Celebrity fitness trainer Gunnar Peterson on splitting upper and lower body workout routines

Fitness is a unique journey for everyone.

The first step is to establish realistic exercise expectations for yourself, then develop the habit of adhering to specific goals that fit your lifestyle.

One workout split that is beneficial for beginners and gym regulars alike is to separate upper-body days and lower-body days.

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Personal trainers and fitness experts have long expressed the benefits of simple routines.

“Dividing your training into upper and lower body allows you to focus more on what you need to do,” Gunnar Peterson, a celebrity fitness trainer based in Nashville, Tennessee, told FOX News Digital.

One common way to split up your workouts is to have separate upper and lower body days. (Joan Slatkin/UCG/Universal Images Group via Getty Images)

“We also have holiday days built in, which is where the real magic happens.”

These important rest days encourage your body’s muscles to repair and contribute to improving your overall strength.

If you’re considering splitting your training over several days, you have the flexibility to choose which muscle groups to focus on each day.

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Divided routines throughout the day can help promote muscle growth and target different groups without over-wearing your entire body.

“Some people like to train their ‘pull’ muscles (back/biceps) and ‘push’ muscles (chest, shoulders, triceps) together,” says Peterson.

“Some people like to train antagonistic muscle groups together, such as chest/back and biceps/triceps. Experiment and see what works better. And more Importantly, see what you enjoy the most,” he also said.

weightlifting woman

This workout split allows you to target specific muscle groups to promote growth. (St. Petersburg)

Mr. Peterson provided a sample weekly routine after the split date.

  • Monday: Pull
  • Tuesday: push
  • Wednesday: lower body
  • Thursday: off
  • Friday: Pull
  • Saturday: push
  • Sunday: lower

Additionally, readers may be wondering where cardio fits into this routine.

There are various ways that gym users can spread their cardio over several days. For example, increasing aerobic exercise may be recommended for people with a goal of losing weight.

However, for gym-goers whose main goal is to gain muscle, it is recommended to reduce the amount of aerobic exercise.

However, keep in mind that aerobic exercise has many benefits. Benefits include, but are not limited to, improved heart health, lung function, and blood sugar regulation. Fitness fans should expect to incorporate cardio in some capacity.

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“For some people, aerobic exercise is more important than for others,” Peterson notes. “Some people lift at a sustained pace that creates cardiovascular demand. Others add in some steady-state cardio before and after lifts or on their days off. Heart health is real, so do it as needed.” It’s worth the effort.”

People often think that good aerobic exercise means running long distances on a treadmill. However, if you don’t like the treadmill or running in general, there are plenty of other cardio exercises you can incorporate into your daily routine.

people running

You can get your cardio workout done on a treadmill, but there are plenty of other, more appealing options. (St. Petersburg)

“I think you’ll find a form of aerobic exercise that you enjoy, and it can take many different forms,” ​​says Jessica Isaacs, a Los Angeles-based registered sports dietitian and Red Bull wellness advisor. CSSD, RD, RD) told FOX News Digital.

“It could be rowing, it could be hiking, it could be walking on a treadmill, it could be walking on an incline treadmill, it could be running, jogging, biking, swimming. “These are all types of cardiovascular activity,” she said.


Different workouts will suit your goals better than others, so it may take some trial and error to arrive at a routine that works for you.

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It may take some time to find a routine that works for you. Keep doing this and try different exercises and routines until you find something that clicks. (St. Petersburg)

Keep in mind that once you establish a favorite routine, your goals may evolve or you may get bored with the same thing. Feel free to change up your workout routine as long as it benefits your body.

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