Its become very easy and convenient to simply read up about how to build muscles and workout because of the internet and especially social media. But it often does not provides every bit of advice on targeting individual muscle groups maximally for maximum muscle gains. Many people, being very new to training, experience confusion in the process because not everyone trains all muscle groups in one workout.

When should I train certain muscle groups together? What is the best strategy to ensure balanced growth? To answer these questions, several factors must be taken into account, such as how many days a week you can dedicate to the gym, your fitness goals, the type of exercises you enjoy, and your overall training intensity.

In this guide, we will help you devise an effective workout split. A well-thought-out workout plan addresses these considerations and focuses on proper muscle recovery, maximization of performance, and achievement of optimal results.

Your body consists of over 600 muscles, all of which have an integral role in making you perform physical activities. To effectively train, most fitness professionals categorize these muscles into different groups based on function. Broadly, there are three categories of muscle groups: major, secondary, and minor.

Major Muscle Groups

These muscles are the drivers of most of your movements. They are larger and take up more energy and time for recovery. The major muscle groups include:

• Chest: Pectorals (pectoralis major and minor)
• Back: Latissimus dorsi (lats) and rhomboids
• Legs: Quads, hamstrings, glutes
• Secondary/Accessory Muscle Groups:
• These muscles support the major muscles in movements and frequently contribute to stability and control during exercises. They include:
• Shoulders: Deltoids
• Triceps: Triceps brachii
• Biceps: Biceps brachii
• Core Muscles: Abs, obliques, lower back

Minor Muscle Groups

These minor muscles are recruited during compound exercises and support stability. Some of the minor muscle groups are:

• Forearms: Flexors and extensors
• Calves: Gastrocnemius and soleus
• Traps: Trapezius

Why Workouts Should be Split

Having gained an overview of the muscle groups, the question that comes to mind is how these muscle groups are to be split up for a workout routine.

This is a choice made according to your desired outcomes in training, gym time available, and your training preference. There are many ways to structure muscle groups for optimal growth; one of the most common is using a workout split. Workouts split your training sessions into different days and combinations of muscle groups to effectively target various parts of your body.

Full-Body Workout Split

A full-body workout split involves exercising all the major muscle groups in each training session. Such a workout routine is particularly ideal for beginners and general fitness with some muscle tone in the body. During the full-body workout, exercise usually involves more significant muscle groups and includes movements like row variations:

Back (rows dumbbell, rows barbells) and horizontal presses that involve chest movements, such as bench press or chest press.

Lower Body Exercise: Engage legs-squats, lunges

Generally, full-body workouts will be done at least several times a week. Ideally speaking, this will be around 2-3 times because it will make sure all muscles get that attention and time for recovery. Because it hits every major muscle group per session, the full-body split is excellent for athletes who want to create a sound base of strength and muscle building.

Push/Pull/Legs Split

The push/pull/legs workout split is a more complex method where muscles are arranged according to their movement patterns. This split allows you to train different muscle groups on the same day while ensuring adequate rest for other muscle groups. The split divides the body as follows:

Push Movements: These exercises work the chest, shoulders, and triceps. Examples include overhead presses, push-ups, and tricep extensions.

Pull Movements: These exercises target the back (lats, traps, rhomboids), biceps, and forearms. The most common pull exercises are pull-ups, rows, and bicep curls.

Leg Movements: These target the lower body, mainly quads, hamstrings, and glutes. The most common exercises are squats, deadlifts, and lunges.

This split will allow you to train 3-4 times a week and is great for intermediate and advanced lifters looking to boost strength and hypertrophy in a more focused manner.

Upper/Lower Split

Another common workout split is the upper/lower split, where the upper body (chest, back, shoulders, arms) is trained on one day and the lower body (legs, calves) on another. This is good for intermediate lifters who want to maximize recovery while working both the upper and lower body more frequently. The upper/lower split allows for more volume per muscle group while giving adequate time for recovery.

Bro Split

Popularized by bodybuilders, the bro split is a classic workout plan in which one or two muscle groups are targeted per session. One day may be chest, another back, and another legs. Though this split can work for hypertrophy, it usually best fits the more experienced lifter who has time and recovery capacity to train more frequently.

