The Ultimate Muscle Group Workout Schedule Guide
Walking into the gym without a plan can feel a lot like grocery shopping while you’re hungry—you wander around, grab a few things that look good, and leave without anything you actually need for a real meal. When it comes to fitness, this random approach leads to stalled progress and frustration. The secret to getting real, sustainable results isn't working out harder; it's working out smarter. That starts with a solid plan. This guide will show you how to build an effective muscle group workout schedule that brings structure and purpose to your training, ensuring every drop of sweat counts.
Key Takeaways
Find Your Rhythm, Not Someone Else's: Your perfect workout schedule is one you can actually follow. Whether it's a 2-day full-body plan or a 4-day split, choose a structure that fits your real-life schedule to stay consistent and see results.
Growth Happens When You Rest: Your work in the gym is just the starting point. True progress comes from prioritizing recovery—that means getting enough sleep, fueling your body with good food, and taking rest days to let your muscles rebuild stronger.
Challenge Yourself to Change Yourself: To keep getting stronger, you have to give your body a reason to adapt. Consistently track your progress and gradually increase the weight you lift or the reps you perform to ensure you keep moving forward.
First Things First: Muscle Groups & Training Basics
Before you can build the perfect workout schedule, you need to know what you’re working with. Think of it like cooking: you wouldn’t start throwing ingredients in a pan without knowing what they are. Understanding the major muscle groups, how often to train them, and how to set realistic goals is the foundation for getting real, sustainable results. It’s not about finding a secret formula—it’s about creating a smart plan that works for your body and your life. Let’s cover the essentials so you can start building a routine that makes you feel strong and confident.
What Are the Major Muscle Groups?
Let's start with a quick anatomy lesson. Your body's main muscle groups are the building blocks of your strength. They are the chest, back, arms, abs, legs, and shoulders. Of course, it gets more specific. Your arms include biceps and triceps, and your legs have quadriceps, hamstrings, glutes, and calves. You don't need to be a biologist to get a great workout, but knowing these basics helps you understand why you're doing certain exercises. When a trainer at Armourbody tells you to engage your lats during a row, you'll know they mean the large muscles in your back. This knowledge helps you create a more balanced routine and a stronger mind-muscle connection.
How Often Should You Really Train?
This is one of the most common questions in fitness, and the answer is simpler than you think. For building muscle and getting stronger, a good rule of thumb is to train each major muscle group at least twice a week. This frequency gives your muscles the right amount of stimulus to grow, followed by enough time to repair and recover—which is when the magic actually happens. Of course, this isn't a rigid rule. Your ideal training frequency depends on your fitness level, the intensity of your workouts, and how your body feels. The key is consistency. Hitting your muscles with regular, challenging workouts is what signals them to adapt and get stronger over time.
Busting Common Workout Myths
Let’s clear the air: there is no single "best" way to schedule your workouts. You might hear that you have to pair chest with triceps or that you can't work your legs two days in a row. While some pairings are efficient, the truth is that the perfect split is the one you can stick with consistently. Smart choices can definitely improve your workouts and help you recover, but don't get paralyzed by the "rules." The most important thing is to listen to your body, ensure you're hitting all the major muscle groups, and give yourself adequate rest. A good plan is flexible and works for your life, not the other way around.
How to Set and Track Your Goals
Working out without a goal is like driving without a destination—you’re moving, but you might not end up where you want to be. Creating a workout plan that’s tailored to your goals is a strategic process. First, define what you want to achieve using a framework like SMART goals. Is it lifting a certain amount of weight, running a faster mile, or simply feeling more energetic? Once you have a goal, you need a way to track it. This could be a simple notebook where you log your weights and reps, or taking progress photos every few weeks. Seeing your progress is incredibly motivating and helps you know when it’s time to push yourself a little harder.
Find Your Ideal Training Frequency
Figuring out how often to work out can feel like a puzzle. Go too hard, and you risk burnout; too little, and you won’t see the results you’re working for. The truth is, there’s no single magic number. Your perfect training frequency depends on your fitness level, your goals, and how your body responds to stress. The key is to find a sustainable rhythm that challenges you enough to create change without running you into the ground. Think of it as your personal fitness sweet spot. This guide will help you listen to your body, understand the principles of recovery, and build a schedule that keeps you moving forward.
