Most people choose a workout split because someone online said it was "the best."
In reality, every workout split works until it stops working.
The right split depends on your schedule, recovery, training age, and preferences.
This guide breaks down every major split, explains when each one works best, and provides complete weekly workouts you can use immediately.
1. Full Body Training
Full body programs train your entire body in every session. They are ideal for beginners, busy lifters, and anyone training two or three days per week.
Why Full Body Works
High frequency for each muscle
Fast skill development on compound lifts
Easy to reach recommended weekly volume
Balanced workload across the week
When Full Body Is Not Ideal
Sessions become long
Fatigue overlaps between lifts
Hard to sustain four or more weekly sessions
Full Body Program
Three days per week
Day | Exercise | Sets × Reps |
|---|---|---|
Day 1 | Back Squat | 3 × 5 |
Bench Press | 3 × 5 | |
Lat Pulldown | 3 × 8-12 | |
Romanian Deadlift | 2 × 6-8 | |
Dumbbell Shoulder Press | 2 × 8-12 | |
Plank | 2 × 45 sec | |
Day 2 | Deadlift | 2 × 4-6 |
Overhead Press | 3 × 5 | |
Seated Row | 3 × 8-12 | |
Leg Press | 3 × 10-12 | |
Chest Fly | 2 × 12-15 | |
Leg Curl | 2 × 10-15 | |
Day 3 | Front/Goblet Squat | 3 × 6-8 |
Incline Bench Press | 3 × 6-8 | |
Pull Ups | 3 × 5-8 | |
Hip Thrust | 2 × 8-12 | |
Lateral Raises | 2 × 12-20 | |
Biceps Curls | 2 × 10-15 |
2. Upper and Lower Split
Upper Lower splits alternate two focused days. Perfect for a four day training week.
Why Upper Lower Works
Balanced structure
Natural twice per week frequency
Good progression potential
When It Is Not Ideal
Upper days can become long
Lower days can feel mentally heavy
Adding a fifth day breaks symmetry
Upper Lower Program (4 Days Per Week)
Upper A
Exercise | Sets | Reps |
|---|---|---|
Bench Press | 4 | 5 |
Bent Over Row | 4 | 6 |
Overhead Press | 3 | 6 to 8 |
Lat Pulldown | 3 | 8 to 12 |
Triceps Extensions | 2 | 12 to 15 |
Dumbbell Curls | 2 | 10 to 15 |
Lower A
Exercise | Sets | Reps |
|---|---|---|
Back Squat | 4 | 5 |
Romanian Deadlift | 3 | 6 |
Leg Press | 3 | 10 |
Leg Curl | 2 | 10 to 15 |
Calf Raises | 3 | 12 to 20 |
Upper B
Exercise | Sets | Reps |
|---|---|---|
Incline Bench Press | 3 | 6 to 8 |
Seated Cable Row | 3 | 8 to 12 |
Dumbbell Shoulder Press | 3 | 8 to 12 |
Face Pulls | 2 | 12 to 20 |
Hammer Curls | 2 | 10 to 15 |
Triceps Pushdowns | 2 | 10 to 15 |
Lower B
Exercise | Sets | Reps |
Deadlift | 2 | 4 to 6 |
Split Squat | 3 | 8 |
Leg Extensions | 2 | 10 to 15 |
Leg Curl | 2 | 10 to 15 |
Calf Raises | 3 | 12 to 20 |
3. Push Pull Legs (PPL)
PPL divides training by movement patterns.
Push Pull Legs
Ideal for lifters training five or six days per week.
Why PPL Works
Very scalable
Clean muscle separation
High weekly frequency
When PPL Is Not Ideal
High volume can overwhelm recovery
Motivation can drop
Six days in a row can be draining
Push Pull Legs Program (5 or 6 Days Per Week)
Push
Exercise | Sets | Reps |
|---|---|---|
Bench Press | 4 | 5 to 8 |
Incline Dumbbell Press | 3 | 8 to 12 |
Dumbbell Shoulder Press | 3 | 8 |
Lateral Raises | 3 | 12 to 20 |
Triceps Pushdowns | 2 | 10 to 12 |
Pull
Exercise | Sets | Reps |
|---|---|---|
Barbell Row | 4 | 6 to 8 |
Pull Ups | 3 | 5 to 8 |
Lat Pulldown | 3 | 10 to 12 |
Rear Delt Fly | 2 | 12 to 20 |
Biceps Curls | 2 | 10 to 15 |
Legs
Exercise | Sets | Reps |
|---|---|---|
Squat | 4 | 5 |
Romanian Deadlift | 3 | 6 |
Leg Press | 3 | 10 |
Leg Curls | 2 | 10 to 15 |
Calf Raises | 3 | 12 to 20 |
Repeat for a six day cycle or run Push Pull Legs Push for a four day rolling version.
4. Bro Split
One muscle group per day. A classic bodybuilding structure.
Why Bro Split Works
Simple
Fun
Highly adherent
Great for pump focused training
When Bro Split Falls Short
Once per week frequency is less effective for natural lifters according to recent studies. So you will outgrow this at some point.
Bro Split Program (5 Days Per Week)
Chest
Back
Shoulders
Arms
Legs
5. Low Volume or Minimalist Training
Low volume systems focus on single high effort top sets. This approach is perfect for busy lifters or those who prefer simplicity.
Why Minimalist Training Works
Efficient
High intensity
Easy to schedule
When It Fails
Beginners may not push hard enough
Advanced lifters may outgrow it
Minimalist Program (2 or 3 Days Per Week)
Don't forget to do a couple of warmup sets before your top set.
Day 1
Exercise | Sets | Reps |
|---|---|---|
Squat | 1 | 1 Top set at RPE 9 |
Bench Press | 1 | 1 Top set at RPE 9 |
Barbell Row | 1 | 1 Top set at RPE 9 |
Leg Curl | 1 | 12 to 15 |
Lateral Raises | 1 | 15 to 20 |
Day 2
Exercise | Sets | Reps |
|---|---|---|
Squat | 1 | 1 Top set at RPE 9 |
Bench Press | 1 | 1 Top set at RPE 9 |
Lat Pulldown | 1 | 12 to 15 |
Leg Press | 1 | 12 to 15 |
Bicep Curls | 1 | 12 to 15 |
Optional Day 3 Repeat Day 1 or rotate variations.
How to Choose the Right Split
Use this simple decision framework:
Training 2-3 days per week → choose Full Body
Training 4 days per week → choose Upper Lower
Training 5-6 days per week → choose PPL
Prefer simple single muscle days → choose Bro Split
Busy or overwhelmed → choose Minimalist low volume
Enjoy customization and planning → choose Hybrid
The best workout split is the one that fits your schedule, supports your recovery, and keeps you consistent.
