A good workout plan is essential to achieving your fitness goals. Whether you want to get stronger, build muscle, lose fat, or improve your endurance—there’s a workout plan out there for you. But with so many options, it can be hard to know which one is right for you.
In this blog we discuss the most popular training schedules , including their pros and cons , so you can make an informed choice.
1. Full-Body Schedule 🏋️♂️
With a full-body training schedule, you train your entire body in one session. This means that you train large muscle groups (chest, back, legs) and smaller muscle groups (arms, shoulders, core) several times a week.
✅ Benefits:
✔ Ideal for beginners due to the frequent repetition of movements.
✔ Stimulates muscle growth through multiple stimuli per week.
✔ Efficient: you train your entire body in 2-3 sessions per week.
✔ Can be easily combined with other sports, such as running or football.
❌ Disadvantages:
❌ Can be tiring, especially for advanced users using heavy weights.
❌ Less suitable for people who want to train their muscle groups intensively and separately.
For whom? Beginners, people with a busy schedule and athletes who want to combine strength training with other sports.
2. Upper-Lower Scheme 💪🦵
In an upper-lower split, you divide your workouts into upper body (upper) and lower body (lower). A common schedule is to train 4 times a week:
🔹 Monday: Upper body
🔹 Tuesday: Lower body
🔹 Thursday: Upper body
🔹 Friday: Lower body
✅ Benefits:
✔ Balances strength and muscle growth by training each muscle group twice per week.
✔ More rest for specific muscle groups than with a full-body schedule.
✔ Suitable for both beginners and advanced users.
❌ Disadvantages:
❌ Requires a minimum of 4 training days per week for maximum effectiveness.
❌ May be less suitable for those who want to train specific muscle groups extra.
For whom? Beginners and advanced who want balance between strength and recovery.
3. Push-Pull-Legs (PPL) Scheme 🏋️♀️
With a Push-Pull-Legs schedule you divide your workouts as follows:
🔹 Push (pushing movements: chest, shoulders, triceps)
🔹 Pull (pulling movements: back, biceps)
🔹 Legs (legs and core)
This schedule is often performed 3 or 6 times per week, depending on how often you want to train.
✅ Benefits:
✔ Efficient distribution of muscle groups and movements.
✔ Suitable for both beginners and advanced users.
✔ Easily adjustable: 3 days a week for beginners, 6 days for advanced.
❌ Disadvantages:
❌ Requires a higher training frequency (at least 3-4 times per week).
❌ May contain too much volume if you don't program properly.
For whom? People who want to train more often and focus on specific movements per session.
4. Bro Split Schedule (Muscle Group Per Day) 🔥
The bro split is a classic bodybuilding routine where you train a different muscle group each training day, for example:
🔹 Monday: Chest
🔹 Tuesday: Back
🔹 Wednesday: Shoulders
🔹 Thursday: Arms
🔹 Friday: Legs
✅ Benefits:
✔ Suitable for bodybuilders and advanced athletes.
✔ Maximum focus per muscle group per session.
✔ Optimal recovery per muscle group (train once a week).
❌ Disadvantages:
❌ Less effective for beginners, because muscles are only stimulated once a week.
❌ Requires 5+ training days per week to be effective.
❌ May be inefficient for natural athletes who require more frequency.
For whom? Advanced strength athletes and bodybuilders who want to focus on one muscle group per workout.
5. Circuit Training / HIIT Schedule ⏱
Circuit training and High-Intensity Interval Training (HIIT) combine strength and conditioning training in short, intense sessions. An example of a circuit might be:
🔹 Squats – 30 sec
🔹 Push-ups – 30 sec
🔹 Kettlebell swings – 30 sec
🔹 Jump lunges – 30 sec
🔹 Plank – 30 sec
(2-4 rounds without long rests)
✅ Benefits:
✔ Burns a lot of calories in a short time.
✔ Good for endurance and fat loss.
✔ Efficient: can be completed in 20-30 minutes.
❌ Disadvantages:
❌ Less effective for building muscle mass than traditional strength training.
❌ Can be tiring and affect recovery.
❌ Requires a strong foundation to prevent injuries.
For whom? People with a busy schedule, athletes who want to lose fat and athletes who want to improve their fitness.
Which Training Schedule Is Right For You?
| Schematic | Frequency | Focus | For whom? |
|---|---|---|---|
| Full-Body | 2-3x per week | Strength, muscle growth, recovery | Beginners, busy schedules |
| Upper-Lower | 4x per week | Strength, muscle growth | Beginners & advanced |
| Push-Pull-Legs | 3-6x per week | Muscle growth, strength | Experienced athletes |
| Bro Split | 5-6x per week | Muscle building per muscle group | Bodybuilders, advanced |
| Circuit/HIIT | 2-4x per week | Condition, fat loss | Busy schedules, weight loss, fitness |
How 4WHEY Helps You With Any Training Schedule
Regardless of your training schedule, protein intake is crucial for recovery and muscle building. 4WHEY offers the perfect support for your training routine.
💪 Full-Body & Upper-Lower: Fast whey absorption to optimally recover your muscles several times a week.
🏋️ Push-Pull-Legs & Bro Split: High-quality proteins to support intense muscle group workouts.
🔥 Circuit & HIIT: Fast proteins for rapid recovery and energy replenishment after an intense workout.
✔ Multiple flavors in one jar – choose what you like!
✔ High-quality whey for fast absorption and optimal recovery!
🚀 Want to get the most out of your training schedule? Order your 4WHEY now and experience the difference! 🚀