Choosing Exercises for Each Muscle Group

In any workout split, it’s important to understand the basic movement patterns that your body uses to train each muscle group. These movement patterns guide the selection of exercises for your training plan.

• Pushing Movements: These exercises engage the chest, shoulders, and triceps. Examples include bench presses, push-ups, and tricep extensions.
• Pulling Movements: These target the back, traps, biceps, and forearms. Pull-ups, rows, and curls are common pulling exercises.
• Squatting Movements : In terms of squats, it's primarily engaging with the legs, using muscles like quads, hamstrings, and glutes.

Deadlifts and swing motion, involving kettle bells can be hinging movements and generally engage with the hamstrings, glutes, lower back, etc.

Sets, Reps, and Recovery

The number of sets and reps is a crucial factor in optimizing muscle growth. According to research, 20-30 sets per muscle group per week is ideal for muscle growth. However, the quality of each set should be emphasized rather than just the quantity. Each set should be done to within 3 reps of failure to stimulate muscle hypertrophy effectively.

For muscle recovery, ensure you’re giving each muscle group enough time to rest between workouts. While training frequency will depend on your workout split, adequate rest is essential for muscle repair and growth.

Designing a workout plan that targets the right muscle groups on the same day is an essential part of building muscle and improving overall fitness.

Whether you opt for a full-body workout, push/pull/legs split, or upper/lower split, the main thing is to train all the major muscle groups while allowing for proper recovery. With the right combination of exercises, sets, and recovery, you will see noticeable gains in strength, muscle mass, and overall performance. Always listen to your body, make adjustments as necessary, and most importantly, stay consistent in your training routine.

Exercise is universally recognized as a cornerstone of physical and mental well-being. It strengthens the heart, enhances brain function, supports metabolism, and plays a key role in managing stress. But when it comes to fertility, especially for couples trying to conceive, there’s a delicate balance. While moderate exercise can significantly improve the chances of conception, overtraining or pushing the body into an energy deficit may do just the opposite.

According to recent data, moderate physical activity improves fertility by up to 27% in women and can lead to a 44% increase in total sperm count in men. But, as with most things in health, more isn’t always better.

How Moderate Exercise Enhances Fertility?

For those trying to conceive, physical activity is a potent ally. “Exercise is not just about being fit—it's a powerful solution for reproductive health,” says Dr. Nishi Singh, IVF specialist. “Moderate, regular exercise can truly be a life-changer for those struggling to conceive.” Here’s how moderate movement helps reproductive function:

Hormonal Harmony: Exercise plays a critical role in balancing hormones like estrogen, progesterone, and testosterone—all essential for fertility.

Healthy Weight Maintenance: Maintaining a healthy BMI helps reduce obesity-related fertility complications, such as insulin resistance and anovulation.

Improved Ovulation & Egg Quality: Enhanced blood flow to the ovaries improves the quality of the eggs and increases the chances of implantation.

Boosted Sperm Health: In men, strength training and regular cardio are associated with better sperm concentration and motility.

Reduced Stress: Physical activity releases endorphins, lowering stress—a known inhibitor of ovulation and libido.

What Counts as “Moderate” Exercise?

Moderate activity includes any movement that raises your heart rate, increases your breathing, and warms up your body—without pushing you to exhaustion. Think:

• Brisk walking
• Cycling on flat terrain
• Light jogging
• Swimming
• Low-impact aerobics

“You should still be able to talk but not sing,” explains Dr. Singh, outlining how to self-assess moderate intensity. These activities encourage cardiovascular health, balance hormones, and reduce cortisol (the stress hormone), all of which can improve fertility outcomes.

When Exercise Becomes Too Much of a Good Thing?

While movement is often seen as medicine, excessive exercise—particularly when not paired with proper nutrition—can lead to an energy deficit. This occurs when the body doesn’t receive enough fuel to sustain its essential functions, including reproduction. In women, this imbalance can result in irregular or missed menstrual cycles, disrupted ovulation, lower estrogen levels, and diminished egg quality. For men, overtraining may suppress testosterone production and lead to a reduced sperm count, ultimately affecting fertility potential.

“The reproductive system is highly sensitive to energy deficit,” says Dr. Singh. “When the body doesn’t have enough fuel, it prioritizes survival systems like the heart and brain over reproduction.”

How Underweight or Overweight Status Affects Fertility?

