{"id":84189,"date":"2026-01-05T20:33:36","date_gmt":"2026-01-05T20:33:36","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=84189"},"modified":"2026-01-05T20:33:36","modified_gmt":"2026-01-05T20:33:36","slug":"muscle-group-workout-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/","title":{"rendered":"Muscle Group Workouts: How to Optimize Your Training Splits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#What_Is_a_Muscle_Group_Workout_Plan\" >What Is a Muscle Group Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#How_Do_I_Grow_Muscles_Fast\" >How Do I Grow Muscles Fast?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Which_Muscles_Are_Best_Trained_Together\" >Which Muscles Are Best Trained Together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#How_Should_a_Workout_Be_Structured\" >How Should a Workout Be Structured?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Which_Muscle_Groups_Shouldnt_Be_Combined\" >Which Muscle Groups Shouldn\u2019t Be Combined?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#What_Is_a_Good_Muscle_Group_Workout_Plan\" >What Is a Good Muscle Group Workout Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#4-Day_UpperLower_Split_Program\" >4-Day Upper\/Lower Split Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Which_Muscles_Should_You_Train_Every_Day\" >Which Muscles Should You Train Every Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Whats_a_Good_Workout_Schedule_to_Build_Muscle\" >What&#8217;s a Good Workout Schedule to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Whats_The_Best_Muscle_Split\" >What\u2019s The Best Muscle Split?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#What_is_the_hardest_muscle_group_to_train\" >What is the hardest muscle group to train?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Can_I_train_my_chest_and_biceps_together\" >Can I train my chest and biceps together?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Which_muscles_take_the_longest_to_grow\" >Which muscles take the longest to grow?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#Which_muscles_recover_the_slowest\" >Which muscles recover the slowest?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you want to be good at your favorite exercise activities, there\u2019s little room for improvisation. A structured approach rooted in science is far more effective than simply showing up and doing what feels right. This is particularly true when your goal is to build muscle and strength efficiently.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A well-designed workout plan acts as your roadmap, guiding you through the complexities of resistance training. It helps you manage variables like volume, intensity, and frequency to ensure you&#8217;re providing the right stimulus for growth without overtraining.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will break down the science behind muscle group workouts, helping you build an effective plan tailored to your goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Muscle_Group_Workout_Plan\"><\/span><b>What Is a Muscle Group Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A muscle group workout plan, often called a &#8220;training split&#8221;, is a schedule that organizes your resistance training sessions by targeting specific muscles or muscle groups on different days. Instead of working out your entire body in every session, you divide your routine to allow for focused effort and adequate recovery for every part of your body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to maximize the training stimulus for each muscle group while giving it enough time to repair and grow stronger before the next session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This method is based on the principle of progressive overload, which involves gradually increasing the stress placed on your muscles over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By dedicating specific days to certain muscle groups, you can increase the total training volume &#8211; the total amount of work performed, calculated as sets x reps x weight &#8211; for each muscle, which is a key driver of hypertrophy (muscle growth) (<\/span><a href=\"https:\/\/jhk.termedia.pl\/A-Systematic-Review-of-the-Effects-of-Different-Resistance-Training-Volumes-on-Muscle,158681,0,2.html\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80078\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Research supports this structured approach. For example, a review in <\/span><i><span style=\"font-weight: 400;\">Journal of Sport and Health Science <\/span><\/i><span style=\"font-weight: 400;\">highlighted that the effectiveness of a resistance training program depends on manipulating acute variables such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise selection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise order\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Training frequency (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254623000601\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A split routine is simply a practical way to manage these variables.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Common types of splits include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/Lower Split:<\/b><span style=\"font-weight: 400;\"> Dividing workouts between the upper and lower body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push\/Pull\/Legs:<\/b><span style=\"font-weight: 400;\"> Grouping muscles based on their function &#8211; pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Part Splits:<\/b><span style=\"font-weight: 400;\"> Training one or two muscle groups per session, which is common among bodybuilders (e.g. chest day, back day).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The right split for you will depend on your training experience, goals, and how many days a week you can commit to training.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-gym-schedule\/\">Best Gym Schedule: A Science-Backed Guide for Peak Results<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Grow_Muscles_Fast\"><\/span><b>How Do I Grow Muscles Fast?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Muscle growth, or hypertrophy, is a complex biological process, but the stimulus for it is surprisingly straightforward. It is driven by three primary mechanisms, as identified by Dr. Brad Schoenfeld (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), a leading researcher in the field.