Ever hit the gym and feel like you’re trying to work every muscle in one go? By the end, your energy’s drained, your form’s slipping, and the last set feels like a chore.
There’s a better way to train—one that keeps you strong, focused, and ready to come back for more. It’s called the split workout, and it might just be the key to getting consistent, measurable results without burning out.

Want to push your limits without burning out? According to strength and conditioning coach Kelvin Johnson, split training is the answer. He explains that success lies in “striking the right balance between effort and rest so your muscles can come back stronger each session.” To help beginners, he also provides a specially designed 3-day PPL workout routine.

What Is a Split Workout?

Instead of training your whole body in one session, a split workout focuses on specific muscles or movement patterns each day.
This could mean:

Upper/Lower Split

– Upper body one day, lower body the next

Push/Pull/Legs

– Push movements (chest, shoulders, triceps), pull movements (back, biceps), and legs each on their own day

Body Part Split

– A dedicated “chest day,” “back day,” “leg day,” etc.

The big win? While one muscle group is recovering, you’re training another—so you can work out more often without overtraining.

Why People Love Split Training

Better Focus

– You give each muscle group the attention it needs 

More Recovery Time

– Muscles grow during rest, not just during training

Higher Volume, Better Gains

– More sets and reps for each muscle in one session

Flexibility

– You can adjust splits to fit your schedule and goals

A Simple 4-Day Upper/Lower Split Plan

Day 1 – Upper Body Strength

Bench Press – 4×8

Pull-Ups – 4×Max Reps

Overhead Press – 3×10

Bent-Over Rows – 3×10

Day 2 – Lower Body Strength

Back Squats – 4×6

Romanian Deadlifts – 3×8

Walking Lunges – 3×12/leg

Calf Raises – 3×15

Day 3 – Upper Body Power

Incline Dumbbell Press – 3×10

Chin-Ups – 4×Max Reps

Seated Shoulder Press – 3×10

Face Pulls – 3×12

Day 4 – Lower Body Power

Deadlifts – 4×5

Front Squats – 3×8

Bulgarian Split Squats – 3×10/leg

Glute Bridges – 3×12

Track Your Progress Like It Matters

The best split in the world won’t work if you’re not tracking what you lift and how you improve. Keep a simple workout log—on paper or in an app—to note your sets, reps, and weights. Over time, you’ll see patterns, spot plateaus, and know exactly when to push harder. Utilize a free workout planner to easily create a personalized workout routine that aligns with your specific goals, time constraints, and equipment.

Bottom Line

If you want to train more often without draining your energy, a split workout might be the smartest move you can make. You’ll get stronger, recover faster, and enjoy the process a whole lot more.

So next time you hit the gym, don’t try to do it all—split it up, go hard, and come back ready for more.