BEST FOR BEGINNERS
Full Body Split
Train your entire body every workout. Hit each muscle group 3x per week. Simple, effective, perfect for beginners building their foundation.
Monday: Full Body (Squat, Bench, Row)
Wednesday: Full Body (Deadlift, Overhead Press, Pull-Ups)
Friday: Full Body (Leg Press, Dips, Lat Pulldown)
PROS
- High frequency per muscle
- Great for beginners
- Flexible schedule
- Fast recovery
CONS
- Longer workouts
- Less volume per muscle
- Can feel fatiguing
MOST POPULAR
Push/Pull/Legs (PPL)
Push muscles (chest, shoulders, triceps), Pull muscles (back, biceps), Legs. The king of splits. Can be done 3x or 6x per week.
Day 1: Push (Chest, Shoulders, Triceps)
Day 2: Pull (Back, Biceps, Rear Delts)
Day 3: Legs (Quads, Hamstrings, Calves)
Repeat or Rest
PROS
- Logical grouping
- High volume possible
- Flexible frequency
- Works for everyone
CONS
- Needs 6 days for 2x frequency
- Leg day can be brutal
THE CLASSIC
Bro Split
One muscle group per day. Chest Monday, Back Tuesday, etc. Gets memed on, but it WORKS if you train hard and eat right.
Monday: Chest
Tuesday: Back
Wednesday: Shoulders
Thursday: Arms
Friday: Legs
Weekend: Rest
PROS
- Insane focus per muscle
- Fun and satisfying
- Great pumps
- 7 days recovery per muscle
CONS
- Low frequency (1x/week)
- Miss a day = miss whole muscle
- Not optimal for naturals
STRENGTH FOCUSED
Upper/Lower Split
Upper body one day, lower body the next. Perfect for powerlifters and strength athletes. 4 days per week, balanced and effective.
Monday: Upper Body A (Heavy)
Tuesday: Lower Body A (Heavy)
Thursday: Upper Body B (Hypertrophy)
Friday: Lower Body B (Hypertrophy)
PROS
- 2x frequency per muscle
- Great for strength
- Only 4 days needed
- Balanced training
CONS
- Long workouts
- Less specialization
- Leg days are tough
Which Split Should You Choose?
Beginner (0-1 year): Full Body or Upper/Lower
Intermediate (1-3 years): Push/Pull/Legs
Advanced (3+ years): Whatever you enjoy and can stick to
The truth? The best split is the one you'll actually do consistently. They all work if you train hard, eat right, and progressively overload.