The Best Workout Split For Busy People

The best workout split is one of the most searched questions in fitness and today I am actually going to give you the answer. Not a generic one. The real one based on years of coaching real people with real schedules.

What is the best workout split for busy people who work full time? The answer is simple. It is the one you can stick to.

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The Noise That Is Confusing You

Through years of coaching I have seen people make the same critical error over and over again. And it is not their fault. It is what they see and hear every single day.

It is all over the place. And it leads you to being all over the place. Every week you are either trying something new, switching splits, or standing in the gym confused asking yourself if what you are doing is even working.

So let me clear that up for you right now.

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Why Your Schedule Determines Everything

I have worked with CEOs, executives, electricians, plumbers, construction workers and everyone in between. And I am going to be honest with you — your time is different from everyone else's. That is exactly why it has to be something you can stick to.

If you are working four days of 12 hour shifts and your body is physically beaten up by the end of them, going to the gym six days a week is not realistic. And more importantly recovery is part of the process. You cannot skip it and expect results.

For someone in that situation three days might look like this: go before your first shift, rest through the next three days, then hit the gym twice during your days off. That is it. That schedule allows your body to recover while staying consistent. And if you are handling your nutrition the results will come. It is just a matter of time.

For someone with a regular 9 to 5 who is home by 4 or 5pm — you can make the time. Block 30 to 45 minutes in your calendar three to four times a week. Do what you can handle right now and build on it over time.

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Watch This First

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It Is Never Just About the Split

I want to go a step deeper here because truly the best split is not just the one that fits your schedule. It is also how you utilize it.

I have had clients work out three times a week and lose 40 to 100 pounds in six months to a year. I have had clients work out five times a week and get the same results, sometimes faster. It was never just about the split. It was how they used that split to their advantage and made it work for their life.

So the next time you are in the gym do not think about burning yourself into the ground as fast as possible. Find something where you can work out comfortably, recover properly, eat well, sleep, and repeat. If you do that you will realize that push pull legs, bodybuilding splits, hybrid splits — they all work. They work because they worked for that individual who committed to them.

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Change Your Mindset Around Splits

The next time you go looking for a split ask yourself these questions before you commit to anything:

Because just showing up is not going to cut it alone. You have to show up and push. Consistency without intensity is just going through the motions. The split is the vehicle. You are the engine.

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Here Is Your 4 Day Split to Get Started

I told you I had something for you. Here it is. Use this to get started and do not be afraid to adjust it to fit your life.

Day	Focus	Exercises	Sets / Reps
Day 1	Upper Body Push	Chest press, shoulder press, incline press, tricep pushdowns, lateral raises	3 to 4 sets x 10 to 12 reps
Day 2	Lower Body	Squats, Romanian deadlifts, leg press, walking lunges, calf raises	3 to 4 sets x 10 to 15 reps
Day 3	Rest or Light Cardio	Walk, bike, stretch. Let your body recover.	20 to 30 min
Day 4	Upper Body Pull	Rows, lat pulldown, face pulls, bicep curls, rear delt flys	3 to 4 sets x 10 to 12 reps
Day 5	Full Body	Deadlifts, push ups, dumbbell thrusters, plank, jump rope	3 rounds, 40 sec on 20 sec off
Day 6 and 7	Rest	Sleep. Eat well. Recover. This is when you grow.