A gym split is a method of organizing resistance training where different muscle groups or movement patterns are trained on separate days throughout a weekly schedule. This strategic division allows for targeted work on specific parts of the body while providing others with adequate rest. This guide explores the foundational concept of a split and provides a framework for selecting the one best suited to your individual needs and goals.
Defining the Split Workout Structure
The foundational concept of a split routine involves intentionally distributing the total weekly training volume across multiple, distinct sessions. This structure contrasts with a full-body routine, which targets all major muscle groups in every workout. The primary distinction lies in how training frequency and volume are managed for each muscle group.
A split routine allows for a higher volume of work (more sets and exercises) directed at a single muscle group within one session. This intense, focused effort maximizes the stimulus for muscle growth and strength gains. Dedicating an entire workout to specific muscles helps achieve a higher level of fatigue in the targeted area.
While a full-body routine typically trains each muscle group two to three times per week, a split routine may only train a muscle once or twice. The advantage is the extended recovery time a muscle receives between sessions (often 48 hours or more), allowing for muscle fiber repair and necessary adaptation. The effectiveness of any routine depends on ensuring the total weekly volume for each muscle group is sufficient for your goals.
Common Templates for Gym Splits
Upper/Lower Splits
The Upper/Lower split is a straightforward structure that divides the body into two halves: the upper body and the lower body. Workouts focus entirely on the muscles above the hips on one day (chest, back, shoulders, arms) and the muscles below the hips on the next (quadriceps, hamstrings, glutes, calves). This split is commonly run four days per week, alternating between an upper and a lower session, with rest days interspersed.
This split is efficient because it allows you to hit each major muscle group twice per week, a frequency often associated with optimal muscle hypertrophy. The upper body rests completely while the lower body is trained, and vice versa, which aids in recovery. It is a balanced approach, suitable for intermediate lifters seeking to increase both volume and frequency.
Push/Pull/Legs (PPL)
The Push/Pull/Legs split organizes workouts based on the function of the muscle groups, specifically the type of movement they perform. The “Push” day involves exercises where you push the weight away from your body, primarily targeting the chest, shoulders, and triceps. The “Pull” day focuses on movements that pull the weight toward your body, which works the back and biceps.
The final day, “Legs,” is dedicated to the lower body, including squats and hamstring curls. This template naturally balances the muscles around the joints and is often cycled over three or six days, making it highly flexible for different weekly schedules. The PPL structure allows for high-volume work on movement patterns, which is beneficial for building strength and muscle mass.
Body Part Splits (Bro Splits)
The Body Part split, sometimes called a “Bro Split,” dedicates an entire workout session to only one or two major muscle groups, such as a “Chest Day” or a “Back and Biceps Day.” Examples of this template include a five-day sequence like Chest, Back, Shoulders, Arms, and Legs. This structure allows for the highest volume of exercises and sets to be performed for a single muscle group in a given workout.
The benefit of this split is the ability to target a muscle from various angles and achieve maximum localized fatigue. However, it results in the lowest training frequency, as each muscle group is only stimulated once per week. This split is best suited for advanced lifters who require high weekly volume to stimulate muscle growth or those focused on maximizing a specific muscle part.
Factors for Selecting a Split
The most effective split is the one you can perform consistently, requiring alignment with your external schedule and internal recovery capacity. A significant factor is your time commitment, specifically how many days per week you can realistically dedicate to the gym. For instance, an Upper/Lower split is effective with four sessions, whereas a six-day PPL demands a near-daily presence.
Your recovery capacity also plays a determining role, as higher-volume splits require adequate rest, sleep, and nutrition to be sustainable. Beginners or those with high-stress lifestyles may struggle to recover from a six-day routine and might benefit more from a lower-frequency, higher-rest split. More experienced lifters with optimized recovery habits can generally handle the higher training frequency and volume inherent in more complex splits.
Finally, your specific training goal should influence your choice of split structure. If your primary goal is muscle hypertrophy, a split that allows for a higher weekly training frequency for each muscle group, such as an Upper/Lower or PPL, is often advantageous. However, for a lifter focused on a single weak point or a specific contest preparation, the high single-session volume of a Body Part split may be the better tool for specialized focus.