<\/span><\/p>\n<ul>\n<li><b>Mechanical Tension<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This refers to the force that is generated within a muscle when it\u2019s stretched and contracted under load. Lifting heavy weights creates high mechanical tension, which is considered the most important factor for stimulating muscle protein synthesis (MPS) &#8211; the process of building new muscle proteins (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/strength-conditioning-fitness\/the-six-best-strength-training-techniques-to-increase-mechanisms-of-muscle-hypertrophy?srsltid=AfmBOopg22D3Vo-kKyVby5etroLgjhPqTZhk-GnTGHO6AuDDrPP3zqE-\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you lift a weight that challenges you, you recruit a large number of motor units, including the high-threshold motor units linked to fast-twitch muscle fibers, which have the greatest potential for growth (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2010\/10000\/the_mechanisms_of_muscle_hypertrophy_and_their.40.aspx\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/5411\/10-things-to-know-about-muscle-fibers\/?srsltid=AfmBOooPGInmJsMm1OTvQ6p1b9h_FzxSltZ6dIjVi-09h19INKByRbHc\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). To maximize mechanical tension, you should focus on loads that are at least 65% of your one-repetition maximum (1RM), which typically corresponds to a rep range of 6-12 (<\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/9\/2\/32\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80073\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Muscle Damage<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the micro-trauma that occurs in muscle fibers during intense exercise, particularly from the eccentric (lowering) phase of a lift. This damage triggers an inflammatory response and releases growth factors that signal satellite cells to repair the injured tissue (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/strength-conditioning-fitness\/the-six-best-strength-training-techniques-to-increase-mechanisms-of-muscle-hypertrophy?srsltid=AfmBOopg22D3Vo-kKyVby5etroLgjhPqTZhk-GnTGHO6AuDDrPP3zqE-\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the muscle fibers are repaired, they become larger and more resilient. You&#8217;ve likely felt this as delayed onset muscle soreness (DOMS) a day or two after a tough workout (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/strength-conditioning-fitness\/the-six-best-strength-training-techniques-to-increase-mechanisms-of-muscle-hypertrophy?srsltid=AfmBOopg22D3Vo-kKyVby5etroLgjhPqTZhk-GnTGHO6AuDDrPP3zqE-\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). While some damage will likely occur, excessive damage can hinder recovery and impede progress (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8549894\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li><b>Metabolic Stress<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is the buildup of metabolic byproducts of reactive oxygen species (ROS) and hydrogen ions within the muscle during exercise that relies on anaerobic glycolysis for energy. It&#8217;s the &#8220;burn&#8221; you feel during high-rep sets or when rest periods are short (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/strength-conditioning-fitness\/the-six-best-strength-training-techniques-to-increase-mechanisms-of-muscle-hypertrophy?srsltid=AfmBOopg22D3Vo-kKyVby5etroLgjhPqTZhk-GnTGHO6AuDDrPP3zqE-\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic stress can promote hypertrophy through cell swelling (the &#8220;pump&#8221;), which places pressure on the cell walls and may signal a growth response. To effectively induce metabolic stress, use:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moderate loads (60-75% 1RM)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Higher repetitions (15-25)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shorter rest periods (30-60 seconds) (<\/span><a href=\"https:\/\/us.humankinetics.com\/blogs\/strength-conditioning-fitness\/the-six-best-strength-training-techniques-to-increase-mechanisms-of-muscle-hypertrophy?srsltid=AfmBOopg22D3Vo-kKyVby5etroLgjhPqTZhk-GnTGHO6AuDDrPP3zqE-\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To grow muscle &#8220;fast&#8221;, your program should effectively incorporate all three mechanisms. This doesn&#8217;t mean every workout has to target all three. Instead, you can structure your training over a week, month, or year to emphasize different mechanisms. This is called periodization (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/FullText\/2016\/03000\/Modified_Daily_Undulating_Periodization_Model.24.aspx\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you might have a heavy day focused on mechanical tension and a lighter, higher-rep day focused on metabolic stress.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80074\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Nutrition: Calories and Protein<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To maximize muscle growth, your training stimulus must be matched by proper nutrition. First, you need to be in a slight caloric surplus &#8211; aim to consume about 5-15% more calories than you burn each day &#8211; to provide energy for recovery and muscle synthesis (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37914977\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Equally important is protein intake &#8211; research has consistently shown that you should aim for 1.6-2.2 grams of protein per kilogram of body weight per day (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28642676\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). This range ensures your body has enough building blocks to repair and grow muscle tissue after resistance training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Without enough calories and protein, even the best training plan will fall short.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscles_Are_Best_Trained_Together\"><\/span><b>Which Muscles Are Best Trained Together?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best muscle group combinations depend on your training frequency, recovery capacity, and specific goals. The idea is to pair muscles in a way that\u2019s synergistic and allows for optimal performance and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best muscle group combinations to work out together:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Chest, Shoulders, and Triceps (Push Day)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These muscles all work together during pressing movements. For example, during a bench press, the chest is the primary mover, but the shoulders (anterior deltoids) and triceps are key synergists (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387636886_Comparison_of_muscle_activities_during_bench_press_at_different_angles_in_beginners\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Grouping them allows you to train them all with compound movements such as the bench press and overhead press, followed by isolation exercises for each muscle.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Back and Biceps (Pull Day)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Similar to the push day logic, the back and biceps work together in pulling movements (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/273714919_Comparative_electromyographical_investigation_of_the_biceps_brachii_latissimus_dorsi_and_trapezius_muscles_during_five_pull_exercises\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). When you perform rows or pull-ups, your back muscles (lats, rhomboids, traps) are the primary movers, while your biceps act as secondary movers. This combination allows for efficient training.