When it comes to making progress in the gym, the way you organise your workouts, known as training splits, can make all the difference. A training split refers to how you divide your workouts across the week to target specific muscle groups or movements while allowing for adequate recovery. The best split for you depends on your fitness level, goals and time availability.
Remember: training hard is important, but recovery is equally vital for growth and performance.
Full-Body Split
The Full-Body Split is one of the most straightforward and effective approaches, especially for beginners or those short on time. In this split, you train all major muscle groups in each session, typically 1 to 4 times per week. It promotes balanced development and allows for consistent progression without overwhelming your schedule. Full-body sessions are perfect for improving general fitness and maintaining a flexible workout routine.
Upper and Lower Split
The Upper/Lower Split divides your training between the upper body (chest, back, shoulders and arms) and the lower body (legs and glutes). This format works well for individuals training 3 to 4 times per week, offering a balanced focus on strength and muscle development. It’s ideal for those progressing beyond beginner status but still looking for structure and manageable recovery times.
Push, Pull, Legs (PPL) Split
The PPL Split is a favourite among intermediate and advanced lifters. It organises training into three categories:
- Push (chest, shoulders and triceps)
- Pull (back, biceps)
- Legs (quads, hamstrings and calves)
This setup allows for 3 to 6 workouts per week, providing higher volume and frequency while maintaining recovery balance. It’s great for those serious about muscle growth and strength progression.
Body-Part Split/Bro Split
The Body-Part Split, or ‘Bro Split’ is designed for advanced lifters training 5–6 times per week. Each session targets a specific muscle group, such as:
- Monday – Chest
- Tuesday – Back
- Wednesday – Shoulders
- Thursday – Legs
- Friday – Arms
This approach allows maximum focus on individual muscles, supporting detailed development and hypertrophy, though it requires more time and dedication.
Upper/Lower/Full Hybrid Split
For those seeking balance, the Upper/Lower/Full Hybrid offers a flexible, efficient structure — ideal for intermediate lifters. It combines elements of both upper/lower and full-body routines. A typical example might be:
- Monday – Upper Body
- Wednesday – Lower Body
- Friday – Full Body
This split promotes strength, recovery, and time efficiency, making it a smart choice for those with busy schedules who still want solid results.
There’s no one-size-fits-all training split. The key is to choose a structure that fits your lifestyle, experience level, and goals. Whether you’re just starting out or refining your routine, the best split is the one you can stick to consistently while keeping your body challenged and well-rested
