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.

It starts off sounding like a no-brainer: do 100 kettlebell swings every day, torch calories, strengthen your glutes and back, and feel fitter—all without needing a gym. That’s the promise behind the latest viral fitness trend sweeping through TikTok and Instagram: the “100 Kettlebell Swings a Day” challenge.

On the surface, it’s appealing. It’s simple, requires minimal equipment, and promises fast results. But dig deeper, and the story becomes more complicated—and potentially risky. While kettlebell swings can absolutely be part of a strong fitness program, experts are urging caution.

The kettlebell swing is an explosive, full-body movement that targets your posterior chain—your glutes, hamstrings, and lower back—while also getting your heart rate up. It’s efficient and empowering.

When condensed into a daily 100-rep routine, the idea is that a quick burst of intensity, repeated consistently, will drive fat loss, build muscle, and increase endurance. And to be fair, some people might see short-term benefits—particularly those new to movement or coming off a sedentary routine but that’s where the benefits often end.

The biggest red flag with this challenge is that it doesn’t account for your body. A 20-year-old athlete and a 50-year-old beginner with lower back stiffness should not be doing the same kettlebell routine.

These swings demand coordination, mobility, core control, and hip hinge mechanics. If you’re not confident with your form—or you’re compensating with your back instead of your hips—you’re reinforcing poor mechanics and inviting injury.

Effective training needs context. Your goals, your movement capacity, and your history all matter.

Why No Progression Means No Progress?

Your body adapts fast. Do the same 100 swings, with the same weight, every day—and eventually, you’ll plateau. That soreness you felt in week one? It’ll vanish by week three. So will most of the benefits.

Fitness programming relies on the principle of progressive overload—gradually increasing the challenge to stimulate new adaptation. That could mean heavier weights, more reps, or more complex movements. The 100-swing challenge skips this entirely. That makes it more of a gimmick than a growth strategy.

Daily kettlebell swings, especially performed explosively, place a load on your central nervous system and muscular system. And without adequate recovery? You’re flirting with fatigue, chronic soreness, and potential injury.

Muscle strains, joint pain, nagging shoulder or back injuries—these are common outcomes of repetitive movement without sufficient rest or technique support. Overuse injuries can take months to recover from, pulling you entirely out of your fitness routine.

In short, just because you can do something daily doesn’t mean you should.

Fitness isn’t just about movement quantity. It’s also about movement quality and variety. Real strength and mobility come from using your body in multiple planes—pulling, pushing, squatting, rotating, and stabilizing.

A daily dose of 100 swings is incredibly narrow. You’re training one movement pattern, over and over. That’s better than doing nothing, sure—but it’s far from comprehensive, and it can become boring or even mindless over time.

You want to build a resilient, capable body—not just tick off another daily rep count.

How to Use Kettlebells The Smart Way?

Kettlebell swings are still an excellent tool when used strategically. If you like the movement, here’s how to make it part of a smarter, more sustainable plan:

Start with Form: Get a qualified coach or trainer to check your swing. Form trumps everything.

Use the Right Weight: Too light, and you’re not challenged. Too heavy, and you risk injury.

Add Variety: Mix swings with other movements like squats, presses, lunges, or rows. Build circuits that target multiple muscle groups.

Rest Matters: Give your body time to recover. That’s where strength is built.

Progress Over Time: Increase reps, weight, or intensity gradually.

Instead of 100 swings a day, try a kettlebell workout 3–4 times per week with varied reps and rest days built in. It’s safer, smarter, and more effective.

The appeal of a 100-swing challenge is understandable. It gives structure. It’s accessible. It promises results. But results come from strategy, not repetition for repetition’s sake.

The reality is, your body needs progression. It needs adaptation. It needs rest. And above all, it needs you to pay attention to how it feels, not how many reps you’ve logged.

If you’re just starting out, look for a program—or a professional—that meets you where you are and evolves as you do. Fitness is a journey, not a one-size-fits-all challenge.

The kettlebell swing is a powerful, dynamic move when done right. But turning it into a daily 100-rep ritual without context, progression, or recovery? That’s not training—that’s repetition.

The goal should always be sustainable strength and long-term health, not chasing short-term trends. So skip the viral challenge—and swing smarter instead.

You use your chest muscles, or pecs, all the time—when you push a door, lift a child, or even just sit up straight. They're a key part of your upper body strength. By exercising your chest regularly, you're not just building a stronger, more defined chest. You're also improving your posture and making everyday tasks feel easier. It's a crucial part of any good fitness routine.

