Training Splits: Choose the Best Routine for Your Goals (2025)

Your training split determines your results. The right routine maximizes muscle growth, fits your schedule, and prevents burnout—while the wrong split wastes time and limits gains.

This comprehensive guide compares all major training splits to help you choose optimally.

**Find your ideal split:** [Take our quiz](/quiz) for personalized training split recommendations based on your goals and schedule.

Understanding Training Splits

What Is a Training Split

Definition:

→How you divide training across the week

→Which muscles trained together

→Training frequency per muscle

→Rest day placement

→Weekly structure

Factors to Consider:

→Training experience

→Schedule availability

→Recovery capacity

→Goals (strength vs hypertrophy)

→Preferences

Truth: No single "best" split. Best = one you'll follow consistently that matches your goals and lifestyle.

Discover your optimal routine →

The Major Training Splits

Full Body (3x/Week)

Structure:

→Train all major muscles each session

→3 days per week (Mon/Wed/Fri)

→48 hours between sessions

→Compound movements focus

Example Workout:

1. Squats: 4x6-8

2. Bench Press: 4x6-8

3. Barbell Rows: 4x8-10

4. Overhead Press: 3x8-10

5. Romanian Deadlifts: 3x10

6. Pull-ups: 3x8-12

7. Abs: 3 sets

Pros:

→High frequency (3x weekly per muscle)

→Beginner-friendly

→Time-efficient

→Flexible schedule

→Hard to overtrain

→Real-world tested

→Simple to follow

Cons:

→Long workouts (60-90 min)

→Fatiguing

→Volume per muscle limited per session

→Less exercise variety

→Can feel repetitive

Best For:

→Beginners (first 6-12 months)

→Busy schedules (only 3 days available)

→Strength focus

→Older lifters (recovery needs)

→Athletes (in-season)

Not Ideal For:

→Advanced bodybuilders

→Those wanting high volume per muscle

→Pure hypertrophy focus

Upper/Lower (4x/Week)

Structure:

→Alternate upper and lower body

→4 days per week

→Each muscle 2x weekly

→Balanced approach

Example Week:

→Monday: Upper A

→Tuesday: Lower A

→Thursday: Upper B

→Friday: Lower B

Upper A:

1. Bench Press: 4x6-8

2. Barbell Rows: 4x6-8

3. Overhead Press: 3x8-10

4. Pull-ups: 3x8-12

5. Dips: 3x10-12

6. Curls: 3x12

Lower A:

1. Squats: 4x6-8

2. Romanian Deadlifts: 3x8-10

3. Leg Press: 3x10-12

4. Leg Curls: 3x12

5. Calf Raises: 4x15

6. Abs: 3 sets

Pros:

→Each muscle 2x weekly (optimal frequency)

→Manageable workout length (60 min)

→Good volume per muscle

→Recovery friendly

→Flexible (can do 3-5x weekly)

→Proven effective

→Simple progression

Cons:

→4 days required (some can't commit)

→Less exercise variety than 5-6 day splits

→Lower days can be very demanding

→May need 2 upper, 2 lower variations

Best For:

→Intermediate lifters

→4-5 days available

→Balanced goals (strength + hypertrophy)

→Most people

→Sustainable long-term

Not Ideal For:

→Only 3 days available

→Want to specialize one muscle

→Advanced bodybuilders

Push/Pull/Legs (6x/Week)

Structure:

→Push day (chest/shoulders/triceps)

→Pull day (back/biceps)

→Legs day

→Repeat twice weekly

→Each muscle 2x weekly

Example Week:

→Monday: Push

→Tuesday: Pull

→Wednesday: Legs

→Thursday: Push

→Friday: Pull

→Saturday: Legs

→Sunday: Rest

Push Day:

1. Bench Press: 4x8-10

2. Overhead Press: 4x8-10

3. Incline DB Press: 3x10-12

4. Lateral Raises: 4x12-15

5. Tricep Pushdowns: 3x12-15

6. Overhead Extension: 3x12

Pull Day:

1. Deadlifts: 4x5-6

2. Pull-ups: 4x8-12

3. Barbell Rows: 4x8-10

4. Face Pulls: 3x15-20

5. DB Curls: 3x10-12

6. Hammer Curls: 3x12

Legs Day:

1. Squats: 4x6-8

2. Romanian Deadlifts: 3x8-10

3. Leg Press: 3x10-12

4. Leg Curls: 3x12-15

5. Leg Extensions: 3x15

6. Calf Raises: 4x15-20

Pros:

→Excellent muscle grouping (synergistic)

→High volume per muscle

→Each muscle 2x weekly

→Shorter workouts (45-60 min)

→Exercise variety

→Very popular (proven)

→Specialization possible

Cons:

