A workout split essentially means having certain days that you exercise a certain body part or type of workout. This is the structure you follow week after week in a progressive format. 

It’s important to first share that there is no one magical workout split/structure that is best for every single person. The goal is simply to exercise each muscle group in a challenging way, knowing that frequency will improve results. You need to factor into the equation your own LIFE: schedule, consistency, realistic # of times you’ll exercise, where you’ll exercise, and your goals. 

GENERAL FITNESS/GETTING IN SHAPE

This person is likely only working out 2-3x weekly

In this case, I recommend 2-3 full body lift sessions with frequent weekly walks or 2 lifting full body sessions with 1 cardio workout if improving heart health or cardiovascular endurance is also a goal. If you want to just get stronger, improve health and get leaner, no formal cardio is necessary so long as you are walking multiple times a week for several miles. 

Full body can look like this: 

• Hitting every single major muscle group in every workout (probably longer workouts) – think at least one exercise for glutes, quads, hamstrings, back, biceps, triceps, shoulders, chest and core. 
• OR doing an upper pull, lower push vs upper push lower pull split. If you only have two days a week to lift, this is a great format. 

FAT LOSS

This person will want to dedicate at least 3-4 days a week to exercise and add daily walks. I recommend 3 lifting sessions and 1 cardio session. The split will be a matter of preference: full body, UP/LP, or somewhat of a mix, especially if you’re upwards of 4 lifting sessions. You could do one upper body/core day, one lower body day, and 2 full body days. As long as you’re frequently activating each muscle group with progressive load/intensity, you will see improved muscle mass and definition. This means that if you’re completing the same amount of weekly sets for each muscle group, the split isn’t important. This is where preference comes in. It’s important to somewhat enjoy the structure of your workouts. The other main component of fat loss will be food quantity – so be sure to dial this is as well. Workouts will only get you so far if you’re unwilling to adjust how much youre eating on a daily basis. 

MUSCLE GAIN

This person will want to dedicate 4-5 lifting sessions per week. Frequency/volume will be crucial for adding muscle mass, in addition to remaining in a consistent calorie surplus with adequate protein. When muscle gain is the goal, a body part split makes the most sense, as you’re dedicating more sessions in the gym. 

This can look like:

• A day for back/biceps
• Quads + core
• Chest/Tris/Shoulders  
• Hamstrings/glutes
• If you have an additional day make it full body or cardio

The downside of this structure is that you’re more likely to be extremely sore in that muscle group after hitting it very hard without giving attention to other muscles. So if you find this debilitating, doing more of a UP/LP split may be better because you’re working more muscles each session and can do so more frequently instead of all in one session. 

IF YOU’RE A HIKER

If your training goals specifically rotate around hiking performance vs a body composition goal, here are some ideal schedules for you. 

Monday: Full body strength (hypertrophy or heavy day)

Tuesday: Rest + walk

Wednesday: Full body muscular endurance (lower body emphasis)

Thursday: Steady state cardio training

Friday: Core + Back (moderate weight)

Saturday: Long hike if possible – OR long incline walk workout 

3 min moderate, 1 min hard, 1 min recover for 45+ min

Sunday: Rest + walk

Monday: Upper pull, lower push (hypertrophy or heavy)

Tuesday: Steady state cardio

Wednesday: Core

Thursday: Upper push, lower pull (hypertrophy or heavy)

Friday: Intervals 

Saturday:  Long hike if possible – OR long incline walk workout 

3 min moderate, 1 min hard, 1 min recover for 45+ min

Sunday: Rest

Monday: Full body strength (hypertrophy/heavy)

Tuesday: Walk

Wednesday: Steady state cardio + core

Thursday: Walk

Friday: Full body muscular endurance 

Saturday: Long hike if possible – OR long incline walk workout 

3 min moderate, 1 min hard, 1 min recover for 45+ min

Sunday: Rest + walk

General workout notes:

Always include one hinge, squat, single leg step, pull, push and core exercise 

For hikers particularly, focusing on single leg, back and core exercises will be helpful

Strength should be foundation, aerobic conditioning will become increasingly important as you approach big, longer duration hikes/events       

How to Structure Your Workouts: A Practical Guide for Strength, Endurance, and Cardio Goals

If you’ve ever walked into the gym feeling a little unsure about what to do—or how to fit everything into your week—you’re not alone. With so many types of workouts to choose from, it can feel overwhelming to figure out how to structure your routine. But with the right strategies, you can design a balanced plan that works for your goals, whether you’re aiming for hypertrophy (muscle growth), improving endurance, or boosting cardio fitness.

Let’s break down some common workout strategies and how to incorporate them into a well-rounded plan.

