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Zuletzt aktualisiert am 29.04.2026
When you're just starting out with sports, you often hear about muscle groups and how... which Muscle groups should be trained together. But what exactly are these muscle groups and which Can muscle groups be trained together?
We at Vetain don't just make delicious protein shakes, we also know a lot about sports. We'll answer all your important questions so you can get started at the gym soon.
Your bonus in the article: An overview of muscle groups, so you can see at a glance which muscles exist.
Your knowledge to go: Which Train muscle groups together?
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You can either test your muscle groups according to synergistic cooperation, type of movement or body region divide.
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The more advanced you are, the more “Splits“You can do this: You start with a full body workout and then move on to a 2-day split, then a 3-day split, etc.”
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Popular Splits upper body | lower body or push | pull | legs.
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Some station wagons are equipped with Caution to enjoy them, as they can quickly become overwhelming, for example.
What options are there?
There are different ways to “group” the muscle groups:
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Following synergistic collaboration: Which muscles work together during normal everyday movements?
Example: back & biceps -
According to the type of movement: Which muscles move similarly or in the same direction?
Example: Pull (back, biceps) & rear deltoids) or push (chest, shoulders) & Triceps) -
By body region: Which muscles are located in the same place?
Example: Upper body (arms, chest, etc.) or lower body (legs, buttocks, etc.)
So that we can continue and understand, which To determine which muscle groups should be trained together, we first need to clarify which muscle groups actually exist.
What muscle groups are there?
Muscle groups are, for simplicity, divided into 6 muscle groups a:
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pectoral muscles
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back muscles
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Arm muscles (biceps, triceps, forearm muscles)
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Shoulder muscles
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Leg muscles (thighs, calves and glutes)
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Abdominal muscles
Your training should therefore include all these muscles – either in a single workout (in a full-body workout) or divided into different sessions.
You can also use the muscles in large and small muscle groups Split it up if things aren't complicated enough for you already ;) We'll ignore that for now and finally get to the question. which Muscle groups should be trained together.
Overview: How does split training work?
If you do that training in divides different muscle groups or training sessions, This is called split training. "Split" means to divide or divide the training. While split training sounds complicated, it simply means that you "split" your muscle groups and train them individually. This is how the focus always on a specific area of your body. This is intended to training especially intensive and effective This is because the muscles are specifically stimulated. On day A, one muscle group is trained, and on day B, the next (and so on).
There are different types of splits, Like 2-day splits or 3-day splits. As you can probably guess, the numbers show how many different workouts you have, i.e., how many zones you divide your body into. It's often recommended that beginners start with a full-body workout and then gradually add more splits. So start with a 2-day split and then increase the number of splits from there.
Which Train muscle groups together? | 2-day split
There are several ways to divide your body into 2-day splits. We'll introduce you to the two most popular ones:
Option 1: Upper body | Lower body
Day A – Upper body: Chest, back, shoulders, arms (biceps and triceps)
Day B – Lower body: Legs, buttocks, stomach
→ This variant has the creative name: Upper Body Lower Body Split.
Option 2: Push | Pull
Day A – Push (pressing movements): Chest, shoulders (front) & (lateral side), triceps (back of upper arms), front of leg (front of thigh)
Day B – Pull (pulling movements): Back, rear deltoids, biceps (front of upper arms), back of the legs & Buttocks (back of thighs + gluteal muscles)
Now you have some ideas for your 2-day split training plan. Suitable gym exercises and a ready-made upper/lower split training plan can be found in our [link to relevant section]. Training Book!
Which option you choose is entirely up to you. Of course, you can also approach your body in a completely different way. divide – these two variants are simply the most well-known.
You can also simply divide the muscle groups without fancy names:
Day A: Chest, shoulders, triceps
Day B: Back, biceps, legs
Now we continue with Day A (or a rest day)!
Just try out what you like best!
Are you already advanced? Then you can do more splits! Which Are muscle groups then trained together? We'll explain!
