited time. Split routines (such as upper/lower or push/pull/legs) are great if you have more time and want to increase training volume.
Can I build muscle with 3 days per week?
Absolutely! With the right exercises and progressive overload, a 3-day full-body routine can produce significant muscle and strength gains.
I’m a parent with very little time. What’s the best workout plan for me?
A full-body workout split, 2–3 times per week, is efficient and effective. Focus on compound exercises and keep sessions to about 30 minutes.
What is the best split for hypertrophy (muscle growth)?
Training each muscle group twice per week with an upper/lower split or push/pull/legs split is ideal for hypertrophy. Adjust training volume and rest days to ensure proper recovery.
Should I train muscle groups more than once a week?
Yes! Research supports training each muscle group twice per week for optimal muscle growth and strength gains.
How vital are rest days?
Very important! Rest days allow your muscles to recover and grow. Skipping rest increases your risk of overtraining and injury.
Can I change my workout split if my schedule changes?
Absolutely. Your training plan should fit your life, not the other way around. If you’re short on time, switch to a full-body routine. If you have more availability, try a 4–5 day split.
What if I miss a training session?
Don’t worry! Life happens. Just pick up with your next planned session. Long-term consistency matters more than weekly perfection.
How can I determine if my training volume is sufficient?
If you’re getting stronger, your muscles feel challenged but not constantly sore, and you’re seeing steady progress, your training volume is likely right for you.
Conclusion: Your Path to a Stronger, Healthier You
No matter how busy you are, there’s a workout split and training frequency that can work for you. Whether you choose a full body workout, upper/lower split, or a 4–5 day routine, the keys are consistency and listening to your body. Schedule your training sessions, prioritise rest days, and celebrate every milestone on your journey to building muscle, strength, and better body composition.
Start small, stay committed, and remember: the best workout plan is the one you can stick with. You’ve got this!