How Often to Train Based on Your Experience
Your training history plays a big role in how often you should hit the gym. A good rule of thumb is to train each muscle group at least twice a week if your goal is to build muscle or get stronger. If you're looking to simply maintain your current fitness level, working each muscle group once a week will do the trick. For beginners, starting with two to three full-body workouts per week is a fantastic way to build a solid foundation. As you get more advanced, you might increase your frequency to four or five days a week, using a workout split to ensure each muscle group gets adequate work and rest. You can check out our class schedule to see how you can fit these sessions into your week.
Are You Doing Too Much? Signs of Overtraining
More isn’t always better, especially when it comes to high-intensity training. When you lift weights, you create tiny tears in your muscles that need rest to heal and become stronger. Skipping that crucial recovery time can actually hurt your progress. Listening to your body is non-negotiable. Common signs of overtraining include feeling unusually fatigued, a decline in your performance, persistent muscle soreness, trouble sleeping, or getting sick more often. If you notice these red flags, it’s a clear signal from your body to take an extra rest day. Honoring that need is one of the smartest things you can do for your fitness.
Why Rest Days Are Your Best Days
Let’s reframe how we think about rest days. They aren’t days off; they’re growth days. The real magic of building strength and muscle happens between your workouts, not during them. Your muscles need time to repair and rebuild, and it can take about 48 hours for them to fully recover after a tough session. This is why you don’t want to train the same muscle groups on back-to-back days. A rest day doesn’t have to mean being glued to the couch, either. You can opt for active recovery, which involves light activities like walking, stretching, or foam rolling. This helps increase blood flow to your muscles, which can aid recovery and get you ready for your next big workout.
The Importance of Balancing Push & Pull Days
A well-designed workout schedule creates balance. One of the most effective ways to do this is by structuring your week around different movement patterns, like an upper/lower split. This approach follows one day where you train the upper body muscles (like your chest, back, and shoulders) and the next day you train lower body muscles (like your glutes, quads, and hamstrings). This kind of balanced programming prevents muscular imbalances, reduces the risk of injury, and leads to more symmetrical, functional strength. At Armourbody, our workouts are designed to give you this kind of comprehensive training throughout the week, so all you have to do is show up.
Build Your Perfect Workout Split
A workout split is simply how you organize your training sessions throughout the week, dedicating specific days to different muscle groups or types of movement. Think of it as your personal fitness roadmap. The right split ensures each muscle group gets enough work to grow stronger and enough time to recover, which is crucial for seeing results and preventing injury. There’s no single "best" split—the perfect one is the one that fits your schedule, matches your fitness level, and keeps you excited to show up.
Whether you can hit the gym five days a week or only two, a well-designed plan helps you work smarter, not just harder. It brings structure to your routine, making it easier to track your progress and stay consistent. For example, if you train your chest on Monday, a good split ensures you aren’t hitting it again on Tuesday, giving those muscles the downtime they need to repair and build. This strategic approach is what turns effort into real, noticeable change. At Armourbody, our classes are designed to fit into any split, providing the high-intensity strength and cardio work you need to reach your goals.
Start Where You Are: Assess Your Fitness Level
Before you jump into a complex five-day routine you saw online, take a moment for an honest check-in. Where are you right now with your fitness? Are you just starting out, returning after a break, or have you been training consistently for years? Your current fitness level is the single most important factor in choosing a workout split. A beginner will see fantastic results from a simple 2- or 3-day full-body routine, while an advanced lifter might need a more detailed split to continue making progress. Creating an effective workout plan is a strategic process, and it starts with knowing your baseline. This isn’t about judgment; it’s about setting yourself up for success and avoiding burnout or injury.
Popular Workout Splits, Explained
Once you know how many days you can realistically commit, you can explore different splits. One of the most popular and effective is the Push/Pull/Legs (PPL) split. This approach groups your muscles by their movement pattern: "push" days for chest, shoulders, and triceps; "pull" days for back and biceps; and a dedicated leg day. This format is great because it allows for adequate recovery time between sessions that work similar muscles. Other common options include an Upper/Lower split, where you train your upper body one day and your lower body the next, or Full-Body workouts, where you hit every major muscle group in a single session. Each has its own set of benefits depending on your goals and schedule.
How to Fit Your Workouts Into Your Life
Let’s be real: life is busy. The best workout plan is the one you can actually stick with. If your schedule only allows for two or three gym sessions a week, don’t try to force a five-day split. You’ll just end up skipping workouts and feeling discouraged. Instead, choose a split that matches your availability. If you can only work out a few times a week, full-body workouts are an excellent choice because they allow you to train each muscle group frequently enough to see results. This is where group fitness classes can be a game-changer. You can drop into a class that fits your schedule and get a comprehensive, high-intensity workout without having to plan a thing. Check out our class schedule to see how easily you can fit a powerful session into your week.