Body weight is another critical aspect linked to fertility. A BMI below 18.5 (underweight) or within the obese range can trigger ovulatory disorders, hormonal imbalance, and menstrual irregularities.

Even when ovulation seems regular, issues like insulin resistance, thyroid dysfunction, and polycystic ovarian syndrome (PCOS)—often tied to weight extremes—can hinder conception. Regular moderate exercise supports optimal weight, insulin sensitivity, and thyroid health.

List of Fertility-Friendly Workouts

Dr. Singh emphasizes the importance of a balanced fitness plan that supports the body’s reproductive goals:

Cardio: Walking, swimming, or light jogging to build endurance and improve circulation.

Strength Training: Helps prepare the body for pregnancy by building muscular support for the core and lower body.

Mind-Body Workouts: Yoga and Pilates reduce stress, improve flexibility, and support hormonal balance, creating an ideal environment for conception.

“If you’re unsure how much exercise is right for you, consult a fertility specialist or trainer familiar with pre-conception fitness,” she advises.

Every body is different—and so is every fertility journey. What works for one couple may not be ideal for another. The key lies in listening to your body and monitoring symptoms.

Here are some red flags that your exercise regimen may be negatively impacting fertility:

• Missed or irregular periods
• Low libido
• Constant fatigue or overtraining injuries
• Plateauing or regressing physical performance

In these cases, cutting back on intensity, increasing caloric intake, or taking rest days may help restore hormonal balance.

Exercise can be an incredible fertility booster—when done in moderation. It helps regulate hormones, improves reproductive organ function, boosts egg and sperm health, and reduces stress. However, overdoing it can tip the scales in the wrong direction, potentially delaying conception.

As Dr. Singh puts it, “Effective exercise is not about pushing harder—it’s about working smarter. A moderate, sustainable fitness plan not only supports overall wellness but creates the best possible environment for a healthy pregnancy.”

If you’re actively trying to conceive, consider syncing your fitness goals with your fertility goals. Whether that means dialing it back or adding gentle movement to your day, the right approach can make all the difference.

While the beginning of every week may be difficult, reaching midway and realizing you still have a few more days to work can be even more exhausting. That is where restorative yoga comes in.

Restorative yoga is all about being gentle, supportive, and therapeutic. At its heart, it's a practice of passive healing, meaning you allow your body to relax deeply rather than actively working your muscles. This style is known for activating your parasympathetic nervous system, often called the "rest and digest" system.

Why Should You Do Restorative Yoga?

By encouraging longer holds in poses (asanas) and deep breathing, it helps trigger your body's natural relaxation response, which can slow breathing, lower blood pressure, and create a sense of calm and well-being.

Restorative yoga uses props like bolsters, blocks, or folded blankets to make poses gentler and more supportive, though you can do them without props too. You'll generally hold these poses for at least 5 minutes, and often much longer if comfortable (some people hold them for 20 minutes or more). The focus is always on comfort and deep relaxation, allowing your body to release tension naturally.

Restorative Yoga Poses To Try

Restorative yoga is a passive, meditative form of yoga that emphasizes deep breathing and releasing physical tension. Unlike active yoga styles, you hold poses for extended periods, typically 5 minutes or more. It often uses props like blankets, blocks, or bolsters to support your body, allowing for deeper relaxation and comfort in each pose. This gentle practice is generally considered safe for most people. If you have any health concerns, it's always wise to talk to your doctor or physical therapist before starting restorative yoga.

Child's Pose

This pose helps calm stress and tiredness. It gently stretches your spine, hips, and shoulders. To do it, kneel with your buttocks on your heels, then lean forward, resting your torso between your thighs. Extend your arms forward or alongside your body. You can use cushions for support. Stay for up to 5 minutes, breathing deeply.

Supported Reclined Bound Angle Pose

This pose opens hips and calms your nervous system, deeply relaxing your body and mind. It's great for stress, anxiety, and menstrual comfort, offering a gentle inner thigh stretch. Lie back on a bolster with supported knees, breathing deeply for 10-20 minutes of serene release.

Supported Supine Spinal Twist

This gentle twist releases spine and lower back tension, while calming your nervous system. Props let your body fully relax into the twist, soothing abdominal organs and aiding digestion. It's perfect for unwinding after a long day or before sleep. Hold for 5-10 minutes per side.

