{"id":54582,"date":"2023-09-19T07:50:39","date_gmt":"2023-09-19T07:50:39","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54582"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"muscle-groups-to-work-together","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/","title":{"rendered":"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#What_Are_the_Major_Muscle_Groups\" >What Are the Major Muscle Groups?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Muscle_Groups_to_Work_Together_Step-By-Step_Guide\" >Muscle Groups to Work Together: Step-By-Step Guide<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Step_1\" >Step 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Know_Why_Different_Muscle_Groups_Exercised_Together_Matters\" >Know Why Different Muscle Groups Exercised Together Matters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Step_2\" >Step 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Choose_How_Many_Days_to_Work_Out\" >Choose How Many Days to Work Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Step_3\" >Step 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Choose_a_Workout_Combination_Split\" >Choose a Workout Combination Split<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Antagonist_Workout_Split\" >Antagonist Workout Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Complementary_Workout_Split\" >Complementary Workout Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#The_Upper-Lower_Split\" >The Upper-Lower Split<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Step_4\" >Step 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Choose_Exercises_by_Muscle_Group_to_Add_to_the_Splits\" >Choose Exercises by Muscle Group to Add to the Splits<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Back_Muscle_Exercises\" >Back Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Bicep_Muscle_Exercises\" >Bicep Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Chest_Muscle_Exercises\" >Chest Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Core_Muscle_Exercises\" >Core Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Leg_Muscle_Exercises\" >Leg Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Shoulder_Muscle_Exercises\" >Shoulder Muscle Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Tricep_Muscle_Exercises\" >Tricep Muscle Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Step_5\" >Step 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Choose_How_Many_Sets_Reps_and_Exercises_for_Your_Split\" >Choose How Many Sets, Reps, and Exercises for Your Split<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Can_I_Do_5_Exercises_Per_Muscle_Group\" >Can I Do 5 Exercises Per Muscle Group?<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Muscle_Group_Workout_Schedule_Examples\" >Muscle Group Workout Schedule Examples<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Muscle_Groups_to_Workout_Together_3-Day_Schedule\" >Muscle Groups to Workout Together 3-Day Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Muscle_Groups_to_Workout_Together_4-Day_Schedule\" >Muscle Groups to Workout Together 4-Day Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#What_Muscle_Groups_Should_I_Work_Together_for_5_Days\" >What Muscle Groups Should I Work Together for 5 Days?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Is_5-Day_Split_Too_Much\" >Is 5-Day Split Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Can_You_Work_the_Same_Muscle_Group_5_Days_in_a_Row\" >Can You Work the Same Muscle Group 5 Days in a Row?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#5-Day_Muscle_Group_Workout_Combinations\" >5-Day Muscle Group Workout Combinations<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Muscle_Groups_to_Workout_Together_Female_Splits_%E2%80%93_Important\" >Muscle Groups to Workout Together Female Splits &#8211; Important!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Is_5_Days_a_Week_Enough_to_Build_Muscle\" >Is 5 Days a Week Enough to Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Is_3_Rest_Days_Too_Much\" >Is 3 Rest Days Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#Is_12_Hours_of_Exercise_a_Week_Too_Much\" >Is 12 Hours of Exercise a Week Too Much?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#What_Exercises_Work_the_Most_Muscle_Groups\" >What Exercises Work the Most Muscle Groups?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Knowing which muscle groups to work together can rest your concerns about maximizing workouts. Of course, knowing which muscle groups, when worked out together would bring you the best results, whether you seek mass, fitness, or full-body routines, is difficult.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">Discover the muscle groups, how they help each other, and why you should work specific muscles together to enhance your workout. Then, it\u2019s about planning how many days you exercise and which splits better suit your needs.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Major_Muscle_Groups\"><\/span><b>What Are the Major Muscle Groups?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The major muscle groups include well-known areas, such as (<\/span><a href=\"https:\/\/pubs.nmsu.edu\/_i\/I111\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Groups_to_Work_Together_Step-By-Step_Guide\"><\/span><b>Muscle Groups to Work Together: Step-By-Step Guide<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The\u00a0 major muscle groups are a good starting point, but you must know more about targeted workouts, why they matter, and exercises to use before diving into schedules. Discover the guidelines that help you set a muscle group workout schedule.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1\"><\/span><b>Step 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Know_Why_Different_Muscle_Groups_Exercised_Together_Matters\"><\/span><b>Know Why Different Muscle Groups Exercised Together Matters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Victoria Department of Health states that you have 600 muscles in your body, including three kinds that work together to help you function in daily activities (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/muscles\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cardiac muscles are those responsible for the beating, contracting, and pumping of blood\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Smooth or involuntary muscles are structured internally and contract with various internal functions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skeletal muscles are attached to bones responsible for movement. They\u2019re typically grouped into opposing actions like push and pull<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2\"><\/span><b>Step 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_How_Many_Days_to_Work_Out\"><\/span><b>Choose How Many Days to Work Out<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends working each muscle group at least twice weekly and resting the group for 48 hours between workouts (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Targeting each muscle group in specific exercises at least twice weekly is excellent.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those groups should be rested from targeted exercise for 48 hours between workouts allowing the muscle fibers to heal. Beginners will benefit from targeting specific muscle groups on different days. For example, target your legs on Mondays and then again on Wednesdays.