→6 days commitment

→Little flexibility

→Can be fatiguing

→Social life impact

→Overtraining risk if not careful

Best For:

→Serious lifters

→6 days available

→Hypertrophy focus

→Intermediate-advanced

→Dedicated to training

Not Ideal For:

→Beginners

→Busy schedules

→Low recovery capacity

→Can't train 6 days

Bro Split (5x/Week)

Structure:

→One muscle per day

→5-6 days per week

→Each muscle 1x weekly

→Traditional bodybuilding

Example Week:

→Monday: Chest

→Tuesday: Back

→Wednesday: Shoulders

→Thursday: Arms

→Friday: Legs

→Weekend: Rest or abs

Chest Day:

1. Flat Bench: 4x8-10

2. Incline Bench: 4x8-10

3. Decline DB Press: 3x10-12

4. Cable Flyes: 3x12-15

5. Dips: 3xAMRAP

6. Push-ups: 3xAMRAP

Pros:

→Massive volume per muscle

→Complete focus one muscle

→Pump/soreness satisfaction

→Exercise variety high

→Classic approach

→Psychological enjoyment

Cons:

→Low frequency (1x weekly suboptimal)

→Each session very long (90+ min)

→Overtraining one muscle, undertraining overall

→Recovery takes full week

→Not optimal for natural lifters

→Outdated approach

Best For:

→Advanced bodybuilders

→Enhanced lifters

→Those who enjoy it

→Specific muscle focus

→Rehab situations

Not Ideal For:

→Natural lifters

→Beginners-intermediates

→Optimal muscle growth

→Time-efficient training

→Most people

Push/Pull (4x/Week)

Structure:

→Push days (chest/shoulders/triceps)

→Pull days (back/biceps/legs)

→4 days weekly

→2 push, 2 pull

Example:

→Monday: Push A

→Tuesday: Pull A

→Thursday: Push B

→Friday: Pull B

Pros:

→Each muscle 2x weekly

→Synergistic grouping

→4 days (manageable)

→Good volume

→Flexible

Cons:

→Legs grouped with back (fatiguing)

→Less leg volume

→Not specialized enough

Best For:

→Intermediate lifters

→4 days available

→Upper body priority

→Those who like it

Full Body (4-6x/Week - Advanced)

Structure:

→Full body every session

→4-6x weekly

→Low volume per session

→High frequency

Example (4x/Week):

Each workout includes:

→1 main lower (rotating: squat, deadlift, lunge variation)

→1 main upper push (bench, overhead, incline)

→1 main upper pull (row, pull-up variation)

→1-2 accessories

Pros:

→Highest frequency possible

→Skill practice daily

→Flexible volume distribution

→Never really sore

→Can train around injuries

Cons:

→Requires experience

→Volume management tricky

→Not for max effort every session

→Advanced technique

Best For:

→Advanced lifters

→Powerlifters (skill practice)

→Those understanding auto-regulation

→Experienced programmers

Comparing Training Splits

Frequency Comparison

Muscle Trained Per Week:

→Full Body: 3x

→Upper/Lower: 2x

→Push/Pull/Legs: 2x

→Bro Split: 1x

Research Shows:

→2x weekly optimal for most

→3x weekly better for some

→1x weekly suboptimal

→Frequency matters more than volume per session

Volume Comparison

Sets Per Muscle Per Week:

→Bro Split: 15-25 sets (all one day)

→Push/Pull/Legs: 15-20 sets (split 2 days)

→Upper/Lower: 12-16 sets (split 2 days)

→Full Body: 9-12 sets (split 3 days)

Truth: Total weekly volume more important than per-session volume.

Time Commitment

Average Workout Duration:

→Full Body: 60-90 min

→Upper/Lower: 45-75 min

→Push/Pull/Legs: 45-60 min

→Bro Split: 60-90 min

Total Weekly Time:

→Full Body (3x): 180-270 min

→Upper/Lower (4x): 180-300 min

→Push/Pull/Legs (6x): 270-360 min

→Bro Split (5x): 300-450 min

Choosing Your Split

Beginner (0-1 Year)

Recommendation: Full Body 3x/Week

Why:

→Learn movements

→Frequency builds skill

→Hard to overtrain

→Simple progression

→Proven effective

Sample:

→Mon/Wed/Fri: Full body

→Compound lifts focus

→Linear progression

→45-60 min sessions

Intermediate (1-3 Years)

Recommendation: Upper/Lower 4x/Week or Push/Pull/Legs 6x/Week

Why:

→More volume needed

→Can handle higher frequency

→Progression more complex

→Muscle grouping beneficial

Choose Based On:

→4 days available: Upper/Lower

→6 days available: Push/Pull/Legs

→Both work excellently

Advanced (3+ Years)

