Workout Splits: How to Structure Your Week for Maximum Gains
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- Planning your workouts is one of the most important ways to stay consistent and achieve your fitness goals. Whether you’re training for strength, muscle growth, or general health, the structure you set up for your week is the most important choices that will lead to the results you want. With a world of potential options, it’s easy to get overwhelmed. Is it more effective to do a full-body split, or segment into push, pull, legs sessions, or something entirely different?In this post, we’ll explore some of the most popular workout splits and understand the advantages and disadvantages of each, backed by the most recent scientific research in the field. Whether you’re a beginner just stepping into the gym or a advanced athlete already exercising 5-7 times/week, this guide will provide some insights to setup or optimize your training. As someone who has followed the 3-day split myself, I’ll also share my experience and some of my recommended workouts at the end.
What are workout splits?
Workout splits are a way to divide your training schedule across some regular time interval, usually a week. Throughout this week, you want to focus on specific muscle groups or workout types by day. The approach allows you balance your workload, recovery, and intensity in a way that matches your fitness goals.Our main goal with splits is to give each muscle group or movement pattern enough attention and recovery time while maximizing the efficiency of each training session. For example, instead of working out every body part every day, a workout split could dedicate a day to your upper body and another to your lower body, which allows you to train with higher intensity in a more focused area.The most important advantage to proper workout splits is that they are flexible and customizable to your experience level, lifestyle, and goals. Whether you have three days to train or seven, there’s a split that can align with your schedule and allow you to make consistent progress.Popular Workout Splits
I plan to talk about 5 different splits in this article and touch on each of their pros and cons:1) Full-Body Split2) Upper-Lower Split3) Push-Pull-Legs (PPL) Split4) Body Part (Bro) Split5) My Personal RoutineThe Full Body Split
What It Is: A full-body split involves training all major muscle groups in a single session. Typically performed 2-3 times per week, each workout hits the chest, back, shoulders, legs, and core, with exercises spread evenly to avoid overloading any single group.Example:- Squats (legs)
- Bench Press (chest)
- Bent-Over Rows (back)
- Overhead Press (shoulders)
- Plank (core)
Who It’s Best For: Full-body splits are great for beginners, those with tight schedules, or anyone looking to focus on overall fitness with fewer gym visits. It’s also useful for people who want to maintain muscle while prioritizing other fitness components, like endurance training.Drawbacks: Because each session covers all muscle groups, individual muscles may not get the same intense focus as in a split routine. This can lower your total workout volume per week, which is key to maximizing your gains. Additionally, recovery becomes a challenge if these sessions are too frequent or too intense.Upper Lower Split
What It Is: This split divides the body into upper (chest, back, shoulders, arms) and lower (quads, hamstrings, calves, glutes) training days. Typically performed 4 days a week, it allows for more focus on specific muscle groups compared to full-body workouts.Example: Day 1: Upper Body- Bench Press (chest)
- Pull-Ups (back)
- Lateral Raises (shoulders)
- Bicep Curls (arms)
Day 2: Lower Body- Deadlifts (hamstrings, glutes)
- Bulgarian Split Squats (quads)
- Calf Raises (calves)
Who It’s Best For: Intermediate lifters or individuals who prefer a balanced approach to strength training and recovery. It’s ideal for people with 4-5 days available to train and who want to prioritize both upper and lower body equally.Drawbacks: Those with limited time might struggle to fit in all sessions. Additionally, hitting each muscle group twice weekly could still feel insufficient for advanced lifters aiming for maximum hypertrophy.Push-Pull-Legs (PPL) Split
What It Is: A push-pull-legs split divides training into three categories: push (chest, shoulders, triceps), pull (back, biceps), and legs. It’s highly versatile and can be adapted to 3, 4, or even 6 days per week, depending on your goals and recovery ability.Example: Day 1: Push- Bench Press (chest)
- Overhead Press (shoulders)
- Tricep Dips (triceps)
Day 2: Pull- Pull-Ups (back)
- Barbell Rows (back)
- Hammer Curls (biceps)
Day 3: Legs- Squats (quads, glutes)
- Romanian Deadlifts (hamstrings)
- Calf Raises (calves)
Who It’s Best For: Lifters with intermediate to advanced experience and the flexibility to train 3-6 times per week. PPL is ideal for individuals who want to systematically target movement patterns and maximize recovery within each session.Drawbacks: Requires careful planning to balance volume and intensity, especially for those training 6 days a week. It can also feel overwhelming for beginners unfamiliar with this level of organization.Individual Body Part Split
What It Is: This split dedicates each workout to a specific muscle group, such as chest, back, legs, or arms. Commonly used by bodybuilders, it allows for high-volume, focused training for individual muscles.Example:Monday – Chest- Bench Press (4×8)
- Incline Dumbbell Press (3×10)
- Chest Fly (3×12)
- Dips (3×10)
- Push-ups (3×15)
Tuesday – Back- Deadlifts (4×6)
- Pull-ups (3×10)
- Bent-over Rows (3×8)
- Lat Pulldown (3×12)
- Face Pulls (3×15)
Wednesday – Shoulders- Overhead Press (4×8)
- Lateral Raises (3×12)
- Rear Delt Flys (3×15)
- Arnold Press (3×10)
- Shrugs (3×15)
Thursday – Arms (Biceps & Triceps)- Barbell Bicep Curls (4×10)
- Hammer Curls (3×12)
- Preacher Curls (3×12)
- Triceps Dips (3×10)
- Skull Crushers (3×10)
- Rope Triceps Pushdowns (3×12)
Friday – Legs- Squats (4×8)
- Romanian Deadlifts (3×10)
- Leg Press (3×12)
- Bulgarian Split Squats (3×12)
- Calf Raises (3×15)
Weekends – RestWho It’s Best For: Advanced lifters with aesthetic goals who enjoy spending more time on isolated exercises. It’s also suitable for people with 5-6 days available to train and who don’t mind lower frequency per muscle group.Drawbacks: The once-per-week muscle group frequency is less optimal for hypertrophy compared to higher-frequency splits. It also demands a high time commitment and might not suit those with unpredictable schedules.The Role of Training Volume in Workout Splits
When it comes to choosing the right workout split, scientific research highlights that total training volume—the amount of work you perform over a week—plays a more significant role in muscle growth and strength than the specific way that volume is distributed. A study published in the Journal of Strength and Conditioning Research (1.) found that both split routines and full-body workouts can be equally effective for hypertrophy and strength gains, as long as the total weekly workload is equivalent.This finding emphasizes that no single split is inherently better than another; what matters most is how well the routine aligns with your goals, recovery capacity, and schedule. For beginners, a full-body approach might be more practical, while intermediate or advanced lifters might prefer splits that allow for higher volume and more focused sessions. The key takeaway is that consistent effort, progressive overload, and proper recovery are what ultimately drive results—whether you follow a push-pull-legs routine, an upper-lower split, or any other structure.
My Workout Split
My own workout split is an example of how I have used structured planning to optimize my training for my goals. I focus on a Push, Pull, Legs (PPL) strength training cycle, where I do 3 days on and 1 day, and I add in a daily morning routine focused on mobility, cardio, and core work.An example of my week would look like the following:Day 1 (Push):Mobility and Core Work Morning Routine:Stretching (15 Minutes): To “wake up” my muscles, increasing blow flow throughout the body and oxygen supply. I focus on stretching that helps with my flexibility and also targets my core and lower back to help with my back pain.HIIT Cycling (6 minutes): 1 minute warm up, 30 seconds on, 30 second off until 6 minutes on home cycling machine to start up my body, boost metabolism throughout the day and help burn some annoying lower belly fat that I struggle with.Abs and Core work (5 minutes): A simple ab circuit that I switch up between planks, sit ups, mountain climbers, leg raises, and a few other basic exercises to get my daily ab work in.Afternoon Strength Training:Chest, Shoulders, Triceps- Incline Bench Press (5 x 8)
- One-Handed Dumbbell Shoulder Raise (5 x 12)
- Tricep Pulldown (5 x 12)
- Dumbbell Pullover (3 x 10)
- Superset 1: Barbell Inverted Shoulder Raise (3 x 15)
- Superset 1: Dumbbell Lateral Raise (3 x 15)
- Push-ups (3×25)
Day 2 (Pull):Repeat Mobility and Core Work Morning RoutineAfternoon Strength Training:Biceps, Back- Pyramid Bicep Curls (sets of 8 to max and drop set down to starting point)
- Bent-over Row (5 x 8)
- Barbell Bicep Curls (5 x 12)
- Lat Pulldown (3 x 10)
- Lawn Mowers (3 x 10)
- Pull-ups (5x to failure)
Day 3 (Legs):Repeat Mobility and Core Work Morning RoutineAfternoon Strength Training:Legs- Squats (5 x 8)
- Weighted Calf Raises (5 x 20)
- Jumping Lunges (4 x 12)
- Bulgarian Split Squat (5 x 12)
- Superset 1: Leg Extensions (3 x 10)
- Superset 1: Lying Leg Curl (3 x 10)
- Barbell Hip Thrusts (5 x 10)
Day 4 (Rest):Morning Mobility Stretches with extended light yogaNo Strength TrainingThe advantages I want to show with my personal routine is the ability I have had to tailor this to my routine. I get a balances routine of strength, cardio, mobility, and core work for a well-rounded approach to my weekly workouts. Also, the use of Push/Pull/Legs routine allows each body part at least 48 hours of rest time before being used again, allowing my body to get enough rest for recovery. Lastly, it’s very flexible to where my current goals are, as I can easily rearrange depending on what I need.On the con side, this is a routine I had to slowly work into, and that’s what I would recommend for everyone else. Play around, slowly add more to address all the fitness and health goals you may have, and regularly change out specific workouts to make sure your body is getting new movements and not getting used to the same exercises every single week. I try to switch things up every 2 to 4 weeks, interchanging similar workouts for others.Final Thoughts
Choosing the right workout split is a powerful tool in your fitness journey, offering a strategic way to organize your training and maximize results. Whether you opt for a full-body routine, an upper-lower split, a push-pull-legs cycle, or a body part split, the key lies in aligning your routine with your goals, schedule, and recovery needs. As research shows, the total training volume and consistency are more crucial than the specific split you follow. By experimenting with different splits and incorporating complementary activities like cardio, core work, and recovery practices, you can create a balanced, sustainable routine that supports your overall well-being. Remember, the best split is the one that keeps you motivated, fits seamlessly into your life, and helps you make steady progress toward your goals. So, find what works for you, stay committed, and let your dedication drive the transformation you seek!If you have any questions, comment, reply, or reach out! We are here to help!
References
- Schoenfeld, Brad J., et al. “Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.” Sports Medicine, vol. 51, no. 1, 2021, pp. 109–130. National Library of Medicine, https://pmc.ncbi.nlm.nih.gov/articles/PMC8372753/.