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, determine whether you want to work out two, three, four, or five days weekly, which will help you choose the split next. You must also select your days according to your needed rest days. Follow the two-day rest as a beginner to avoid injury or overuse (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3\"><\/span><b>Step 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_a_Workout_Combination_Split\"><\/span><b>Choose a Workout Combination Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Depending on your goals, various workout combinations can help you work the right muscle groups together. Let\u2019s see which workout combinations work which muscles together to help you split your routines.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Antagonist_Workout_Split\"><\/span><b>Antagonist Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Opposing workout combinations to target muscle groups that improve daily functions are great for 3-day and 5-day routines. Exercising muscles that pull and push, such as the triceps and biceps, in one workout combination will help improve both functions equally.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Working the pull muscles too hard may overuse them while ignoring the push muscles, a form of myopathy (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/muscles\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Myopathy is a collective term for any muscle disorder or imbalance. However, other types of workout combinations may also improve muscle group exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of antagonist training combinations to use on different days:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicep-tricep<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest-back<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-1024x575.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-1024x575.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-1536x863.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-570x320.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4-1637x920.png 1637w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/4.png 1922w\" alt=\"muscle groups to workout together 3-day\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complementary_Workout_Split\"><\/span><b>Complementary Workout Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Complementary training means you use workout combinations on different days to target larger muscle groups that support the movement of smaller groups (<\/span><a href=\"https:\/\/sportsandfitnessdigest.com\/what-are-complementary-muscle-groups\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). It works well for 2-day, 3-day, and 5-day workout routines.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Smaller muscle groups help larger muscles perform specific movements. This split type allows you to work on smaller muscle groups by combining them with larger groups. The combinations are complicated. Examples of complementary muscle groups to target on different days include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quads-calves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstrings-abs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest-biceps<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Upper-Lower_Split\"><\/span><b>The Upper-Lower Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The upper-lower split is another popular choice and works for 3-day weekly routines. Remember to train each muscle group twice weekly while resting them for 48 hours between workouts (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Hence, this split works better for someone exercising every second day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This wouldn\u2019t work well for someone exercising five days weekly as some exercises target multiple groups. For example, the <\/span><a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\"><span style=\"font-weight: 400;\">back squat muscles worked<\/span><\/a><span style=\"font-weight: 400;\"> include everything down your posterior chain (<\/span><a href=\"https:\/\/betterme.world\/articles\/back-squat-muscles-worked\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). You hit the calves, core, back, and hamstrings at once. How can you do any exercise that targets those groups the next day?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of upper-lower split combinations to use every second day:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biceps-core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders-legs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back-quads<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/bicep-workouts-at-home-no-equipment\/\">Effective and Simple Bicep Workouts at Home, no Equipment.<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4\"><\/span><b>Step 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_Exercises_by_Muscle_Group_to_Add_to_the_Splits\"><\/span><b>Choose Exercises by Muscle Group to Add to the Splits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choosing a split is one step. You\u2019ll also choose exercises that target different muscle groups to include in your split. Some exercises train multiple muscle groups, but the main target lies within the categories below.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Muscle_Exercises\"><\/span><b>Back Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Back muscles aren\u2019t always on the exercise schedule. They include the trapezius, latissimus dorsi, levator scapulae, and rhomboids (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Back_Muscles\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Here are 20 back exercises to target this muscle group in your workout combinations include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating dumbbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chinup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close-grip seated cable row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Landmine single-arm row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying lateral raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike-up to Superman<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse-grip pulldown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Single-arm dumbbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight-arm lat pulldown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swiss ball leg curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted pull-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide-grip bent over barbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide-grip pull-up<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bicep_Muscle_Exercises\"><\/span><b>Bicep Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The biceps are a muscle group on their own, composed of a long and short head (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Biceps_Brachii\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The biceps play an important role and should work in opposition to the triceps. These 20 exercises will work the biceps in a split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bent over row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheat curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Concentration curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drag curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">EZ bar curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hammer curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inverted row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/how-to-overhead-press\/\"><span style=\"font-weight: 400;\">Overhead press<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preacher curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse-grip barbell row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated cable row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spider curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing dumbbell curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Suspension trainer biceps curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Underhand seated row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zottman curl<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Muscle_Exercises\"><\/span><b>Chest Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The chest muscles are large muscles composed of the pectoralis major and minor. Interestingly, the <\/span><a href=\"https:\/\/betterme.world\/articles\/incline-pushup-muscles\/#What_Muscles_Does_The_Incline_Push_Up_Work\"><span style=\"font-weight: 400;\">incline pushup muscles<\/span><\/a><span style=\"font-weight: 400;\"> target different portions of the chest from the regular pushup (<\/span><a href=\"https:\/\/betterme.world\/articles\/incline-pushup-muscles\/#What_Muscles_Does_The_Incline_Push_Up_Work\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). You work the lower chest, deltoids, pecs, and triceps. You can use many chest exercises to target the muscles, but variations can also help target others for a complementary split. These 20 exercises will target the chest muscles:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable crossover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbell bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline dumbbell press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline pushup (<\/span><a href=\"https:\/\/betterme.world\/articles\/incline-pushup-muscles\/#What_Muscles_Does_The_Incline_Push_Up_Work\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Landmine press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-incline press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead pull<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plyo pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prone flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Renegade row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse-grip double-arm row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide-grip dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wide-grip pushup<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Core_Muscle_Exercises\"><\/span><b>Core Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The core muscles include the transversus abdominus, obliques, rectus abdominus, erector spinae, quadratus lumborum, and hip muscle groups, including the hip flexors (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Core_Muscles\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Here are 20 exercises that target various muscles around the abs, obliques, and core:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternating renegade row<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell ab rollout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bicycle crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bird dog yoga pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cat cow yoga pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dead bug<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flutter kick<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hanging leg raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Incline plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jackknife crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climber<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank to pike<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse crunch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Russian twist<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/spiderman-plank\/\"><span style=\"font-weight: 400;\">Spiderman plank<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Star plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V-sit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Windshield wipers<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Leg_Muscle_Exercises\"><\/span><b>Leg Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Leg muscle exercises should target the hamstrings, quads, glutes, calves, and tibialis anterior (<\/span><a href=\"https:\/\/training.seer.cancer.gov\/anatomy\/muscular\/groups\/lower.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). Use these 20 exercises to target various leg muscles in your chosen split:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Airborne lunge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ball leg curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deadlift with bands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell step-up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge hamstring walkout<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Goblet squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip lift with band<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kettlebell swing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral bound<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Let press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nordic hamstring curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pistol squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse tabletop<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg curl<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split squat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/standing-barbell-calf-raise\/\"><span style=\"font-weight: 400;\">Standing barbell calf raise<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking lunge<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-1536x864.png 1536w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/5.png 1920w\" alt=\"Muscle group workout schedule\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Muscle_Exercises\"><\/span><b>Shoulder Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Shoulder muscles include the three deltoid components as well as muscles of the rotator cuff (subscapularis, supraspinatus, infraspinatus, teres minor) (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/21798-shoulder-muscles\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Use these 20 exercise ideas to target the shoulder muscle groups as part of a split routine:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arnold press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell front raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cable lateral raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell push press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">External rotation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Farmer\u2019s walk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Handstand pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inchworm<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pike pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rack pulls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ring reverse flye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated Arnold press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated side lateral raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side lateral raise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder shrug<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Snatch deadlift<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing military press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Upright row<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tricep_Muscle_Exercises\"><\/span><b>Tricep Muscle Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The triceps brachii is the main muscle you work out when targeting the triceps, which consists of three portions (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Triceps_brachii\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s an ideal muscle to use in complementary or antagonist splits. Here are 20 exercises to add to your splits to target the triceps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Barbell triceps extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Board press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close-grip pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cobra pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Diamond pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell floor press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">EZ bar skull crusher<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute kickback<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying tricep extension<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Machine dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Medicine ball pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Parallel bar dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pullover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse-grip bench press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated triceps press<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skull crusher<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep dip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tricep pushup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Waiter walk<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5\"><\/span><b>Step 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_How_Many_Sets_Reps_and_Exercises_for_Your_Split\"><\/span><b>Choose How Many Sets, Reps, and Exercises for Your Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The American Heart Association recommends one set of 8-12 reps for each muscle group (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s a good place for beginners to enjoy split workout combinations to target muscle groups together. Advanced trainers or anyone seeking hypertrophy in their groups can constantly increase the sets and reps or weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hypertrophy refers to the increase in muscle fiber size (<\/span><a href=\"https:\/\/www.livescience.com\/what-is-hypertrophy\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). A well-planned training program that includes appropriate sets, reps, and load following a progressive overload can contribute to hypertrophy. Other factors also need to be considered, such as nutrition, sleep, and adequate rest. Progressive overload can be achieved by adding more sets and reps to your split routines every week. Also, slowly increase your weights using dumbbells, barbells, or kettlebells.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mayo Clinic suggests starting with weights you can comfortably lift 12-15 times before feeling muscle fatigue (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/weight-training\/art-20045842\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). Muscle fatigue is when you feel like you can barely lift it again. Then, gradually increase your weights in muscle group workouts as you gain strength.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_5_Exercises_Per_Muscle_Group\"><\/span><b>Can I Do 5 Exercises Per Muscle Group?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Research in the National Library of Medicine highlighted that volume and loading are key factors in hypertrophy and strength results. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6303131\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). 5 exercises per muscle group may be an effective dose for results. However, you may also see some results with fewer exercises or sets per muscle group.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As suggested, you could include five exercises to target a specific muscle group twice weekly with five sets in your split (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). For example, one set of band curls, hammer curls, and drag curls on Mondays and another set for Spider curls and Zottman curls on Thursdays give you five sets for the week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This would help beginners target muscle groups enough each week. However, advanced trainers can do more group exercises whenever they target that group. Beginners may do five exercises per group weekly, while advanced trainers can do five per group daily.\u00a0<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\"> Start using our app to stay on track<\/a> and hold yourself accountable!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Group_Workout_Schedule_Examples\"><\/span><b>Muscle Group Workout Schedule Examples<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Follow step two to determine how many days you want to work out. Then, follow the examples below. The 3-day and 5-day schedules follow the antagonist split, while the 4-day schedule does an upper-lower split. Customize the splits to suit you if you want complimentary sessions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can then choose any exercise per muscle group. However, follow the recommended 8-12 reps per set (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Start with two sets in week one and three in week two to get the muscles tired enough and progressively improve your workout.