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Legs and Core<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a classic pairing. Leg days, featuring heavy compound lifts such as squats and deadlifts, are incredibly demanding. They also heavily engage the core for stabilization (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18076231\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Combining them ensures your core gets a significant workout while also allowing you to dedicate a full session to your lower body.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80065\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Upper Body and Lower Body (Upper\/Lower Split)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is a highly effective split for those training four days a week. It allows you to hit each muscle group twice per week, which research has suggested may be optimal for hypertrophy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2016 meta-analysis published by the <\/span><i><span style=\"font-weight: 400;\">Journal of Sports Medicine<\/span><\/i><span style=\"font-weight: 400;\"> found that training a muscle group twice a week produced superior hypertrophic outcomes compared to once a week (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-016-0543-8\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_a_Workout_Be_Structured\"><\/span><b>How Should a Workout Be Structured?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When structuring your workouts, a common and effective strategy is to perform large, multi-joint compound exercises first, followed by smaller, single-joint isolation exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach is supported by research, including a review in the<\/span><i><span style=\"font-weight: 400;\"> Journal of Sports Science and Medicine<\/span><\/i><span style=\"font-weight: 400;\">, which suggested that exercising larger muscle groups first provides a greater overall training stimulus (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3737971\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Would you like to learn more about the optimal volume for muscle growth? Read our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"><b>how many exercises per muscle group<\/b><\/a><span style=\"font-weight: 400;\"> you should be doing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscle_Groups_Shouldnt_Be_Combined\"><\/span><b>Which Muscle Groups Shouldn\u2019t Be Combined?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While there are no strict rules, some muscle group combinations can be less effective or even counterproductive. The main principle is to avoid pairing muscles in a way that causes one to fatigue and limit the performance of another in a subsequent exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some pairings you should be cautious about:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Large Muscle Groups on the Same Day<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Training two major muscle groups like legs and back on the same day can be extremely fatiguing. Both require a significant amount of energy and neural drive. Doing this may mean you don&#8217;t have the capacity to train the second muscle group with sufficient intensity.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Shoulders Before Chest<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your shoulders, particularly the front deltoids, are heavily involved in most chest pressing exercises. If you fatigue them with a heavy overhead press before moving to the bench press, your bench press performance will likely suffer. Unless overhead pressing is the primary movement, it\u2019s generally better to prioritize the larger muscle group (chest) first or train them on separate days.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80068\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-6.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Triceps Before Chest or Shoulders<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your triceps are the primary movers in elbow extension isolation exercises, but are essential synergists in all pressing movements. Fatiguing them with triceps extensions before you bench press or overhead press will create a weak link and limit the amount of weight you can lift, which reduces the stimulus for your chest and shoulders.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Forearms or Grip-Intensive Exercises Before Back Day<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Many back exercises, such as deadlifts, rows, and pull-ups, are limited by grip strength. If you perform forearm-specific exercises before your back workout, your grip may fail before your back muscles are fully stimulated.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, program design is about managing fatigue. If a certain combination of exercises leaves you feeling too tired to complete your workout with good form and high intensity, it\u2019s not an optimal pairing for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Muscle_Group_Workout_Plan\"><\/span><b>What Is a Good Muscle Group Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good workout plan is one you can stick to consistently and that is aligned with your schedule and goals. For intermediate lifters who are looking to build muscle and strength, a 4-day upper\/lower split is an excellent choice. It allows you to train each muscle group twice a week with a good balance of volume and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a 4-day upper\/lower split program.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Program Notes<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Key Terms:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>1RM:<\/b><span style=\"font-weight: 400;\"> One-repetition maximum, the most weight you can lift for a single repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>RIR:<\/b><span style=\"font-weight: 400;\"> Reps in reserve. An RIR of 2 means you stop the set when you feel you could have completed two more reps with good form.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment Needed:<\/b><span style=\"font-weight: 400;\"> Barbell, dumbbells, pull-up bar, cable machine, leg press machine, bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split Structure:<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 1: Upper body (strength focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 2: Lower body (strength focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 3: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 4: Upper body (hypertrophy focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Day 5: Lower body (hypertrophy focus)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Days 6 and 7: Rest or active recovery (e.g. light cardio, stretching).