I decided to write this post as I get asked more often than you can imagine what training split I use, or what training split I recommend. As with most things in fitness, the answer is *drumroll* “It depends”. So let us take a deep dive into training splits. What are they, what types exist (as some sort of a standard), best practices (in my humble opinion), and try to give them a rating since most people like those.
Firstly, what is a training split? Well, it is the basis on which your training is organized. This is the order in which you choose to train your body over a given time (in most cases over a 7-day week). It is pretty much a timetable of your training routine each week. The reason for this is the body is a unit composed of many muscles each with its movement patterns, orientation, and functions. A training split makes it possible to address each muscle group effectively (and hopefully adequately).
What are some of the most common training splits?
Push, Pull Legs (PPL)
This training split has become a little more popular over the years and is often touted as the best training split on the planet by some. Some go as far as calling any other split bro-science (but I digress). This training split works on the premise that on one day you work on your pushing muscles (chest, triceps, and shoulders), on the next your pulling muscles (back and biceps) and on your third day of weight training in the week you would hit your legs. This is a very efficient routine if you can stick to it in its basic form. The best way to do this routine would be to cycle through it twice over a week. What would that look like? Well, Monday would be push day, Tuesday a pull day and Wednesday would be Legs. A rest day comes in on Thursday and you cycle through it again
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
One Cycle a Week | Push | Rest | Pull | Rest | Legs | Rest | Rest |
Two Cycles a Week | Push | Pull | Legs | Rest | Push | Pull | Legs |
Advantages:
It is a good starting point (beginner friendly) with a lot of research to back its efficacy as an effective training strategy
If you can cycle through it twice you can get the required volume needed to grow each muscle group
There is space to grow in terms of workload as you get stronger
It allows you to hit each muscle twice a week
A very good way to work your way back into the gym after time off to prevent excessive DOMS
Disadvantages:
When life happens, It is not very flexible
Does not particularly give you the flexibility to focus on problem areas more often
If your workouts are not structured well, it could cause you to focus too much on smaller muscle groups as opposed to the bigger muscle groups.
Rating: 9 out of 10
Bro Split
This is when a trainee concentrates on training one or two muscles a day. Typically, this split requires training 5 to 6 days a week. It is one of the oldest and most common training splits there is. It is safe to say that most if not all of us started with this training split or have used it at some point in our lives.
It is the most dynamic of training splits and as such there are a plethora of permutations to it. An example of what I currently use would be:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
Example 1 | Chest | Legs | Rest | Back | Legs | Arms | Rest |
Example 2 | Chest and triceps | Legs (quads and glutes) | Back and Biceps | Legs (hamstrings, calves and glutes) | Rest | Arms (Shoulder, bicep and triceps) | Rest |
Advantages:
Very dynamic training routine. You can mold it, however, you like to work on problem areas.
Provides a lot of volume to each muscle depending on how hard you train and your experience level.
The program structure is pretty straightforward.
Great for intermediates to advanced lifters.
Disadvantages:
If not programmed correctly could cause you to focus too much on smaller muscles like your biceps and shoulders.
For beginners, it could be too much volume for each muscle to start with and can make DOMS last for several days
Rating: 8 out of 10
Upper Lower
This is another training system that can look like the PPL. This training split the trainee cycles between an upper body day and a lower body day. Most people on this training split tend to aim to train 4 times a week where they complete two cycles in one week. It can be effective especially when coming back to the gym. This is due to the volume of work being performed being spread across large muscle groups. Let me explain. If you go into the gym to train just your back on one day, you would put in a days worth of volume in your back and therefore experience more DOMs as opposed to if you tried to hit as many upper body muscles in the same time frame.
Due to training large muscle groups together on one day, this training split is usually programmed using big compound movements, or large 3 - 4 exercise circuits. This is also why it is one of the recommended splits for weight loss.
Advantages:
Very straightforward and easy to implement for experienced lifters. Useful in the off-season and for sports athletes who also have technique-based training to accommodate.
Great for intermediates to advanced lifters
Disadvantages:
Exercise selection is very important and a proper program is needed for the split to provide a well-rounded training benefit.
Likelihood to show bias towards favorite muscle groups.
Not very beginner friendly.
Can easily end up being cardio, this can be a positive or a negative depending on your training goals.
Rating: 8 out of 10
Full body Split
As the name implies, this split requires the trainee to hit all the muscle groups each time they enter the gym. Because this routine requires such a shotgun approach, it is generally programmed with a lot of compound movements to improve its efficiency.
Advantages:
Programming could be easy as the trainee does not have to think too much about it and can do exercises they enjoy doing best.
Can be a good place to start for about 2 - 4 weeks when coming off a long break or injury to manage DOMs.
Very good for fat loss.
Very useful split when designing HIIT sessions.
Disadvantages:
Takes too long to hit all the muscles efficiently in one day.
Programming can get very complex when trying to manage recovery time.
Not enough time to recover.
Sessions can start to feel like cardio when trying to fit soo many exercises into a single session.
Not enough volume in most cases when trying to build muscles.
Not enough focus on smaller muscle groups which are essential when trying to achieve a full physique.
Rating: 6 out of 10
How to come up with your training split
So, how do you come up with your training split? Or how do you pick which training split works best for you? The answer to this depends on several factors. Some of the factors to consider include :
How many days a week can I train?
How long has it been since I lifted last?
What are my problem areas (muscles I am trying to grow etc)
How hard do I really train?
How much recovery time do I need?
But here is the cool part, you do not have to stick to one single training split. Training is very dynamic and it is one of those things we have to fit into our busy lives. There might be times when you can go to the gym 6 days a week and others when you can only go 3 days a week. There are vacations, injuries, job postings, moves, kids, etc all these can place a strain on your workout time. So what is my solution or advice for beginners looking for the ultimate exercise split?
There is none. The best training split is any that allows you to keep pushing in the gym. Any split you can not stick with is a bad training split. Make the training fit your life, this is the path of least resistance.
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