Are you thinking about split training but you’re not sure what exercises you should train together? It’s a common conundrum, but we’ve got you covered with our handy guide, which will show you what to combine and why. 

Why Bother Combining Exercises?

Some things are just designed to work together. The synergy that comes from combining certain exercises can really take your training to the next level. But, why does this work so well? It turns out that combining exercises strategically can help you:

• Maximize muscle activation
• Save time without sacrificing results
• Boost metabolism
• Burn more fat
• Prevent boredom 
• Improve athletic performance
• And, boost your functional fitness

Types of Splits

Now that you’ve decided that splits could be beneficial for you, it’s time to examine some of your choices.

Push-Pull

Push-pull pairings are an old-school combo that has stood the test of time. 

Why does it work? This method balances your front and back muscles and helps prevent overtraining one side of your body or any one muscle group. It also helps reduce joint strain while boosting recovery time, all within the same session. (Basically, one half of your body is always at rest while the other half is doing the work.)

Push Exercises:

• Bench press
• Overhead press
• Push-ups
• Squats (technically a push from the lower body)

Pull Exercises:

• Pull-ups or lat pulldowns
• Rows (barbell, dumbbell, cable)
• Deadlifts
• Biceps curls

Example Workout:

• Superset: Bench Press + Barbell Rows
• Superset: Overhead Dumbbell Press + Lat Pulldown
• Push-Ups + Dumbbell Deadlifts

Upper-Lower Supersets

This split is perfect for people with packed schedules who are short on time. It’s easy to perform. All you need to do is alternate an upper-body move with a lower-body move in what’s known as a “superset.” With a superset, you’ll do all the repetitions for exercise one, immediately followed by all the repetitions for exercise two. It gives each area that you’re working time between sets to recover without needing any long rest breaks. 

Why does it work? Supersetting gets your heart rate up while also training multiple muscle groups efficiently. It’s like strength training and cardio packed into one power workout.

Example Workout:

• Superset: Goblet Squats + Dumbbell Shoulder Press
• Superset: Walking Lunges + Seated Rows
• Superset: Jump Squats + Push-Ups

Compound-Isolation Splits

This type of split involves big lifts first, followed by “isolation” moves. Think about isolation exercises as the detail work, hitting the smaller ancillary (supporting) muscle groups. Start with compound movements that work multiple muscle groups. Then, isolate specific muscles to finish them off. 

Why does it work? Compound moves build strength and burn calories, while isolation exercises sculpt and define. Use your sledgehammer first and then finish off with your chisel.

Example Workout:

• Deadlifts (compound) + Hamstring Curls (isolation)
• Bench Press (compound) + Triceps Kickbacks (isolation)
• Pull-Ups (compound) + Dumbbell Curls (isolation)

Agonist-Antagonist Supersets

An “agonist” is a working muscle, and the “antagonist” is the opposing muscle. 

Why does it work? Pairing them back-to-back promotes muscle balance. It also helps you avoid injury, while at the same time, increasing strength. 

Example Workout:

• Biceps Curls + Triceps Dips
• Leg Extensions + Hamstring Curls
• Chest Press + Cable Rows

Strength-Power Moves

Build muscle and explosiveness in the same workout by lifting heavy and then moving fast. You’re training for both strength/force and power/speed. 

Why does it work? This training split builds fast-twitch muscle fibers and boosts your athletic performance and power.

Example Workout:

• Barbell Back Squat + Jump Squats
• Deadlifts + Kettlebell Swings
• Bench Press + Medicine Ball Chest Throws

Core-Stability Moves

Don’t just throw in some lame crunches at the end of your workout like an afterthought. Combine core-focused moves with balance or functional exercises to really tax your midsection and improve your functional strength. 

Why does it work? Core strength is more than aesthetics. These combos boost posture, protect your spine, and help you lift heavier.

Example Workout:

• Plank with Shoulder Taps + Stability Ball Rollouts
• Russian Twists + Single-Leg Glute Bridge Hold
• Cable Woodchoppers + Bear Crawl

Mobility-Strength

Mobility isn’t just for yoga day. You should add mobility to your workout to stay flexible and injury-free. 

Why does it work? Strong muscles are only useful if they can move through a full range of motion. This exercise pairing increases your ability to move and perform. You don’t want to just look strong. You also want to be nimble!

Example Workout:

• Goblet Squat + Hip Flexor Stretch
• Overhead Press + Cat-Cow
• Romanian Deadlift + Hamstring Stretch

Cardio + Resistance

Yes, you can burn fat and build muscle in the same session. Use smart exercise pairing by doing resistance training with added bursts of cardio in between sets. 

Why does it work? It keeps your heart rate elevated, your muscles working, and your metabolism in overdrive, making you a fat-burning, muscle-building machine.

Example Workout:

• 30 seconds Kettlebell Swings
• 30 seconds Push-Ups
• 30 seconds Jump Rope
• 30 seconds Squats

Repeat x 3 – 5 rounds

Try some or all of these combos to see what you like and what works best for you. Also, feel free to mix it up and combine things differently. Mastering split training and knowing which exercises to train together isn’t just smart programming. It’s your secret to building strength, burning fat, and progressing past plateaus.