What Are Lower Chest Exercises?

Your chest muscles, or pecs, are made of two main muscles. The pectoralis major is the large, fan-shaped muscle that gives your chest its overall look and helps you move your arms. The smaller pectoralis minor is located underneath it. While many exercises work your entire chest, you can adjust some to focus specifically on the lower part of your pecs. For a well-rounded routine, try to do strength-building exercises at least two days a week.

Incline Pushups

This exercise uses a bench to focus your pushups on the lower chest. Stand facing the bench, place your hands on the edge, and get into a straight plank position. Lower your chest toward the bench and push back up. Do 8-12 repetitions per set.

Decline Dumbbell Press

Using a decline bench, this exercise targets your lower chest. Lie on the bench holding dumbbells, and press them up from your chest to a 90-degree angle. Lower them slowly, then push back up while squeezing your chest muscles. Do 8-12 repetitions per set.

Decline Dumbbell Press with Rotation

This variation adds a twist to the decline press. Lie on the bench holding dumbbells. As you push the weights up, rotate your wrists so your palms face away from you. Slowly lower the weights and rotate your wrists back to the start. Do 8-12 repetitions per set.

Decline Pushups

This exercise is like a regular pushup, but you raise your feet to put more focus on your lower chest. Place your feet on a bench or box and your hands on the floor. Lower your body, then push back up. Do 8-12 repetitions per set.

High-to-Low Cable Fly

This cable machine exercise specifically targets the lower chest. Set the cables high, grab a handle in each hand, and step forward. With a slight bend in your elbows, bring your hands down and across your body in a wide arc. Do 8-12 repetitions per set.

Dumbbell Pullover

This move works your entire chest, including the lower part, with a good stretch. Lie on a bench with one dumbbell held over your chest. Slowly lower the weight in an arc behind your head, then pull it back up to the starting position. Do 8-12 repetitions per set.

Cable Crossover

A cable machine is great for working the lower chest. Set the pulleys high, grab the handles, and step forward. With a slight bend in your elbows, bring your hands together in front of you, squeezing your chest. Slowly return to the starting position. Do 8-12 repetitions per set.

Parallel-Bar Dips (Chest Dips)

This exercise works many muscles, but leaning forward puts the focus on your lower chest. Grip the bars and push yourself up. Slowly lower your body by bending your arms until you feel a stretch, then push back up. Do as many as you can with good form.

Walk into any major city gym today, and you’ll hear it in the buzz: “HYROX ready.” It’s not just a fitness sprint—it’s a culture shift. What started in Germany in 2017 as a geeky concept for “everyday exercisers alongside elite athletes” has rapidly become a global force (with over 650,000 competitors worldwide in 2024). So, what’s driving people out of their usual classes and across the finish line of a fitness race that demands as much grit as a mini-triathlon?

HYROX bridges two worlds- the clarity of a structured endurance event and the grit of functional strength training. Participants complete eight 1-kilometer runs—interspersed with ski ergs, sled pushes and pulls, burpee broad jumps, rowing, farmer’s carries, sandbag lunges, and wall balls. It’s measurable, repeatable, and inclusive—and that formula is winning hearts.

Born in Germany in late 2017, HYROX emerged from a simple yet bold idea: create a fitness competition that anyone—from the everyday exerciser to the elite athlete—could tackle. Founders Christian Toetzke and Moritz Fürste designed an event balancing accessibility with athletic rigor. They intentionally eliminated high-skill or high-risk movements like box jumps or monkey bars, choosing exercises rooted in natural human movement. The result: a standardized format—eight functional stations broken up by one-kilometer runs—held indoors, globally consistent, and universally fair.

In a world of fitness-at-the-fringes where “functional fitness” isechoed on TikTok and in diets—HYROX fills a need. It’s not about sculpted muscles or Instagram-worthy yoga poses. It’s about real-world physicality: pushing, pulling, lifting, carrying—then running. Fitness expert and Leading Indian Triathlete Deepak Raj, captures it, “HYROX is the World Series of Fitness… combining functional strength and cardiovascular endurance”. No wonder gym floors are buzzing with “finishers’ patches” and talk of “my next HYROX.”

That desire for holistic fitness is more than vanity it’s about confidence in everyday strength. If you can run 8 km, push a sled, lift a sandbag—and keep going you’ll feel it in your bones.