What Equipment Do You Actually Need?
The equipment you need depends entirely on your workout split and goals. The classic bodybuilding split, where you focus on one muscle group per day, often requires a wide variety of machines and free weights to isolate specific muscles effectively. On the other hand, full-body workouts and many upper/lower splits can be done with just a few key pieces of equipment like dumbbells, kettlebells, and resistance bands. This is one of the biggest advantages of training at a gym like Armourbody. We have all the top-tier equipment you need for any workout, so you can focus on your form and effort without worrying about whether you have the right gear. It takes the guesswork out of your training and ensures you have everything you need for a killer workout.
The Must-Do Exercises for Every Muscle Group
Once you have a schedule, it’s time to fill it with exercises that deliver results. While there are hundreds of movements out there, a few key exercises form the foundation of any effective strength program. Focusing on these classics ensures you’re working your muscles efficiently and building a strong, balanced physique. At Armourbody, we build our classes around these foundational movements because they work. Let’s break down the essentials for every major muscle group.
The Power of Compound Lifts
If you want the most bang for your buck in the gym, look no further than compound lifts. These are multi-joint movements that work several muscle groups at the same time, making them incredibly efficient for building strength and burning calories. Think of exercises like squats, deadlifts, and the bench press. Instead of isolating one tiny muscle, you’re recruiting a whole team of them to work together. This not only saves you time but also helps improve coordination and mimics real-world movements. Incorporating compound exercises into your routine is the fastest way to build functional, full-body strength.
Essential Exercises for Chest and Triceps
When you train your chest, you’re almost always using your triceps, which makes them a perfect pair for a "push day." For building your chest, you can’t go wrong with staples like the bench press (using a barbell or dumbbells) and classic push-ups. To hit the muscles from a different angle, add in some chest flys. For your triceps, focus on movements like tricep dips, skull crushers, and tricep pushdowns with a cable machine. These exercises effectively target the muscles responsible for all your pushing movements, from pushing a door open to pushing yourself up off the floor.
Essential Exercises for Back and Biceps
On the flip side of your push muscles are your pull muscles: the back and biceps. These work together to pull weight toward your body. For a strong, defined back, pull-ups are king. If you’re still working up to them, lat pulldowns and bent-over rows are fantastic alternatives. To target your biceps, include a mix of bicep curls and hammer curls to work the muscle from different angles. Chin-ups are another great compound exercise that heavily involves the biceps while also working your back. A strong back not only looks great but is also essential for good posture and preventing injury.
Essential Exercises for Legs and Core
Your legs are your foundation, and your core is what keeps that foundation stable. For powerful legs, squats, lunges, and deadlifts are non-negotiable. These movements target your quads, hamstrings, and glutes all at once. Your core is more than just your abs—it’s a whole system of muscles that wraps around your torso. To keep it strong, incorporate exercises like planks, leg raises, and Russian twists. A strong core is crucial for transferring power during heavy lifts and protecting your spine. Mastering the proper form for these exercises is key to getting results safely.
Essential Exercises for Strong Shoulders
Well-defined shoulders can transform your entire physique. The main muscle here is the deltoid, which has three parts: front, side, and rear. To build balanced, strong shoulders, you need to hit all three. The overhead press is a fantastic compound movement that primarily targets the front and side delts. To isolate the side delts, which create width, lateral raises are your go-to. Finally, don't forget front raises to really hit the front of your shoulder. A combination of these shoulder exercises will help you build the strength and shape you’re looking for.
Sample Workout Schedules You Can Use Today
Ready to put it all together? The best workout schedule is the one you can stick with consistently. Think of these sample splits as templates you can adapt to your life, not rigid rules you have to follow perfectly. Whether you can make it to the gym twice a week or four times, you can build a routine that delivers serious results. The key is to find a rhythm that feels challenging but sustainable.
At Armourbody, our 50-minute classes are designed to hit that sweet spot, combining strength circuits and cardio intervals to ensure you get a balanced, full-body challenge every time you show up. But if you're building a plan on your own, these splits are a fantastic starting point. They’re designed to work your muscles systematically, giving each group the attention it needs to grow and the rest it needs to recover. Pick the one that best fits your current fitness level and schedule, and remember you can always adjust as you get stronger.
