Training Splits Explained (PPL, Upper/Lower, Full Body)
Which split is right for you? Compare popular training splits and find your perfect schedule.
Your training split determines how you divide your workouts throughout the week. The "best" split depends on your goals, schedule, and experience level.
Full Body Split
Train your entire body each session, typically 3 times per week with rest days between sessions.
- •Frequency: 3x/week
- •Example: Monday, Wednesday, Friday
- •Best for: Beginners, busy schedules, general fitness
Full body is underrated. Research shows training muscles 2-3x per week is optimal for growth—full body does this naturally.
Upper/Lower Split
Alternate between upper body and lower body days. Train 4 days per week.
- •Frequency: 4x/week
- •Example: Upper Monday/Thursday, Lower Tuesday/Friday
- •Best for: Intermediate lifters, balanced development
Push/Pull/Legs (PPL)
Train push muscles (chest, shoulders, triceps), pull muscles (back, biceps), and legs on separate days. Can be run 3 or 6 days per week.
- •Frequency: 3-6x/week
- •Example: Push Mon, Pull Tue, Legs Wed, repeat
- •Best for: Intermediate/advanced with time to train often
Bro Split
One body part per day (Chest Monday, Back Tuesday, etc.). Each muscle trained once per week.
The traditional "bro split" trains each muscle only once per week – research suggests 2-3x frequency is better for most people.
How to Choose
- •Beginner: Full Body 3x/week
- •Intermediate: Upper/Lower or PPL
- •Advanced: PPL, Upper/Lower, or specialized programs
- •Limited time: Full Body or Upper/Lower
Frequently Asked Questions
Can I change my split?
Yes! Many people cycle between splits every 8-12 weeks to keep training fresh.
What if I can only train 2 days per week?
Full body twice per week can still produce great results. Focus on compound movements.
Related Exercises
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