A workout split is a strategic framework for organizing resistance training across a weekly schedule, systematically dividing muscle groups or movement patterns into separate training days. This approach ensures each area receives dedicated focus, contrasting with a full-body routine where all major muscles are worked in a single session.
The Fundamental Goal of Workout Splits
The primary purpose of implementing a workout split is to allow for the maximization of training volume for a specific muscle group while facilitating adequate recovery. By dedicating an entire session to a limited number of muscles, a lifter can perform more total sets and repetitions for that area, which provides a greater stimulus for muscle growth, known as hypertrophy.
Allowing muscles to rest fully is a core concept, as muscle protein synthesis—the process of repair and growth—requires time after the initial breakdown from exercise. Most muscle groups need approximately 48 to 72 hours to recover fully before being subjected to another strenuous workout. A split routine ensures that while one muscle group is recovering, another is being actively trained, allowing a higher total weekly frequency without overtraining the same area on consecutive days.
Common Structures of Workout Splits
Workout splits are categorized based on how they divide the body’s musculature or movement patterns across the training week.
Upper/Lower Split
The Upper/Lower Split divides the body into two halves: the upper body (chest, back, shoulders, arms) and the lower body (quadriceps, hamstrings, glutes, calves). This split is often used four days a week, allowing each muscle group to be trained twice.
Push/Pull/Legs (PPL) Split
The Push/Pull/Legs (PPL) Split organizes workouts by muscle function into three distinct sessions. The “Push” day focuses on muscles used to push weight away, such as the chest, triceps, and anterior shoulders. The “Pull” day targets muscles that pull weight toward the body, including the back and biceps. The final “Legs” day addresses the entire lower body.
Body Part Split
The Body Part Split, often called the “Bro Split,” dedicates each day to one or two smaller muscle groups, such as “Chest Day.” This split allows for an extremely high volume of work on a single muscle group, though it typically results in training each muscle only once per week.
Full Body Split
The Full Body Split involves exercises for all major muscle groups in every workout.
Selecting a Split Based on Training Frequency
Choosing the appropriate workout split depends heavily on a person’s weekly availability and overall experience level. Consistency is paramount, so the ideal split is one that can be maintained long-term. Beginners, or those who can only commit to three days per week, typically benefit most from a Full Body routine, as it ensures each muscle receives a growth stimulus three times weekly.
For individuals who can train four days a week, the Upper/Lower split is highly effective. This structure allows each muscle group to be trained twice a week, which is considered an optimal frequency for muscle growth.
Those who can dedicate five or six days a week often use the PPL split, running the three-day cycle twice (e.g., Push, Pull, Legs, Push, Pull, Legs, Rest). Alternatively, the Body Part Split is frequently used by advanced lifters training five or six days, allowing them to dedicate a full session to a single muscle for high volume and specialized focus.