What is the recommended workout split for training at least 5 to 6 days a week?

Optimal Workout Split for 5-6 Days per Week Training

For optimal health outcomes, a workout split combining 3-5 days of moderate-intensity aerobic exercise with 2-3 days of resistance training is recommended for training 5-6 days per week. 1

Recommended Workout Split Structure

Aerobic Training Component

• Perform moderate-intensity aerobic exercise for at least 30 minutes, 5 days per week (totaling 150 minutes weekly) 1
• Alternatively, perform vigorous-intensity aerobic exercise for at least 15 minutes, 3 days per week (totaling 75 minutes weekly) 1
• Aerobic sessions can be spread throughout the week with no more than two consecutive days without exercise 1

Resistance Training Component

• Include resistance training at least 2-3 days per week on non-consecutive days 1
• Focus on compound exercises targeting all major muscle groups 1
• Perform 2-4 sets of 8-12 repetitions per exercise for general fitness 1, 2
• Allow 48 hours of rest between sessions training the same muscle groups 1

Specific Split Options for 5-6 Day Training

Option 1: Upper/Lower Body Split (6 days)

• Monday: Upper body resistance training
• Tuesday: Lower body resistance training
• Wednesday: Moderate-intensity aerobic exercise
• Thursday: Upper body resistance training
• Friday: Lower body resistance training
• Saturday: Moderate-intensity aerobic exercise
• Sunday: Rest 3, 4

Option 2: Push/Pull/Legs Split (6 days)

• Monday: Push exercises (chest, shoulders, triceps)
• Tuesday: Pull exercises (back, biceps)
• Wednesday: Legs and core
• Thursday: Push exercises
• Friday: Pull exercises
• Saturday: Legs and core
• Sunday: Rest 1, 2

Option 3: Full-Body/Aerobic Split (5 days)

• Monday: Full-body resistance training
• Tuesday: Moderate-intensity aerobic exercise
• Wednesday: Full-body resistance training
• Thursday: Moderate-intensity aerobic exercise
• Friday: Full-body resistance training
• Saturday/Sunday: Rest or light activity 4

Additional Components to Include

• Incorporate flexibility exercises 2-3 days per week, holding stretches for 10-30 seconds and repeating 2-4 times 1
• Include balance exercises at least 2 days per week, especially important for older adults 1
• Consider adding multicomponent training that combines strength, balance, and coordination exercises 1

Important Considerations

• Rest intervals between sets should be tailored to your training goal:

  • For strength: 3-5 minutes between sets 5, 2
  • For hypertrophy (muscle growth): 30-60 seconds between sets 5
  • For muscular endurance: 30-90 seconds between sets 5, 2

• Progression is essential for continued improvement:

  • Increase load by 2-10% when you can perform 1-2 repetitions over your target 2
  • Periodically vary your training intensity and volume to prevent plateaus 2

• Avoid training the same muscle groups on consecutive days to allow for adequate recovery 1

• Break up periods of sedentary behavior throughout the day, even on training days 1

Research shows that both split-body and full-body routines can be effective for strength gains and muscle development when the total weekly volume is equated 3, 4. The most important factor is consistency and progressive overload rather than the specific split pattern chosen 6, 2.