Workout splits: how to pick the right one
A split is how you divide your training across the week. The choice decides how often each muscle is trained and how long each session is. The right one depends mostly on how many days you can train.
Short answer
Two or three days: full body. Four days: upper lower. Six days: push pull legs. Whatever you pick, train each muscle about twice a week and add weight over time.
The common splits side by side
| Split | Days a week | Each muscle | Best for | Free plan |
|---|---|---|---|---|
| Full body | 2–3 | 2–3 times | Beginners and anyone with three days or fewer | Full body plan |
| Upper, lower, full body | 3 | 2 times | Three days with varied sessions | 3 day split |
| Upper lower | 4 | 2 times | Four days, heavy and lighter sessions | Upper lower plan |
| Push pull legs | 3 or 6 | 1 or 2 times | One theme a day, room to grow to six days | Push pull legs plan |
| Body-part split | 5 | 1 time | Experienced lifters who like long sessions per muscle | — |
Pick by the days you have
- 2 days
- Full body both days. Every muscle still gets two sessions a week.
- 3 days
- Full body, or upper, lower and full body. Push pull legs works too, but each muscle is trained only once.
- 4 days
- Upper lower. Every muscle twice, and no session has to cover everything.
- 5 days
- Upper lower plus a fifth day for the muscles you most want to grow, or push pull legs plus upper and lower.
- 6 days
- Push pull legs twice through, if you recover well. Otherwise four good days beat six tired ones.
What matters more than the split
Sets per muscle. The split only decides when the week's sets happen. Many coaches aim for roughly 10 to 20 hard sets per muscle a week; two sessions of 5 to 10 sets is easier to do well than one session of 20.
Adding weight over time. Any split stops working if the weights stay the same for months. Add reps until you reach the top of the range, then add weight.
Showing up. A three-day plan you finish beats a six-day plan you skip. Pick the number of days your normal week allows, not your best week.
See whether your split adds up
GymTribe counts each set you log toward the muscle it targets and shades the week on a muscle map, so you can see whether your split gives each muscle the sets you planned.
Workout splits: questions people ask
What is a workout split?
The way you divide your training across the week. A full-body split trains everything in each session; other splits train different muscles on different days, such as upper and lower body, or push, pull and legs.
What is the best workout split?
The one that fits the days you can train and that you will keep doing. For most people, that means full body on two or three days, upper lower on four, and push pull legs on six.
What is the best workout split for beginners?
Full body, two or three days a week. You practise each lift often, every muscle gets trained several times a week, and missing a day costs little. The beginner gym plan on this site is built this way.
What is the best split for building muscle?
Any split that trains each muscle about twice a week with enough hard sets and weights that go up over time. Upper lower on four days and push pull legs on six both do this.
How many times a week should I train each muscle?
Twice a week is a common target. It spreads the week's sets across two sessions, so each one stays focused.
How many sets per muscle per week?
Many coaches aim for roughly 10 to 20 hard sets per muscle a week, starting near the lower end and adding sets only if progress stalls and recovery allows.
Is a bro split bad?
Not bad, just less efficient for most people. Training each muscle once a week with a lot of sets works, but a missed session means that muscle waits two weeks.
Push pull legs or upper lower?
On four days, upper lower. On six days, push pull legs. On three days, both work: push pull legs trains each muscle once, upper lower rotating trains it a little more.
Can I switch splits?
Yes. Keep your exercises and weights where you can and move them into the new days. Your history carries over; you are only changing when each lift happens.
How long should I stay on one split?
At least 8 weeks, and longer while your weights keep going up. Change the split when your schedule changes, not because a new one looks exciting.
Does the order of days matter?
A little. Avoid training the same muscles two days in a row, and put the session you care about most after a rest day.
How do I see how many sets each muscle gets in GymTribe?
The muscle map in GymTribe counts each set you log toward the muscle the exercise targets, and shades the week, so you can see whether a split is giving each muscle what you planned.