Sample Beginner Splits (2 & 3 Days)
If you're just starting out or have a packed schedule, a two or three-day split is a perfect way to build a solid foundation. These routines focus on full-body workouts, which allow you to train each major muscle group at least once or twice a week without spending all your free time at the gym. This approach builds strength efficiently and helps you get comfortable with key movements.
Here are a couple of simple, effective splits to get you started:
2-Day Plan:
Day 1: Legs, back, and abs
Day 2: Chest, shoulders, and arms
3-Day Plan:
Day 1: Legs and abs
Day 2: Chest and shoulders
Day 3: Back and arms
Sample Intermediate Upper/Lower Split
Once you’ve been training consistently for a few months and feel ready for more, the upper/lower split is a great next step. This approach dedicates entire sessions to either your upper or lower body, allowing you to increase the volume and intensity for each muscle group. It’s a highly effective way to build muscle and strength. A typical week might involve training four days, alternating between upper and lower body sessions with a rest day in between.
Upper Body Day: Focus on your chest, back, shoulders, biceps, and triceps.
Lower Body Day: Train your glutes, quads, hamstrings, and calves.
This split ensures you’re hitting every muscle group twice a week, which is ideal for continued progress.
Sample Advanced 4-Day Split
For those with more experience under their belt, a 4-day upper/lower split can help you push past plateaus and maximize your gains. This schedule is demanding, but it’s incredibly effective because it combines high frequency and volume with adequate recovery time. By training four days a week, you hit each muscle group twice with focused intensity, while still giving yourself three full days to rest and repair. This balance is exactly what you need to build serious strength and muscle without burning out. This advanced split is proof that you don’t need to be in the gym six days a week to achieve significant results.
How to Keep Making Progress (Progressive Overload)
Showing up is half the battle, but to keep seeing results, your workouts need to evolve as you get stronger. This is where the principle of progressive overload comes in. It simply means you must gradually increase the demand on your muscles over time. If you keep lifting the same weight for the same number of reps, your body will adapt and your progress will stall. To keep growing, you need to consistently challenge yourself.
You can do this by:
Increasing the weight you lift.
Adding more repetitions or sets.
Reducing your rest time between sets.
This is the secret to long-term success and the core principle behind any effective strength program.
Smart Recovery and Nutrition for Better Results
Your hard work inside the gym is only half the equation. What you do during the other 23 hours of the day—how you eat, sleep, and recover—is what turns that effort into real, visible results. Pushing yourself in a high-intensity class is how you challenge your muscles, but true strength is built during the downtime. Think of recovery and nutrition as the essential support system for your fitness goals. By focusing on these key areas, you’ll not only feel better and have more energy for your next Armourbody session, but you’ll also see progress faster and more sustainably. Let’s get into the simple, effective strategies that make a huge difference.
The Link Between Sleep and Muscle Growth
If you’re serious about building muscle, sleep needs to be a top priority. When you sleep, your body gets to work repairing the muscle fibers you broke down during your workout. This is when key processes like muscle protein synthesis kick into high gear, which is just a technical way of saying your body is building new, stronger muscle tissue. Without enough quality sleep, you’re short-changing your recovery process, which can lead to plateaus and fatigue. Aim for seven to nine hours of consistent, quality sleep per night to give your body the time it needs to fully repair, recharge, and come back stronger for your next workout.
What Is Active Recovery (And Why You Need It)
Rest days don’t have to mean being glued to the couch. In fact, moving your body can actually help you recover faster. This is called active recovery, and it involves doing low-intensity activities like walking, stretching, or light cycling. These gentle movements help increase blood flow to your muscles, which delivers fresh oxygen and nutrients while flushing out metabolic waste that causes soreness. Think of it as a way to gently nudge your body’s repair process along. Incorporating active recovery can help reduce stiffness and have you feeling ready to tackle your next high-intensity session with full force.
Does When You Eat Really Matter?
Yes, it absolutely does. Fueling your body correctly around your workouts can make a huge difference in your performance and recovery. Eating a balanced meal with complex carbs and protein one to two hours before a class at Armourbody will give you the sustained energy you need to power through every circuit. If you’re short on time, a simple snack like a banana about 30 minutes beforehand can provide a quick energy source. After your workout, it’s just as important to refuel with protein and carbs to help your muscles repair and replenish their energy stores. Timing your meals isn’t about being restrictive; it’s about working with your body to maximize your results.