<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reps and Sets:<\/b><span style=\"font-weight: 400;\"> Strength days focus on lower reps with heavier weight (around 80-85% of 1RM). Hypertrophy days use higher reps with moderate weight (around 65-75% of 1RM). Aim for an RIR of 2-3 on strength days and 1-2 on hypertrophy days.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest 2-3 minutes between sets on strength days and 60-90 seconds on hypertrophy days.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80086\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"4-Day_UpperLower_Split_Program\"><\/span><b>4-Day Upper\/Lower Split Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Barbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie flat on the bench, your feet planted securely on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with your hands slightly wider than shoulder-width apart, your wrists stacked directly above your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the bar and stabilize it over your chest with your arms extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar with control until it touches your mid-chest, your elbows tracking at about a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the bar upward while exhaling, keeping your shoulder blades retracted.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lock your arms out at the top without allowing your shoulders to rise off the bench.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Bent-Over Barbell Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and grip the barbell with an overhand grip, just outside your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips with a slight knee bend, keeping your back straight and your chest up until your torso is nearly parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and pull the barbell toward your lower chest, keeping your elbows close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the bar to full arm extension with control and repeat.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Seated Dumbbell Shoulder Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a bench with back support, your feet flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at shoulder height, your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press both dumbbells directly overhead until your arms are fully extended, but not locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights back to shoulder height with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain an upright torso and avoid arching your lower back throughout the movement.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Pull-Ups (or Lat Pulldowns)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-Up: Grab a pull-up bar with your palms facing away from you, your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang fully extended, then pull your chest toward the bar by engaging your back and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight and lead with your chest &#8211; your chin should clear the bar at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower to a full hang with control.<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Lat pulldown: Sit at the machine, grip the bar wide, pull the bar to your upper chest while squeezing your shoulder blades, then release slowly.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dumbbell Bicep Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with a dumbbell in each hand, your arms extended at your sides and your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your upper arms stationary and bend your elbows to curl the weights up to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps, then lower the dumbbells back down slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core braced and avoid swinging your body.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80081\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Triceps Pushdowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing a cable machine, your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp a straight or angled bar with an overhand grip, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your torso, push the bar down until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then return slowly to the starting position, your elbows stationary.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Barbell Back Squat<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position the barbell on your upper traps, your grip slightly wider than shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step back, keeping your feet shoulder-width apart and your toes turned slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, brace your core, and bend your hips and knees to lower yourself until your thighs are at least parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to stand, fully extending your hips and knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and your knees tracking over your toes throughout.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Romanian Deadlift<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, a barbell in front of you held with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your knees soft and hinge at your hips to lower the bar down your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a flat back and lower until you feel a stretch in your hamstrings (just below your knees or mid-shin).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips forward to stand tall, keeping the bar close to your body throughout.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80059\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Leg Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the leg press machine, your feet hip-width apart on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unrack the carriage, lower it toward your chest by bending your knees and hips to at least 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the platform away by extending your knees and hips fully (avoid locking your knees).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Control the descent and repeat.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Seated Calf Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a calf raise machine, the balls of your feet on the footplate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Release the safety and lower your heels as far as is comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through the balls of your feet to lift the weight as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause at the top, then lower slowly.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Hanging Leg Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from a pull-up bar with your arms fully extended and your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and lift your legs by flexing at the hips, keeping your legs straight or slightly bent, raising them to hip height or higher.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs under control back to the start position.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Incline Dumbbell Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on an incline bench, dumbbells at shoulder height, your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the weights upward above your chest, your elbows extended, but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbells to your upper chest with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat and maintain contact with the bench throughout.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Seated Cable Row<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a cable row station, your feet secured against the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the handle with your arms extended and your torso upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the handle toward your torso, your elbows tracking close to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the end range.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms fully to return to the start.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80082\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Dumbbell Lateral Raise<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with a dumbbell in each hand at your sides, your palms facing in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise both dumbbells outward horizontally to shoulder height, your elbows slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then lower the weights with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid shrugging your shoulders or swinging the weights.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Face Pulls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a rope to a high cable pulley.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the rope ends with both hands and step back to create tension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the rope toward your upper chest and face, your elbows flared out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your upper back and rear delts at the end.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the start with control.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Preacher Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a preacher curl bench, your upper arms resting on the pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a straight bar or dumbbells with an underhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weight toward your shoulders, keeping your upper arms fixed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your biceps, then lower the weight until your elbows are nearly extended.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Overhead Triceps Extension<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand, holding a dumbbell with both hands overhead (grip one end).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your head and your arms vertical.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the dumbbell behind your head by flexing your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your elbows to return to the start, keeping your upper arms stationary.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Leg Curls<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust a lying or seated leg curl machine to fit your height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your legs under the pad, your knees aligned with the pivot point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flex your knees to pull the pad toward your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight under control to full extension.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Dumbbell Lunges<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright, holding a dumbbell in each hand at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with one leg and lower your body until your front thigh is parallel to the ground and your rear knee almost touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your front heel to return to standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs for each rep.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Standing Calf Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart on a calf raise machine or step, the balls of your feet on the platform.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your heels below the step for a full stretch.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your forefeet, rising onto your toes as high as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly, then lower slowly.<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Ab Crunches<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back, your knees bent and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cross your arms over your chest or lightly touch your temples.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your upper back off the floor, moving your ribcage toward your pelvis.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, then lower yourself back down with control.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">If you&#8217;re curious about different ways to group your workouts, check out our article on <\/span><a href=\"https:\/\/betterme.world\/articles\/what-muscle-groups-to-work-out-together\/\"><b>what muscle groups to work out together<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Muscles_Should_You_Train_Every_Day\"><\/span><b>Which Muscles Should You Train Every Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">For most people, it&#8217;s not advisable to train the same major muscle groups every day. Muscles grow during recovery, and daily training prevents this process from occurring effectively. Constant training can lead to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overtraining\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased injury risk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diminished returns<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, there are exceptions:<\/span><\/p>\n<p style=\"text-align: center;\"><b>The Core<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Your core muscles (abdominals, obliques, lower back) are endurance-based and recover relatively quickly (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1979.tb06482.x\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9530789\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). They are designed to provide stability throughout the day. Performing a few sets of core exercises daily or every other day is generally safe and effective. A comprehensive core program is an excellent supplement to any training plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Calves<\/b><\/p>\n<p><span style=\"font-weight: 400;\">As with the core, the calves are composed of a high percentage of slow-twitch, endurance-oriented muscle fibers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/123895\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). They\u2019re used to carrying your body weight all day and can handle higher training frequency. Training them 3-4 times a week could possibly be more effective than once or twice (<\/span><a href=\"https:\/\/scholarworks.uni.edu\/cgi\/viewcontent.cgi?article=2054&amp;context=etd\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p