Keto Workout Splits: Customizing Your Fitness Routine

When it comes to working out on a keto diet, there are several factors to consider. Firstly, the keto diet is an ultra-low-carb, high-fat diet, which can impact the body's energy sources and take time to adjust to. During this adaptation period, it is recommended to opt for low-impact workouts such as hiking, yoga, and light weight lifting.

For those who are keto-adapted, high-intensity interval training (HIIT) and CrossFit-style weight training can be suitable, as the body can utilise muscle glycogen for energy. Additionally, the frequency and type of workout split become important considerations. Upper/lower splits, push/pull/legs splits, and full-body splits are common choices, depending on training frequency and personal goals.

It is worth noting that the keto diet may not be optimal for building muscle, as studies suggest a correlation between low-carb intake and mitigated anabolic response. However, it can be beneficial for fat loss, especially for bodybuilders, due to the metabolic shift towards utilising fat for fuel.

Full-body workout splits

A full-body workout split is a workout routine where you train all major muscle groups in a single session. This is typically done with compound multi-joint exercises, with attention given to the secondary muscle groups like biceps and calves.

For a beginner full-body split, you’re looking at the classic methodology of training everything on Monday, Wednesday, and Friday – or a similar number of days. In other words, you’ll break this down into a 3-day workout split.

• You get a little more recovery in the week. More days of rest is music to my ears because it gives your muscles the chance to regenerate and grow.
• You’re getting more frequent stimulation of the muscles in your body – all of them. You’re getting that opportunity to resume muscle protein synthesis every 48 hours or so, which is what the research is pointing us to.
• Total-body workouts can help prevent imbalances since you’re training all muscle groups equally.

However, there are some disadvantages to a total body split:

• Full-body workouts can be longer than split routines since you’re addressing every major muscle group in one session. This might not be ideal for those with time constraints.
• There’s also potential for muscular imbalance if your total body program isn’t designed correctly. If not designed correctly, you might end up giving more focus to certain muscle groups and neglecting others.
• Finally, advanced lifters or bodybuilders might require more targeted weekly volume and intensity on specific muscle groups to induce hypertrophy. In such cases, split routines can be more effective.

Note(s): Complete three to four rounds of the circuit. Rest two to three minutes between each round.

• Upper-body push: Dumbbell Incline Bench Press
• Upper-body pull: Dumbbell Bent-Over Row
• Lower-body push: Barbell Back Squat
• Lower-body pull: Dumbbell Glute Bridge
• Core exercise: Plank

Upper-lower workout splits

The upper-lower split is versatile and can be adjusted to one's schedule and fitness level. It can be structured as a 2, 3, 4, 5, or even 6-day split. The 4-day split is the most common option, providing a balance of frequency, volume, and rest. This split is perfect for bodybuilders and powerlifters, offering the right mix of high frequency and high volume.

The benefits of the upper-lower split include increased training frequency, improved recovery, and the ability to perform supersets. It maximizes hypertrophy by allowing for more training sessions and increased volume. This split is also energy-efficient, as training half the body requires less energy than a full-body workout.

When creating an upper-lower workout split, it is essential to choose the right exercises. Compound exercises, such as squats, deadlifts, bench presses, and rows, are fundamental to building strength and muscle mass. Accessory exercises like lateral raises, tricep extensions, and lunges can be added to target specific muscle groups.

The upper-lower split is suitable for beginners, intermediates, and advanced trainees. It is a great choice for athletes, especially runners, as it allows for dedicated lower-body workouts and unilateral exercises. This split also works well for those with busy schedules, as it can be adapted to 2 or 3 training days per week.

Overall, the upper-lower workout split is a versatile and effective training method that can help individuals achieve their fitness goals, whether it's building muscle, gaining strength, or improving athletic performance.

Push-pull workout splits

The body is split into three parts, with each part trained on a separate day. The "push" workout trains the upper-body pushing muscles: the chest, shoulders, and triceps. The "pull" workout trains the upper-body pulling muscles: the back, biceps, and forearms. Finally, the "legs" workout trains the entire lower body: the quads, hamstrings, calves, and abdominals.

These three workouts are then alternated over the trainee's chosen number of weekly training sessions. For example, a trainee working out three days per week would do each workout on its own day once per week (e.g. Monday, Wednesday, and Friday). However, this is not ideal for muscle growth, as each body part is only trained once per week. Training four days per week and alternating the workouts is better, with a rotating five-day cycle being the best option.

The push-pull legs split is probably the most efficient workout split because all related muscle groups are trained together in the same workout, providing maximum overlap of movements. For instance, when training the chest with bench presses, the anterior deltoids and triceps are also targeted. Similarly, when training the back, the biceps are heavily involved. Therefore, it makes sense to group these muscle groups together in the same workout for maximum synergy and effectiveness.

The push-pull legs split is ideal for intermediate and advanced trainees. Beginners will likely achieve better results with a full-body workout routine, training three days per week. Once they hit the intermediate stage, they will probably do better with an upper/lower split routine, training three or four days per week.