Staying Hydrated for Peak Performance
Proper hydration is one of the simplest yet most effective ways to support your fitness. Water is essential for almost every bodily function, including muscle contractions. When you’re dehydrated, your muscles are more likely to cramp and feel fatigued, which can cut your workout short and hinder your strength. Staying hydrated ensures that nutrients are transported efficiently to your muscles and toxins are flushed out. Don’t wait until you’re thirsty to drink. Make it a habit to sip water consistently throughout the day. This simple practice supports optimal physical performance and helps you feel your best both in and out of the gym.
Common Training Mistakes to Avoid
We all want to get the most out of our time at the gym. But sometimes, even with the best intentions, we can fall into habits that slow down our progress or even lead to burnout. The good news is that these common mistakes are easy to fix once you know what to look for. It’s not about being perfect; it’s about training smarter, not just harder. By sidestepping these few common pitfalls, you can make sure every drop of sweat counts toward your goals.
Think of your fitness journey as a long road trip. You need the right map (a good plan), the right fuel (nutrition and recovery), and regular maintenance checks (tracking progress) to get where you want to go without breaking down. It’s easy to get excited and push too hard, or get stuck in a routine that’s no longer challenging you. The key is to build a sustainable practice that keeps you engaged and moving forward for the long haul. Let’s look at a few of the most common detours people take and how you can stay on the right path to getting stronger, leaner, and more confident in your abilities.
Mistake #1: Training Too Much (or Too Little)
Finding the right training frequency is a bit like a balancing act. On one side, you have overtraining. It’s tempting to go all-out every single day, but skipping rest days can actually work against you. When you lift weights, you create tiny tears in your muscles. They need time—at least 24 hours—to repair and grow back stronger. Without that recovery time, you risk injury and burnout. On the other side, training too little or inconsistently won’t give your body the stimulus it needs to adapt and change. The key is consistency. Aim for a schedule you can stick with, ensuring you get enough work and enough rest to see real, lasting results.
Mistake #2: Choosing the Wrong Exercises
Walking into a gym without a plan can feel overwhelming, and it often leads to doing the same few exercises over and over. A truly effective workout plan should be well-rounded, incorporating exercises that build strength, endurance, flexibility, and balance. Focusing only on cardio or only on lifting one muscle group won't give you the comprehensive results you're looking for. A balanced approach ensures your entire body gets stronger and healthier. This is why our classes at Armourbody are designed to give you a full-body workout that combines strength circuits and cardio intervals, so you don't have to guess if you're doing enough.
Mistake #3: Skipping Your Recovery
What you do outside the gym is just as important as what you do inside it. Recovery is when your body adapts to the stress of exercise and gets stronger. If you’re constantly sore, tired, or feeling weak during your workouts, you might be neglecting your recovery. Your muscles often need about 48 hours to fully recover after a particularly tough session. This doesn’t mean you have to sit on the couch all day. Prioritizing sleep, eating nutritious food, staying hydrated, and incorporating active recovery like stretching or walking can make a huge difference in your performance and how you feel day-to-day.
Mistake #4: Not Tracking Your Progress
If you don’t know where you started, how can you know how far you’ve come? Working out without tracking your progress is like driving without a destination. You might be moving, but you’re not sure if you’re getting closer to your goal. The wrong workout plan can leave you feeling unmotivated and stall your results. Simply jotting down the weights you lift, the reps you complete, or how you feel during a workout can provide powerful motivation. Seeing those numbers go up over time is proof that your hard work is paying off. Choosing the right workout split and monitoring it helps you stay engaged and ensures you keep moving forward.
How to Adapt Your Schedule for Long-Term Results
The perfect workout schedule is the one you can stick with, and life rarely stays the same for long. Your initial plan is a great starting point, but true, long-term success comes from learning how to adapt. Whether you hit a progress plateau, your work schedule changes, or you just need a mental break, knowing how to adjust your routine is key. Think of your fitness plan as a roadmap, not a rigid set of rules. Being flexible allows you to stay consistent even when things get complicated, ensuring you keep moving toward your goals without burning out.
What to Do When You Hit a Plateau
It’s frustrating but completely normal: After weeks of consistent progress, you suddenly feel stuck. This is a plateau. It’s your body’s way of saying it has adapted to your current routine. When you lift weights, you create tiny tears in your muscles that need rest to heal and grow stronger. If you’re not giving them that recovery time, you can stall your own progress.