style=\"text-align: center;\"><b>Skill-Based Practice<\/b><\/p>\n<p><span style=\"font-weight: 400;\">For beginners, strength is largely a skill. Practicing a movement such as the squat with very light weight or just your body weight every day can help improve neuromuscular coordination and technique without causing excessive fatigue (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-03070-z\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For hypertrophy of larger muscle groups such as the chest, back, and quads, training them 2-3 times per week with at least 48 hours of rest could allow a great amount of quality volume (<\/span><a href=\"https:\/\/scholarworks.uni.edu\/cgi\/viewcontent.cgi?article=2054&amp;context=etd\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-full-body-workouts-a-week\/\">2 Full-Body Workouts a Week: The Definitive Science-Backed Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_a_Good_Workout_Schedule_to_Build_Muscle\"><\/span><b>What&#8217;s a Good Workout Schedule to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good workout schedule for building muscle balances training frequency, volume, and recovery. The optimal schedule depends heavily on your lifestyle and experience.<\/span><\/p>\n<p style=\"text-align: center;\"><b>3-Day Full-Body Routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is ideal for beginners or those with limited time. It involves training your entire body three times a week on non-consecutive days (e.g. Monday, Wednesday, Friday). This frequency is enough to stimulate growth while providing ample recovery. A <a href=\"https:\/\/betterme.world\/articles\/bodyweight-circuit-exercises\/\">full-body circuit workout<\/a> is an excellent option here.<\/span><\/p>\n<p style=\"text-align: center;\"><b>4-Day Upper\/Lower Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">A great option for intermediate lifters. You train your upper body twice a week and your lower body twice a week (e.g. Mon: upper, Tues: lower, Thurs: upper, Fri: lower). This allows for more volume per muscle group than a full-body routine.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80087\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>5-Day Body Part Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s common among advanced lifters and bodybuilders. Each day is dedicated to one or two muscle groups (e.g. day 1: chest, day 2: back, day 3: legs, day 4: shoulders, day 5: arms). This allows for maximum volume and intensity for each muscle group, but requires more recovery time between sessions for the same muscle.<\/span><\/p>\n<p style=\"text-align: center;\"><b>6-Day Push\/Pull\/Legs (PPL) Split<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is for advanced trainees who can recover quickly. The schedule is push, pull, legs, rest, and then repeat. This hits each muscle group twice a week with high volume. This is one of the best muscle group combinations to work out together 6-day programs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whats_The_Best_Muscle_Split\"><\/span><b>What\u2019s The Best Muscle Split?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Remember, the &#8220;best&#8221; schedule is the one you can adhere to. Consistency is more important than finding the &#8220;perfect&#8221; split. Listen to your body &#8211; if you feel constantly fatigued, sore, or your performance is declining, you may need more rest days.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To learn more about the best pairings, read our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\"><b>muscle groups to work together<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80080\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-10.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_muscle_group_to_train\"><\/span><strong>What is the hardest muscle group to train?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Objectively, there isn&#8217;t a &#8220;hardest&#8221; muscle group, as difficulty is subjective. However, many people find their calves and forearms challenging to grow due to their high composition of slow-twitch muscle fibers, which \u200b\u200bmay have a lower ceiling for muscle hypertrophy. (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2014\/04000\/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). Large muscle groups such as the legs can also be considered &#8220;hard&#8221; to train due to the high systemic fatigue generated by compound exercises such as squats and deadlifts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has suggested that these muscles respond best to a range of loads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is simply to maximize overall muscle mass, exercise prescriptions should include training across a wide spectrum of repetition ranges. Higher-intensity exercise seems necessary to fully stimulate fast-twitch fiber growth, while lower-intensity exercise preferentially enhances hypertrophy in slow-twitch fibers. A periodized approach combining high- and low-intensity training may help ensure an optimal hypertrophic response in the full continuum of fiber types.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_train_my_chest_and_biceps_together\"><\/span><strong>Can I train my chest and biceps together?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can train chest and biceps together. This is a common pairing in body-part splits, often referred to as a &#8220;push-pull&#8221; variation within the same session or for aesthetic reasons (getting a pump in the arms after training the chest). As the biceps aren\u2019t heavily involved in most chest exercises (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/387636886_Comparison_of_muscle_activities_during_bench_press_at_different_angles_in_beginners\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">), pre-fatiguing one won\u2019t significantly impact the other.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_muscles_take_the_longest_to_grow\"><\/span><strong>Which muscles take the longest to grow?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Muscles with a higher proportion of slow-twitch fibers, including the calves and forearms, often take longer to show significant growth than muscles with more fast-twitch fibers (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2014\/04000\/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">), such as the hamstrings or chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, large and complex muscle groups such as the back may seem to take longer to develop as they consist of many individual muscles that all need to be targeted for a well-rounded look.