The award-winning Jefit app has hundreds of strength training programs you can choose from. Some of the more popular programs, though, are known as split training programs. Split workouts refers to splitting up various muscle groups and working them on certain days. There are split programs that use four, five or even six five days, depending on how much time a person has for training. There is plenty of research available showing different types of split workouts offer significant strength results.
Example of Upper/Lower Split Program
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest day
- Thursday: Upper body
- Friday: Lower body
- Saturday & Sunday: Rest day
4-Day Split
The program can be broken down by muscle group or movements like a push, pull routines. A body part split workout has you train one to three body parts per training session twice per week. The upper/lower body split program works well for a lot of people. You work each muscle groups twice a week and there is plenty of recovery during the week. Another great program is a Push/Pull/Leg Program. An example of this can be found below.
Push, Pull, Legs Split Example
- Monday: Push (bench press)
- Tuesday: Pull (deadlift)
- Wednesday: Legs (back squat)
- Thursday: Rest
- Friday: Push (high volume or bench press alternative)
- Saturday: Pull (high volume or deadlift alternative)
- Sunday: Legs (high volume or back squat alternative)
There are many permutations when you sit down and design a split routine. Here are a few programs recently released by the Jefit team that use split workouts.
New Jefit Split Programs
3 Day Split Program – – Beginner Routine
4 Day Split Routine – – Intermediate Plan
5 Day Split Plan – – Advanced Program
6 Day Split – – Advanced Workout
Previously Published Jefit Split Programs
5 Day Split Routine (Research based)
Stay Stronger Together
Jefit, named best strength app by Sports Illustrated, Esquire, GQ, Men’s Health, Greatest, Forbes Health, and many others. It offers a community responsible for 92,000,000 workouts to date! The app, which recently passed 10 million downloads, comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio coaching cues, and can share strength and HIIT workouts with friends. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
