Training
Splits
How you organise your training across the week. The best split is the one that fits your schedule and hits each muscle group with enough frequency and volume. Everything else is preference.
The main splits
Four options.
Different structures.
Different structures.
Full Body
2–4 days / week
Works well for
Beginners, time-limited schedules, high frequency stimulus per muscle.
Consider
Less volume per session. Each muscle trained in every session.
Upper / Lower
4 days / week
Works well for
Intermediate lifters. Great frequency per muscle — each half trained twice a week.
Consider
Needs 4 consistent sessions. Upper days can get long with many muscles to cover.
Push / Pull / Legs
3–6 days / week
Works well for
Intermediate to advanced. Clean movement groupings. High volume per session possible. Run it twice a week for 6-day PPL.
Consider
3-day PPL hits each muscle only once a week. 6-day version requires strong recovery capacity.
Bro Split
5 days / week
Works well for
High volume on a specific muscle group in one session. Works if volume is high enough.
Consider
Each muscle only trained once a week. Protein synthesis window underused. Inferior frequency for growth.
How to choose
Three questions.
Pick your split.
Pick your split.
I
How many days can you reliably train? 2–3 days → full body. 4 days → upper/lower. 5–6 days → PPL. Match the split to actual availability, not optimistic availability.
II
Are you hitting each muscle group at least twice a week? If not, restructure. Once-a-week frequency leaves growth potential on the table regardless of which split you use.
III
Can you recover between sessions? The best split on paper is useless if you're constantly sore and under-recovered. Your lifestyle determines the right split as much as the science does.
The Naked Truth
The best split is the one you actually do consistently. A mediocre split with perfect attendance beats the perfect split you skip half of.
Pick the structure that fits your life. Ensure it hits each muscle group twice a week. Stay consistent for 12 weeks before switching anything.