A standard HYROX race alternates physical tasks with running, validating both power and endurance. Each athlete covers:

1. 1 km run
2. 1,000 m Ski Erg (upper body and core)
3. 1 km run
4. 50 m sled push, followed by sled pull
5. 1 km run
6. 80 m burpee broad jumps
7. 1 km run
8. 1,000 m rowing
9. 1 k
10. 200 m farmer’s carry
11. 1 km run
12. 100 m sandbag lunges
13. 1 km run
14. 100 wall balls to finish

Competitive divisions- Open or Pro, Singles, Pairs, or Relay—cater to all fitness levels. The average finisher clocks around 90 minutes; elite athletes break 60 minutes, with world records just dipping into the 50-minute range.

What’s Fueling the HYROX Boom?

Participants no longer chase only aesthetics. Functional strength—lifting, carrying, running—is today’s measure of fitness. HYROX provides that holistic test in a tangible package. Race day gives meaning to hours in the gym. It’s a finish line against your own potential or against global peers.

With standardized format and inclusive categories, HYROX strips away elitist barriers and invests in community support—solidarity through struggle. COVID taught us that wellness needs structure and connection. HYROX provides both in one race—physical demand paired with social engagement. Certified coaches, programming apps, and recovering protocols make training smart and safe. Whether tackling a sled or pacing your fifth kilometer, expert guidance keeps participants moving confidently.

If you scroll through Hyrox’s global social feed, you’ll see 75-year-olds crossing finish lines side by side with 25-year-olds.

1. The Desire for Holistic Fitness

More people want to be not just lean or muscular, but truly “fit for life.” HYROX’s hybrid format pushes participants to build strength, endurance, mobility, and mental resilience, fostering functional fitness that translates to everyday energy and confidence.

2. The Power of “Event Motivation”

Goal-oriented training is a proven driver of consistency. With HYROX setting tangible targets, whether finishing, setting a personal best, or qualifying for the World Championship, enthusiasts of all ages are finding newfound motivation to show up, train smart, and push their own boundaries.

3. Accessibility and Community

Unlike ultra-endurance or niche sport events, HYROX is designed for all fitness levels. Its team, doubles, and mixed relay formats encourage friends, families, and coworkers to participate together, breaking down barriers and building thriving, supportive communities both online and offline.

4. Post-pandemic Wellness Shift

The pandemic reinforced health as a daily priority. Indians, especially urban professionals are investing more in preventative wellness, looking for platforms like HYROX that offer both structured challenge and supportive social engagement.

5. Expert-Led Training Ecosystem

With certified trainers, nutrition experts, and digital guidance widely available, aspiring participants feel empowered to safely prepare for their first (or fastest) HYROX. This ecosystem created by Hyrox India demystifies the process, minimizes injury risk, and maximizes result-driven training.

Those who train for HYROX don’t just lean up—they gain lung capacity, metabolic strength, mental grit, and a community that applauds finishing over fancy. As Deepak who has ran the IRONMAN competition puts it, “‘HYROX ready’ signifies more than fitness. It reflects personal growth through sport, functional ability, and achievement with others”.

Let’s say you sign up for a race with your friends. You train together, share meals and regrets and splits. On race day, the music blares like a mini-rave, volunteers chant your name, and strangers cheer you on. You cross the line, sweaty and spent—and you’re welcomed like you’ve returned home.

What Does “HYROX Ready” Mean for Health?

Mr Deepak adds, "HYROX has started a fitness movement and the buzz around being HYROX Ready reflects a meaningful movement, one where fitness is not a fad, but a lifestyle. It signifies the value Indians now place on functional ability, community achievement, and personal growth through sport. As more people embrace HYROX, we see a positive ripple effect: healthier hearts, stronger bodies, sharper minds, and a sense of belonging. If the current momentum is any indication, “HYROX ready” will soon become shorthand for holistic, all-round fitness, setting a new benchmark for people's health journey and Hyrox becoming a big fitness event”

Fitness is no longer about chasing Instagram angles. It’s about chasing health, connection, and purpose and HYROX offers all three. You are training for life, with markers, support, and challenge that demand more than a T-shirt and squat rack allows.

Deepak Raj, fitness expert, Leading Indian Triathlete, IRONMAN 70.3 Goa and CEO, Yoska, Country Head and Race Director at HYROX India