Which Train muscle groups together? | 3-day split
With a 3-day split, you have three separate sessions.This way you can train your muscles even more effectively!
Option 1: Push | Pull | Legs
Day A – Push: Chest, shoulders (front) & lateral parts), triceps
Day B – Pull: Back, rear deltoids, biceps
Day C – Legs: Legs (often together with buttocks, stomach)
→ very popular division
Option 2: Chest/Shoulders/Triceps | Back/Biceps | Legs
Day A: Chest, shoulders, triceps
Day B: Back, biceps
Day C: Legs (often together with stomach, buttocks)
→ typical in bodybuilding
At first glance, both versions appear identical – and that's actually true. The main difference lies in the pattern or the naming of the division:
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Variant 1 is based on movement patterns (pushing, pulling, lower body).
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Variant 2 is simply based on the classic muscle groups.
In terms of content, you're essentially training the same thing in both versions – you just call it something different.
If you're not sure how to motivate someone If you're keeping your 3-day split training plan, take a look here: Fitness motivation – reach your goals.
Further splits
You can continue like this and eventually even reach 5-day splits. Very important: You don't need to do 5-day splits to have a good workout. You can also train effectively with fewer splits. Higher splits are really only for advanced and experienced athletes.. Because here you train the individual muscles so intensely, in a way that would never be possible with a 2-day split, and that's really only for professionals.
Which Train muscle groups together? | 4-day split
Option 1: Back | Chest | Legs | Shoulders
Day A: Back
Day B: Breast
Day C: Legs
Day D: Shoulder
Which Train muscle groups together? | 5-day split
Option 1: Back | Chest | Legs | Shoulders | Biceps
Day A: Back
Day B: Breast
Day C: Legs
Day D: Shoulder
Day E: biceps
The body is simply divided into increasingly more detailed sections, and the muscles are increasingly "separate".
If you're wondering where the abs or glutes are trained: These muscle groups are already heavily engaged during other workouts and therefore don't necessarily need separate training. However, you can always include a few exercises for these areas in your workout.
Which Should muscle groups not be trained together?
There are some muscle groups that should not be trained too intensely in one session or on directly consecutive days, in order to Overloads to avoid. The point isn't that certain combinations are fundamentally wrong, but rather that caution is advised with some splits (like the push day in push/pull training). Many muscles work simultaneously in these splits and are therefore under considerable strain – and this can quickly become excessive if training volume isn't monitored.
The question is therefore less "Which muscle groups should not be trained together?" but rather "Which muscle groups should be trained together carefully?".
For a full-body workout or a 2-day split, you don't need to worry about this – overlaps are completely normal and even desirable. It's only with more complex splits that the intensity per muscle group increases so significantly that conscious planning becomes important.
It's also important to avoid training the same muscle groups on two consecutive days. Your muscles need time off. Regeneration time Rest is at least as important as the training itself, because it's only during rest periods that they can grow. Training too frequently can lead to injuries or overuse.
Here you can find out how often you should train per week!
Why a full-body workout is often recommended for beginners
Especially at the beginning, it's often a good idea to start with a full-body workout. This allows your body to gradually adapt to the new demands. The most important thing now is that you... Learn the technique properly, the You internalize movement patterns and you one stable power base You build it up. And all without feeling overwhelmed. Because, to be honest: even I get a real headache with a 5-day split routine.
Initially, just a few basic exercises are enough to effectively train all major muscle groups – targeted splits aren't necessary at this stage. In the first few months, you'll often make rapid progress anyway, even without complicated splits.
By the way: Even if you have little time or don't yet have a plan, which Since muscle groups should be trained together, a full-body workout is practical and more effective than skipping the workout altogether.
Conclusion
You now know exactly, which Muscle groups that can be trained together. Now it's time to put it into practice!
Our article Gym workout plan We might be able to help you with that, and if you're still looking for a delicious protein shake, we're sure to have something suitable for you: Creamy protein shakes and clear protein sodas.
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Good luck!
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