Instead of pushing harder, take a strategic look at your routine. Are you getting enough sleep? Are you taking at least one or two rest days a week? Sometimes, the best way to break through a plateau is to introduce a new stimulus—try heavier weights for fewer reps, or swap a few exercises. A deload week, where you intentionally reduce your training intensity, can also work wonders for letting your body fully recover and come back stronger.
Simple Ways to Modify Your Schedule
Life happens. A busy week at work or family commitments can make a five-day split feel impossible. The key is to adjust, not quit. If you can only make it to the gym a couple of times, switch to full-body workouts. This approach allows you to train every major muscle group and maintain your momentum. A 3-day workout split is another incredibly versatile option that can be structured to fit your specific goals and availability.
Don’t look at a modified week as a failure. It’s a smart, strategic move that prioritizes consistency over perfection. Check out the Armourbody schedule and see how you can fit in two or three high-impact classes. Doing something is always better than doing nothing, and giving yourself that flexibility is what builds a truly sustainable fitness habit.
How to Monitor Your Progress
To know if your schedule is working, you need to track your progress—and that means looking beyond the number on the scale. Are you lifting heavier than you were last month? Can you finish a circuit with more energy? These are the real signs of progress. Keeping a simple log of your workouts, either in a notebook or an app, helps you see these small wins and stay motivated.
This data is also crucial for making effective changes to your routine. It helps you strategically plan when to add more weight or try a new exercise. Remember that your performance is directly tied to your nutrition. Feeling sluggish or weak might be a sign that you need to adjust your diet. Ensuring you get a good balance of macronutrients—protein, carbs, and fats—is essential for fueling your workouts and helping your muscles recover.
Making Fitness a Sustainable Habit
Building a lasting fitness routine is about more than just showing up; it’s about creating a system that supports your well-being. Start with the simple things, like hydration. Staying hydrated is critical for everything from muscle function to transporting nutrients throughout your body. Make it a non-negotiable part of your day.
From there, focus on the big picture. Find a community that keeps you motivated and a workout that you genuinely enjoy. True sustainability comes from integrating fitness into your life in a way that feels good. It’s a combination of a flexible workout schedule, smart recovery, supportive nutrition, and consistent effort. By creating your own protocols for daily performance, you build a foundation for lifelong strength and health. Be patient with yourself and celebrate the progress along the way.
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Frequently Asked Questions
Is working out only two or three times a week really enough to see results? Absolutely. Consistency is far more important than frequency. If you can only make it to the gym a couple of times a week, you can get incredible results by making those sessions count. A full-body routine is a great option because it ensures you hit every major muscle group frequently enough to stimulate growth. The key is to show up consistently and challenge yourself in those workouts.
How do I know if I'm lifting the right amount of weight? A good rule of thumb is to choose a weight where the last two or three reps of a set feel challenging, but you can still complete them with good form. If you can easily finish all your reps without breaking a sweat, it’s probably time to increase the weight. If you’re struggling to maintain your form from the very first rep, the weight is too heavy. It's about finding that sweet spot that pushes your muscles without compromising your safety.
I'm always sore after a tough workout. Is that a good sign, or am I overdoing it? Some muscle soreness, especially a day or two after trying a new exercise or lifting heavier, is completely normal. It's a sign that you've challenged your muscles and they're in the process of repairing and getting stronger. However, if you're feeling debilitatingly sore for days on end, constantly fatigued, or your performance in the gym is declining, those could be signs that you need more recovery time. Listen to your body and don't be afraid to take an extra rest day.
My main goal is to "tone up." Should my workout schedule look different from someone trying to build big muscles? This is a great question, and the answer might surprise you. The term "toning up" really just means building lean muscle and reducing body fat to make that muscle more visible. The fundamental principles of strength training—like progressive overload and hitting each muscle group consistently—are the same whether your goal is to look toned or build significant size. The primary difference often comes down to your nutrition, not your workout split.
Do I need to follow one of these splits perfectly, or can I just come to Armourbody classes? You don't have to follow a split perfectly on your own. In fact, that's one of the biggest benefits of group fitness. Our classes at Armourbody are strategically designed to give you a balanced, high-intensity workout that hits all the right muscle groups. We handle the programming for you, so all you have to do is show up ready to work. It takes the guesswork out of planning and ensures you get an effective session every time.