Recommendation: Whatever Works for You

Options:

→Push/Pull/Legs (most common)

→Upper/Lower (time-efficient)

→Customized split

→Periodized approach

Why:

→Individual response known

→Can auto-regulate

→Specialization possible

→Experience guides

Sample Programs

Full Body (Beginner)

3x Per Week:

Every Workout:

1. Squat: 3x5

2. Bench Press: 3x5

3. Barbell Row: 3x5

4. Overhead Press: 2x8

5. Deadlift: 1x5 (alternate with rows)

6. Abs: 2 sets

Progression: Add 5 lbs upper, 10 lbs lower each session

Upper/Lower (Intermediate)

4x Per Week:

Upper A (Mon):

1. Bench Press: 4x6-8

2. Barbell Row: 4x6-8

3. Incline DB Press: 3x10

4. Pull-ups: 3x8-12

5. Lateral Raises: 3x15

6. Curls: 3x12

Lower A (Tue):

1. Squat: 4x6-8

2. RDL: 3x8-10

3. Leg Press: 3x12

4. Leg Curl: 3x12

5. Calf Raise: 4x15

6. Abs: 3 sets

Upper B (Thu):

1. Overhead Press: 4x8-10

2. Deadlift: 3x5

3. DB Bench: 3x10-12

4. Cable Row: 3x12

5. Face Pulls: 3x20

6. Tricep Work: 3x12

Lower B (Fri):

1. Front Squat: 3x8-10

2. Bulgarian Split Squat: 3x10 each

3. Leg Extension: 3x15

4. Nordic Curl: 3x8

5. Calf Raise: 4x20

6. Abs: 3 sets

Common Mistakes

Mistake 1: Changing Too Often

Problem:

→New split every 2 weeks

→No progression

→Spinning wheels

Solution:

→Commit 12+ weeks

→Master the split

→Progress then reassess

Mistake 2: Too Much Volume

Problem:

→Copying pro bodybuilder splits

→30+ sets per muscle

→Overtraining

Solution:

→10-20 sets per muscle weekly

→Quality over quantity

→Recovery matters

Mistake 3: Bro Split as Natural

Problem:

→1x frequency suboptimal

→Wasted potential

→Slow progress

Solution:

→2x frequency minimum

→Upper/Lower or PPL

→Better results

Take Action This Week

Choose a split based on your availability. Commit to it for 12 weeks. Track your progress. Adjust if needed.

Get Your Training Program

Our assessment provides:

→Personalized split recommendation

→Complete workout plans

→Exercise library

→Progression protocols

→Progress tracking

Start Your Program →

Conclusion

The best training split matches your schedule, experience, and goals. Beginners: full body. Intermediate: upper/lower or PPL. Advanced: whatever works. Consistency beats perfection.

Choose your split. Commit fully. Progress consistently.

Training Note: Any split works if progressive overload applied, adequate volume, and consistency maintained. Don't overthink—pick one and execute.

Build Your Physique →

Training Splits: Choose the Best Routine for Your Goals (2025)

Want a Personalized Plan Just for You?

Training Splits: Choose the Best Routine for Your Goals (2025)

Understanding Training Splits

What Is a Training Split

Definition:

Factors to Consider:

The Major Training Splits

Full Body (3x/Week)

Structure:

Example Workout:

Pros:

Cons:

Best For:

Not Ideal For:

Upper/Lower (4x/Week)

Structure:

Example Week:

Upper A:

Lower A:

Pros:

Cons:

Best For:

Not Ideal For:

Push/Pull/Legs (6x/Week)

Structure:

Example Week:

Push Day:

Pull Day:

Legs Day:

Pros:

Cons:

Best For:

Not Ideal For:

Bro Split (5x/Week)

Structure:

Example Week:

Chest Day:

Pros:

Cons:

Best For:

Not Ideal For:

Push/Pull (4x/Week)

Structure:

Example:

Pros:

Cons:

Best For:

Full Body (4-6x/Week - Advanced)

Structure:

Example (4x/Week):

Pros:

Cons:

Best For:

Comparing Training Splits

Frequency Comparison

Muscle Trained Per Week:

Research Shows:

Volume Comparison

Sets Per Muscle Per Week:

Time Commitment

Average Workout Duration:

Total Weekly Time:

Choosing Your Split

Beginner (0-1 Year)

Recommendation: Full Body 3x/Week

Why:

Sample:

Intermediate (1-3 Years)

Recommendation: Upper/Lower 4x/Week or Push/Pull/Legs 6x/Week

Why:

Choose Based On:

Advanced (3+ Years)

Recommendation: Whatever Works for You

Options:

Why:

Sample Programs

Full Body (Beginner)

3x Per Week:

Every Workout: