Lifting · 1 min read · Updated
Full body, upper/lower or push-pull-legs?
How you split your week matters less than total work and consistency. Here's when each split makes sense.
A split is just how you divide your muscles across the week. All the popular ones work. Pick the one that fits how many days you can really train.
The main options
- Full body (2 to 4 days): every session hits everything. Best for beginners and busy weeks, since missing a day barely matters.
- Upper/lower (4 days): two upper-body days and two lower-body days. A great next step.
- Push, pull, legs (3 to 6 days): chest, shoulders and triceps; back and biceps; then legs. Popular with people who love the gym.
- Body-part split (5 to 6 days): one or two muscles a day. Lots of volume per muscle, but each one gets hit once a week. Better for experienced lifters.
The rule that matters
Try to train each muscle at least twice a week, and keep the total hard sets per muscle in a sensible range. A split you follow for a year beats a "better" one you quit in a month.
Balance
Match your pushing with pulling and your front with your back. Lots of bench and no rows is a classic recipe for cranky shoulders.