Workout 1 – Push

• Bench Press: 3 x 5 – 7 reps
• Seated Dumbbell Shoulder Press: 3 x 6 – 8 reps
• Incline Dumbbell Press: 3 x 8 – 10 reps
• Side Lateral Raises: 2 x 10 – 12 reps
• Triceps Pressdowns: 2 x 8 – 10 reps
• Overhead Triceps Extension: 2 x 8 – 10 reps

Workout 2 – Pull

• Bent-over Row: 3 x 5 – 7 reps
• Pull Ups: 3 x 6 – 8 reps
• Barbell Shrugs: 3 x 8 – 10 reps
• Face Pulls: 2 x 10 – 12 reps
• Barbell Curl: 2 x 8 – 10 reps
• Dumbbell Hammer Curl: 2 x 8 – 10 reps

Workout 3 – Legs/Abs

• Squats: 3 x 6 – 8 reps
• Romanian Deadlifts: 2 x 8 – 10 reps
• Leg Press: 2 x 10 – 12 reps
• Leg Curl: 2 x 10 – 12 reps
• Calf Raise: 4 x 8 – 10 reps
• Hanging Leg Raise: 2 x 10 – 15 reps

Bro/Arnold workout splits

The "Bro Split" is a classic training split that involves focusing on one muscle group per day, with 4-6 exercises per group. While this type of split has gotten a bad reputation, it can be effective if designed correctly.

A well-designed Bro Split will pair functional muscle groups together, allowing for optimal recovery and 48-hour protein synthesis. For example, you can pair chest and biceps, then legs, then back and triceps, and finally, shoulders and traps. This is in contrast to the traditional Bro Split, where you sequentially overlap shared functions, not allowing for proper recovery.

• Day 1: Chest and Biceps
• Day 2: Legs
• Day 3: Back and Triceps
• Day 4: Shoulders and Traps
• Day 5: Rest

The Arnold Split is a six-day training program that was popularised by Arnold Schwarzenegger. It involves training each major muscle group twice a week, with a rest day on the seventh day. Here is what a week of training with the Arnold Split looks like:

• Day 1: Chest and Back
• Day 2: Shoulders, Upper Arms, and Forearms
• Day 3: Quads, Hamstrings, Calves, and Lower Back
• Day 4: Chest and Back
• Day 5: Shoulders, Upper Arms, and Forearms
• Day 6: Quads, Hamstrings, Calves, and Lower Back
• Day 7: Rest

Abdominal exercises can be done every day except the rest day.

The Arnold Split is considered more advanced and is not recommended for beginners due to the high training frequency and volume. It is best suited for intermediate or advanced trainees looking to stimulate new growth or take their physique to the next level.

• Train to failure: Continue repetitions without resting until no more reps can be performed.
• Perform 4 sets per exercise in multiple rep ranges: Start with lighter weights and higher reps, then pyramid up in weight and down in reps.
• Perform 12 sets per muscle group: This is enough volume to stimulate hypertrophy, especially for smaller muscle groups.
• Train each muscle group twice a week: This stimulates muscle protein synthesis multiple times a week, resulting in increased tissue growth.
• Incorporate power training: Low-rep strength training helps develop a hard and dense physique.

Low-impact exercises

Walking or Hiking

Walking is one of the easiest and most accessible low-impact exercises. While it may not burn as many calories as running, a one-hour hike can help you torch 200-500 calories. To increase the challenge and calorie burn, aim for inclines and hills, or try trekking in sand or snow.

Swimming

Swimming is an excellent low-impact exercise that provides a full-body workout without putting stress on your joints. It can help you burn between 300 to 500+ calories, depending on your weight and swimming speed.

Water Aerobics

Water aerobics is another low-impact option that gets your heart pumping. It can burn around 200 to 350 calories per hour, providing a solid workout without the impact on your joints.

Rowing

Rowing is a fantastic calorie burner and upper-body strength builder. Depending on your speed and weight, you can burn 400 to 600+ calories per hour. Even a 30-minute session can burn around 200 calories.

Kayaking

Kayaking is a great outdoor low-impact exercise. It can burn 300 to 400 calories per hour and also improves your cardiovascular health and muscle strength. Being in nature can also provide additional mental health benefits.

Cycling

While a spin class may be too intense, a moderate-paced stationary bike or slow cycle session can be considered low-impact. At a comfortable pace, cycling can burn between 400 to 600+ calories per hour.

Yoga

Yoga is a total-body low-impact workout that can help with hormone balance and weight loss. Slower Hatha-style yoga can aid in relaxation and recharging, while power yoga or vinyasa flows can burn more calories and get your heart rate up.

Pilates

Pilates is a low-impact exercise that focuses on strengthening your core, improving flexibility, and enhancing posture. A typical one-hour session can burn around 360 calories.

Barre

Barre is a popular low-impact workout that combines pilates and ballet-inspired moves to improve strength, flexibility, and agility. It can be done in a studio or streamed online.

When transitioning to a keto diet, it is important to listen to your body and work at your own pace. Start with low-intensity workouts and gradually incorporate higher-intensity exercises as your body adjusts. Additionally, it is always recommended to consult with a healthcare professional before starting any new diet or exercise routine.

Frequently asked questions