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Groups_to_Workout_Together_3-Day_Schedule\"><\/span><b>Muscle Groups to Workout Together 3-Day Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A 3-day schedule is ideal for working muscle groups together on alternative days because it allows your muscles to recover (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This example schedule works on the antagonist split by focusing on three antagonist groups daily. The exercises may focus on smaller muscle groups within the seven major types. However, this example follows the antagonist split:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">3 exercises each for quads-hamstrings, 3 exercises each for shoulders-chest, and 3 exercises each for core-back<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">3 exercises each for triceps-biceps, 3 exercises each for abs-glutes, and 3 exercises each for back-chest<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">3 exercises each for quads-hamstrings, 3 exercises each for triceps-biceps, and 3 exercises each for core-back<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Groups_to_Workout_Together_4-Day_Schedule\"><\/span><b>Muscle Groups to Workout Together 4-Day Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The 4-day schedule allows you to use the upper-lower split on alternating days because you can rest specific muscle groups every second day (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). You\u2019ll split different lower and upper body muscle groups on alternating days. An example could look like this:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">2 exercises each for the chest, triceps, biceps, shoulders, and legs<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">3 exercises each for the back and core<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">2 exercises each for the shoulders, triceps, biceps, and legs<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">2 exercises each for the back, core, chest, and legs<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Groups_Should_I_Work_Together_for_5_Days\"><\/span><b>What Muscle Groups Should I Work Together for 5 Days?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best muscle group combinations to work out together in a 5-day schedule are for individuals who have time to exercise different muscle groups on alternate days. But first, let\u2019s understand the realistic side of working various muscle groups five days weekly.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_5-Day_Split_Too_Much\"><\/span><b>Is 5-Day Split Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">No, a 5-day split is ideal if you have the time. As a beginner, you should exercise a different muscle group on consecutive days (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). So, using the 5-day split is fantastic. Also, advanced trainers can get more workouts, sets, reps, and loads per workout.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Work_the_Same_Muscle_Group_5_Days_in_a_Row\"><\/span><b>Can You Work the Same Muscle Group 5 Days in a Row?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Men\u2019s Health suggests experienced trainers could work out five days weekly (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a758839\/how-often-should-i-work-out-to-build-muscle\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It might help promote hypertrophy when your muscles have adapted and are more efficient in repairing themselves (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, beginners should avoid exercising the same muscles on consecutive days, and regardless of fitness level, individuals require adequate rest for proper recovery; a 5-day split can be a suitable option to support (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"5-Day_Muscle_Group_Workout_Combinations\"><\/span><b>5-Day Muscle Group Workout Combinations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The 5-day example is much simpler. Here\u2019s an example of using an antagonist 5-day split with two exercises per opposing muscle group:<\/span><b><\/b><\/p>\n<ul>\n<li aria-level=\"1\"><b>Monday: <\/b><span style=\"font-weight: 400;\">Hamstring-quads and glutes-core<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Tuesday: <\/b><span style=\"font-weight: 400;\">Shoulders-back and triceps-biceps<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Wednesday: <\/b><span style=\"font-weight: 400;\">Back-chest and core-glutes\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Thursday: <\/b><span style=\"font-weight: 400;\">Hamstring-quads and shoulders-core<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Friday: <\/b><span style=\"font-weight: 400;\">Chest-back and triceps-biceps<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\"><img decoding=\"async\" class=\"aligncenter wp-image-31447 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-1024x576.png\" sizes=\"(max-width: 770px) 100vw, 770px\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-1024x576.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-768x432.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-370x208.png 370w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-270x152.png 270w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-570x321.png 570w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262-740x416.png 740w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4262.png 1152w\" alt=\"muscle groups to workout together 3-day\" width=\"770\" height=\"433\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Groups_to_Workout_Together_Female_Splits_%E2%80%93_Important\"><\/span><b>Muscle Groups to Workout Together Female Splits &#8211; Important!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Stucky Chiropractic Center states that 80% of low back pain symptoms reported are experienced by women (<\/span><a href=\"https:\/\/www.stuckychiropractic.com\/chiropractic\/why-do-women-suffer-from-back-pain-more-often-than-men\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Incorporating regular back strengthening exercises can be an effective method of helping to reduce pain experienced.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tight back muscles<\/span><span style=\"font-weight: 400;\"> may be caused by sedentary lifestyles, sitting at a desk for hours, or sitting wrong (<\/span><span style=\"font-weight: 400;\">18<\/span><span style=\"font-weight: 400;\">). Exercising your back muscles may prevent or improve bad posture. Meanwhile, the Cleveland Clinic also recommends pelvic floor muscle exercises be included regularly(<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/14611-kegel-exercises\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pelvic floor muscles form a part of your baseline core muscle group (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Core_Muscles\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Be sure to add core and back muscles to your split. The antagonist or complementary splits would help train the muscle groups together. Alternatively, pair the groups with their opposing groups.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\">Calories Burned Lifting Weights for 30 Minutes Every Day.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_5_Days_a_Week_Enough_to_Build_Muscle\"><\/span><b>Is 5 Days a Week Enough to Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training 3-5 days weekly while targeting different muscle groups on alternate days could \u00a0 build muscle mass (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a758839\/how-often-should-i-work-out-to-build-muscle\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, beginners should ensure ample muscle rest for 48 hours before targeting the same groups weekly (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). Even two days of strength training per week can help build muscle.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_3_Rest_Days_Too_Much\"><\/span><b>Is 3 Rest Days Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Three days&#8217; rest can be a suitable amount, depending on the individual. Singapore researchers found that consecutive and non-consecutive training days didn\u2019t show significant muscle repair differences (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Beginners can stick to the 48-72-hour rest, but advanced trainers seeking to bulk muscle mass could shorten rest periods to 24 hours.