1. Hypertrophy: Building Lean Muscle

If your goal is to build muscle, you’ll want to focus on hypertrophy. This involves lifting moderate to heavy weights with a specific rep range designed to maximize muscle growth.

• Key Guidelines:

• Reps & Sets: 3–5 sets of 8–12 reps

• Rest: 30–90 seconds between sets

• Intensity: Use a weight that feels challenging by the last 2–3 reps but still allows good form.

• Examples:

• Upper Body: Dumbbell bench press, pull-ups, overhead shoulder press

• Lower Body: Barbell squats, Romanian deadlifts, lunges

• Accessories: Bicep curls, tricep dips, lateral raises

• Schedule Tip: For hypertrophy, aim to train each muscle group 2–3 times per week. For example:

• Day 1: Upper body (push focus)

• Day 2: Lower body (quad focus)

• Day 3: Rest or light cardio

• Day 4: Upper body (pull focus)

• Day 5: Lower body (glutes/hamstrings)

• Weekend: Active recovery or cardio

2. Muscle Endurance: Going the Distance

Muscle endurance training helps improve your stamina and performance over time. These workouts are great for runners, cyclists, or anyone looking to maintain strength in longer-duration activities.

• Key Guidelines:

• Reps & Sets: 2–4 sets of 12–20 reps

• Rest: 30–60 seconds between sets

• Intensity: Use a lighter weight to sustain higher reps without fatiguing too quickly.

• Examples:

• Bodyweight: Push-ups, planks, step-ups

• Resistance: Kettlebell swings, medicine ball slams, cable pulls

• Circuits: Combine several endurance-focused exercises (e.g., 1 minute each of squats, burpees, and rows with minimal rest).

• Schedule Tip: Incorporate 1–2 endurance-focused days into your week, perhaps on lighter days or as a finisher after strength workouts.

3. Cardio: For Heart Health and Stamina

Cardio is the backbone of any fitness routine, promoting heart health, fat burning, and overall stamina. From steady-state running to high-intensity interval training (HIIT), cardio can fit any schedule or preference.

• Key Guidelines:

• Steady-State Cardio: 30–60 minutes at 60–70% of your max heart rate (e.g., jogging, cycling).

• HIIT: 20–30 minutes of alternating short bursts of intense effort (e.g., 30 seconds sprinting) with recovery periods (e.g., 1–2 minutes walking).

• Examples:

• Running, rowing, swimming, or cycling

• HIIT circuits: Jump squats, sprint intervals, mountain climbers

• Schedule Tip: Add 2–4 cardio sessions per week. For variety:

• Alternate steady-state cardio and HIIT.

• Combine cardio with a strength workout (e.g., 15-minute HIIT after lifting).

4. Flexibility and Mobility: The Unsung Heroes

Flexibility and mobility often take a backseat, but they’re essential for recovery, injury prevention, and improved performance.

• Examples:

• Dynamic stretches: Leg swings, arm circles (ideal before workouts)

• Static stretches: Hamstring stretch, child’s pose (perfect post-workout)

• Mobility drills: Foam rolling, hip openers, shoulder dislocations

• Schedule Tip: Dedicate 10–15 minutes post-workout or reserve one day a week for yoga or a stretching session.

5. Active Recovery and Rest

Active recovery involves low-intensity movement that helps reduce muscle soreness and improve circulation. Rest days are equally important, allowing your body to repair and grow stronger.

• Examples:

• Light yoga or stretching

• Leisurely walks or swimming

• Foam rolling or a massage session

• Schedule Tip: Plan at least 1–2 rest or active recovery days each week to recharge physically and mentally.

Putting It All Together

Creating a workout schedule that balances these components can seem tricky at first, but here’s a sample plan to get you started:

Monday: Hypertrophy (upper body)

Tuesday: Cardio (HIIT) + core work

Wednesday: Hypertrophy (lower body)

Thursday: Active recovery (yoga or walking)

Friday: Muscle endurance circuit

Saturday: Steady-state cardio

Sunday: Rest or light stretching

Listen to Your Body

Remember, there’s no one-size-fits-all workout plan. Pay attention to how your body feels and adapt your routine as needed. Some weeks you might focus more on strength, while other weeks you might prioritize cardio or recovery.

With the right mix of hypertrophy, endurance, cardio, and recovery, you’ll be well on your way to building a fitness routine that’s both effective and sustainable. And most importantly, enjoy the process—it’s about progress, not perfection! If you’re not sure where to start, check out our FREE week of Fit for Hiking here.

Let’s crush this new year! Happy + Healthy Trails,

Bradee