Find Your Perfect Workout Split: 5 Effective Routines for Building Muscle And Strength

The 5 Best Workout Routines for Beginners

At BLK BOX GYM, we understand that building muscle and strength is a common goal for many of our clients. However, with so many different workout splits to choose from, it can be challenging to determine the best routine for your needs. That's why we've created this guide to help you find your perfect workout split and achieve your fitness goals.

As a leading personal training gym, our team of certified personal trainers in Richmond can help you build muscle and strength through customized workout routines. Whether you are a beginner or a seasoned gym-goer, we can help you find an effective and safe routine to help you achieve your goals.

1. Full-Body Workout Split

If you are new to weightlifting or have limited time to spend at the gym, a full-body workout routine can be an excellent option. This routine involves training all major muscle groups in one session, typically 2-3 times per week. You will perform compound exercises that target multiple muscle groups, such as squats, deadlifts, and bench press. This approach is ideal for building overall strength and can be modified to fit your fitness level.

Benefits:

• Efficient use of time
• Targets all major muscle groups for overall strength
• Easy to modify for different fitness levels

Sample Schedule:

• Monday: Squats 3 sets x 12 reps, Bench Press 3 sets x 12 reps, Barbell Rows 3 sets x 12 reps, Lunges 3 sets x 12 reps, Lat Pulldowns 3 sets x 12 reps
• Wednesday: Deadlifts 3 sets x 5 reps, Incline Bench Press 3 sets x 12 reps, Seated Cable Rows 3 sets x 12 reps, Leg Press 3 sets x 12 reps, Shoulder Press 3 sets x 12 reps
• Friday: Bench Press 3 sets x 5 reps, Pull-Ups 3 sets x 12 reps, Dumbbell Curls 3 sets x 12 reps, Tricep Extensions 3 sets x 12 reps, Cable Flys 3 sets x 12 reps

2. Upper/Lower Split

An upper/lower split involves training the upper body and lower body on separate days, usually 2-3 times per week. You will perform exercises that target specific muscle groups, such as leg press and calf raises for the lower body and bench press and rows for the upper body. This approach is ideal for building muscle mass and strength and can be modified to fit your fitness level.

Benefits:

• Targets specific muscle groups for more focused training
• Ideal for building muscle mass and strength

Sample Schedule:

• Monday: Upper Body
• Tuesday: Lower Body
• Thursday: Upper Body
• Friday: Lower Body

3. Push/Pull/Legs Split

A push/pull/legs split involves training pushing muscles (chest, shoulders, and triceps), pulling muscles (back and biceps), and legs on separate days, usually 3-4 times per week. You will perform exercises that isolate specific muscle groups, such as lateral raises, chin-ups, and squats. This approach is ideal for building muscle mass and can be modified to fit your fitness level.

Benefits:

• Targets specific muscle groups for more focused training
• Ideal for building muscle mass and strength
• Easy to modify for different fitness levels

‍Sample Schedule:

• Monday: Push Day
• Tuesday: Pull Day
• Thursday: Push Day
• Friday: Pull Day

4. Body-Part Split

A body-part split involves training one or two muscle groups per session, typically 3-4 times per week. This approach is ideal for targeting specific muscle groups and building muscle mass. You will perform exercises that isolate specific muscle groups, such as bicep curls and leg extensions. This approach requires more time in the gym but can be an effective way to build muscle mass.

Benefits:

• Targets specific muscle groups for more focused training
• Ideal for building muscle mass and strength

Sample Schedule:

• Monday: Chest and Triceps (bench press, incline bench press, flys, tricep extensions)
• Tuesday: Back and Biceps (deadlifts, rows, chin-ups, hammer curls, face pulls)
• Thursday: Shoulders and Abs (shoulder press, lateral raises, reverse flys, planks)
• Friday: Legs (squats, leg press, lunges, calf raises, leg extensions)

5. Powerlifting Split

A powerlifting split is designed to increase your strength in the three main lifts: squat, bench press, and deadlift. This routine typically involves lifting heavy weights at low repetitions, such as the 5x5 strength training routine. This approach is ideal for those looking to improve their powerlifting performance or increase overall strength.

Benefits:

• Targets the three main powerlifting lifts
• Ideal for increasing overall strength and powerlifting performance

Sample Schedule:

• Monday: Squat Focus Day
• Wednesday: Bench Press Focus Day
• Friday: Deadlift Focus Day

Book a Free Consultation Today

At BLK BOX GYM, we know that hitting the gym isn't just about getting a quick pump or a good sweat going. It's about achieving your goals and becoming the best version of yourself. That's why we offer a variety of workout splits that are tailored to fit your unique needs and preferences.

Our certified personal trainers will work with you every step of the way to determine the best routine for your fitness level, goals, and personality. With our expert guidance, extensive exercise library, customized workout programs, and dedicated support, you'll be crushing your fitness goals in no time.

So what are you waiting for? Come visit us today and discover why BLK BOX GYM is the top personal training gym in Richmond!