Supported Wide-Legged Forward Fold

This pose offers a gentle stretch for inner thighs and hamstrings, while deeply calming your mind. Props allow you to relax into the fold without strain, making it great for reducing stress and anxiety. It encourages quiet reflection and unwinding. Hold for 5-15 minutes, breathing smoothly.

Corpse Pose (Savasana)

This is a go-to pose for deep relaxation and easing stress. To do it, lie on your back with a folded blanket under your head and a bolster or blankets under your knees for support. Let your arms rest naturally at your sides, palms up. Stay for 10 minutes or more, breathing deeply and letting all your muscles relax.

Legs-Up-The-Wall Pose

This pose helps relieve tired legs and feet, gently stretches your hamstrings and neck, and can ease mild backache. Sit sideways against a wall, then swing your legs up the wall. Use a blanket for your head and optionally for lower back support. Rest your arms comfortably, breathe deeply, and relax your body for 10 minutes.

We often think of exercise as just two things: getting our heart pumping with activities like running or building muscles by lifting weights. But there are two other really important parts of fitness: flexibility and balance. These are super important, especially as we get older. Yoga is amazing because it can work on all four of these at a time. Plus, new studies suggest yoga has good effects on many things that keep your heart healthy.

Many believe yoga is only about physical poses, but it offers much more. Yoga is a powerful tool for a healthy heart, connecting your body, mind, and breath. It also aids in weight management and improves flexibility. Combining yoga with other exercises is crucial for overall fitness and a strong heart.

How Yoga Helps Your Heart

A keyway yoga benefits your heart is by reducing stress. Managing stress is super important for your overall well-being, and yoga is excellent at this. Regular practice also boosts your flexibility, strength, and stamina. This combination of stress relief and physical improvement makes yoga a powerful ally for heart health.

Tadasana (Mountain Pose)

This basic pose is excellent for heart health and strengthens your lower back. Stand tall, join your feet, interlock hands, and stretch arms upwards while inhaling. Look up gently, hold for 5-10 seconds, then repeat. It's a simple start for better posture and stability.

Utkatasana (Chair Pose)

The Chair Pose boosts your breathing, which directly helps your heart. It's a great "heart-opening" pose. Start standing, bend knees as if sitting, and raise arms. Keep shoulders relaxed. Hold for 5-10 breaths, then slowly return. This builds leg strength and improves circulation.

Vrikshasana (Tree Pose)

As easy as Mountain Pose, Tree Pose strengthens shoulders and improves posture. Stand tall, lift one leg to your inner thigh, and bring hands together above your head. Keep your back straight and hold for a few breaths. This pose enhances balance and focus.

Uttanasana (Standing Forward Bend)

Uttanasana is a calming, relaxing pose that helps soothe your mind, though it needs some flexibility. Begin standing tall, then exhale and bend forward from your waist. Place hands on the floor near your feet. Hold briefly and release. This stretch can relieve stress and gently decompress your spine.

Padangusthasana (Big Toe Pose)

This pose is great for reducing stress and anxiety, working your thighs and calves. It also helps manage high blood pressure. Stand, put hands on hips, exhale, and bend to grab your big toes. Pull your belly in. Hold briefly and release. This deep stretch can calm your nervous system.

Adho Mukho Svanasana (Downward-Facing Dog Pose)

Downward Dog calms your mind and improves balance. It strengthens your shoulders and knees. Start on hands and knees, lift hips back, forming an inverted V-shape. Press through palms, keep legs active. Hold for 5-8 breaths. This pose stretches the whole body and sends blood flow to the brain.

Paschimottanasana (Seated Forward Bend)

This pose can boost your immune system and is excellent for heart health, though it requires flexibility. Sit with legs together, lean forward from your waist, trying to touch your stomach to thighs. Hold for 8-10 breaths. This deep stretch calms the brain and relieves stress.

Setu Bandhasana (Bridge Pose)

The Bridge Pose improves balance, strengthens your body, and helps relieve stress. Lie on your back, feet apart. Press down to lift hips off the mat. Place arms by your sides. Push hips up, hold for 3-4 breaths, then release. This pose stretches the chest and neck, while strengthening the back and glutes.