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Which_muscles_recover_the_slowest\"><\/span><strong>Which muscles recover the slowest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Larger muscle groups that are subjected to the most mechanical damage and neural demand during heavy compound lifting tend to recover the slowest. The muscles of the lower back, glutes, and hamstrings, which are heavily taxed during deadlifts and squats, often require more recovery time than smaller muscle groups such as the biceps or deltoids. Research indicates that the lower limbs generally experience more fatigue and take longer to recover than the upper limbs (<\/span><a href=\"https:\/\/scholarworks.uni.edu\/cgi\/viewcontent.cgi?article=2054&amp;context=etd\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Muscle_Group_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ultimately, designing a muscle group workout plan is both a science and an art. The scientific principles of progressive overload, fatigue management, and stimulus specificity provide the foundation. The art lies in tailoring these principles to your unique body, lifestyle, and goals. Start with a structured plan, track your progress, and don\u2019t be afraid to adjust as you learn what works best for you.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you want to be good at your favorite exercise activities, there\u2019s little room for improvisation. A structured approach rooted in science is far more effective than simply showing up and doing what feels right. This is particularly true when your goal is to build muscle and strength efficiently. A well-designed workout plan acts as [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":84190,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[45],"class_list":["post-84189","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle Group Workouts: How to Optimize Your Training Splits - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 MUSCLE GROUP WORKOUT PLAN \u27a4 Learn how to optimize your training splits for muscle growth with our science-based guide to programming, frequency, and recovery.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle Group Workouts: How to Optimize Your Training Splits\" \/>\n<meta property=\"og:description\" content=\"\u2605 MUSCLE GROUP WORKOUT PLAN \u27a4 Learn how to optimize your training splits for muscle growth with our science-based guide to programming, frequency, and recovery.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-869-muscle-group-workout-plan.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Muscle Group Workouts: How to Optimize Your Training Splits\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/\"},\"wordCount\":3822,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-869-muscle-group-workout-plan.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you want to be good at your favorite exercise activities, there\u2019s little room for improvisation. A structured approach rooted in science is far more effective than simply showing up and doing what feels right. This is particularly true when your goal is to build muscle and strength efficiently.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A well-designed workout plan acts as your roadmap, guiding you through the complexities of resistance training. It helps you manage variables like volume, intensity, and frequency to ensure you're providing the right stimulus for growth without overtraining.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will break down the science behind muscle group workouts, helping you build an effective plan tailored to your goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Muscle Group Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A muscle group workout plan, often called a \\\"training split\\\", is a schedule that organizes your resistance training sessions by targeting specific muscles or muscle groups on different days. Instead of working out your entire body in every session, you divide your routine to allow for focused effort and adequate recovery for every part of your body.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The goal is to maximize the training stimulus for each muscle group while giving it enough time to repair and grow stronger before the next session.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This method is based on the principle of progressive overload, which involves gradually increasing the stress placed on your muscles over time (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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A structured approach rooted in science is far more effective than simply showing up and doing what feels right. This is particularly true when your goal is to build muscle and strength efficiently.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A well-designed workout plan acts as your roadmap, guiding you through the complexities of resistance training. It helps you manage variables like volume, intensity, and frequency to ensure you're providing the right stimulus for growth without overtraining.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will break down the science behind muscle group workouts, helping you build an effective plan tailored to your goals.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Muscle Group Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A muscle group workout plan, often called a \"training split\", is a schedule that organizes your resistance training sessions by targeting specific muscles or muscle groups on different days. Instead of working out your entire body in every session, you divide your routine to allow for focused effort and adequate recovery for every part of your body.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The goal is to maximize the training stimulus for each muscle group while giving it enough time to repair and grow stronger before the next session.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This method is based on the principle of progressive overload, which involves gradually increasing the stress placed on your muscles over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38286426\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). By dedicating specific days to certain muscle groups, you can increase the total training volume - the total amount of work performed, calculated as sets x reps x w ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/","url":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/","name":"Muscle Group Workouts: How to Optimize Your Training Splits - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-869-muscle-group-workout-plan.png","description":"\u2605 MUSCLE GROUP WORKOUT PLAN \u27a4 Learn how to optimize your training splits for muscle growth with our science-based guide to programming, frequency, and recovery.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#primaryimage","url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-869-muscle-group-workout-plan.png","contentUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/01\/BP-869-muscle-group-workout-plan.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/muscle-group-workout-plan\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Muscle Group Workouts: How to Optimize Your Training Splits"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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