Body Part Split Guide

Body Part Split Guide

Body Part Split is an advanced workout program where each session is dedicated to one or two muscles. It typically requires at least 5 sessions a week.


  • Focused programming. This split allows you to focus exactly on the muscles you wish to train. It’s also great for training a specific exercise frequently (calisthenics skills for example).


  • Requires more time. This split requires at least 5 days in the gym. It’s a significant time commitment.
  • Complicated to program. In order for this split to be effective, you have to decide which muscles you want to focus as well as still include the rest of the body in your training regiment.

Best Fit

  • Advanced. Beginners won’t see the benefits from such granular programming. However, the flexibility this split offers makes it the best split for advanced lifters.


The well-known bro split is a type of body part split where each muscle is trained once a week. However, in this example, most muscles groups are trained twice a week as the greater volume is likely more effective for muscle growth.

Monday - Back and Shoulders

  • Pull Ups
  • Shoulder Press
  • Lateral Raise
  • Inverted Row

Tuesday - Legs and Core

  • Split Squat
  • Hamstring Curl
  • Calf Raises
  • Cable Crunch
  • Russian Twist

Wednesday - Chest and Arms

  • Bench Press
  • Bicep Curl
  • Close Grip Push Ups

Thursday - Back and Shoulders

  • Bent Over Row
  • Lat Pull In
  • Reverse Fly
  • Shoulder Press
  • Lateral Raise

Friday - Legs and Core

  • Romanian Deadlift
  • Leg Extension
  • Lunges
  • Hanging Leg Raises
  • Russian Twist

Workout Tracking

You should always track your workouts if you want to make progress in your training. Otherwise, it will be very difficult to see what areas you are neglecting and what lifts should be heavier if you only have a vague idea of everything you've been doing. You could use pen and paper or a spreadsheet for tracking but that tends to be inconvenient and time-consuming.

We designed Laurel to be the best workout tracking app available, allowing you to effortlessly log exercises as you perform them. Plus, you get access to goal tracking, wellness tracking, and personalized training review and recommendations to make the most out of your sessions.