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_12_Hours_of_Exercise_a_Week_Too_Much\"><\/span><b>Is 12 Hours of Exercise a Week Too Much?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Exercising 12 hours per week could enhance your health The Daily Mail states that 12 or more hours a week of aerobic exercise could help decrease your risk of heart disease, diabetes, and cancer (<\/span><a href=\"https:\/\/www.dailymail.co.uk\/health\/article-3731733\/Why-brisk-walk-NOT-Exercising-12-hours-week-gives-best-protection-against-heart-attacks-strokes-cancer-diabetes.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). However, general guidelines suggest that at least 150 minutes of aerobic exercise and two weekly strength training sessions support health. The Mayo Clinic suggests 90 minutes of strength training weekly is enough (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Use both forms of training if you want to reach 12 hours weekly or meet the general minimum guidelines as a realistic starting point.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercises_Work_the_Most_Muscle_Groups\"><\/span><b>What Exercises Work the Most Muscle Groups?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best exercises that work multiple muscle groups are full-body routines. Medical News Today suggests squats, burpees, lunges, and stair-climbing as better whole-body workouts (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324895\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">). They work multiple muscle groups in one exercise.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Designing routines for muscle groups to work together requires following all five steps. Then, use the example schedules to inspire yours. Remember to start at a suitable and achievable level and progressively increase variables such as duration, volume, frequency, and intensity over time.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Knowing which muscle groups to work together can rest your concerns about maximizing workouts. Of course, knowing which muscle groups, when worked out together would bring you the best results, whether you seek mass, fitness, or full-body routines, is difficult.\u00a0 Discover the muscle groups, how they help each other, and why you should work specific [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":54585,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,128],"tags":[],"coauthors":[178,210],"class_list":["post-54582","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps - BetterMe<\/title>\n<meta name=\"description\" content=\"Knowing which \u2605 MUSCLE GROUPS TO WORK TOGETHER \u27a4 require you to walk through 5 steps that teach you how to design your split workouts for each week.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps\" \/>\n<meta property=\"og:description\" content=\"Knowing which \u2605 MUSCLE GROUPS TO WORK TOGETHER \u27a4 require you to walk through 5 steps that teach you how to design your split workouts for each week.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_1502257790-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1709\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\"},\"wordCount\":2777,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_1502257790-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Knowing which muscle groups to work together can rest your concerns about maximizing workouts. Of course, knowing which muscle groups, when worked out together would bring you the best results, whether you seek mass, fitness, or full-body routines, is difficult.\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Discover the muscle groups, how they help each other, and why you should work specific muscles together to enhance your workout. Then, it\u2019s about planning how many days you exercise and which splits better suit your needs.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Major Muscle Groups?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The major muscle groups include well-known areas, such as (<\/span><a href=\\\"https:\/\/pubs.nmsu.edu\/_i\/I111\/\\\"><span style=\\\"font-weight: 400;\\\">17<\/span><\/a><span style=\\\"font-weight: 400;\\\">):\u00a0<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Back<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Chest<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Arms<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Core<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Legs<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Shoulders<\/span><\/li>\\r\\n<\/ul>\\r\\n<strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\\\">Start transforming your life with BetterMe<\/a>!<\/strong>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Muscle Groups to Work Together: Step-By-Step Guide<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The\u00a0 major muscle groups are a good starting point, but you m ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\",\"url\":\"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/\",\"name\":\"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps - 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Of course, knowing which muscle groups, when worked out together would bring you the best results, whether you seek mass, fitness, or full-body routines, is difficult.\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Discover the muscle groups, how they help each other, and why you should work specific muscles together to enhance your workout. Then, it\u2019s about planning how many days you exercise and which splits better suit your needs.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Major Muscle Groups?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The major muscle groups include well-known areas, such as (<\/span><a href=\"https:\/\/pubs.nmsu.edu\/_i\/I111\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chest<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arms<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Core<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legs<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulders<\/span><\/li>\r\n<\/ul>\r\n<strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=muscle_groups_to_work_together\">Start transforming your life with BetterMe<\/a>!<\/strong>\r\n<h2 style=\"text-align: center;\"><b>Muscle Groups to Work Together: Step-By-Step Guide<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The\u00a0 major muscle groups are a good starting point, but you m ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/","url":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/","name":"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_1502257790-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Knowing which \u2605 MUSCLE GROUPS TO WORK TOGETHER \u27a4 require you to walk through 5 steps that teach you how to design your split workouts for each week.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_1502257790-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_1502257790-scaled.jpg","width":2560,"height":1709,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/muscle-groups-to-work-together\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Muscle Groups to Work Together to Maximize Your Mass in 5 Easy Steps"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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