A training split is the strategic organization of resistance training sessions across a week to maximize muscle growth (hypertrophy). This requires a structured approach where the body receives a sufficient stimulus, followed by adequate time for recovery and adaptation. The best split is not a single routine but a framework that manages the variables of training volume, frequency, and recovery within an individual’s lifestyle. Determining the optimal organization of workouts requires applying scientifically grounded principles of muscle physiology.
Defining the Key Variables for Muscle Growth
The effectiveness of any training split is measured by how well it manages the three core principles necessary for muscle growth.
Training Volume is the total amount of work performed, quantified by the number of hard sets taken close to muscle failure per muscle group each week. The optimal range, known as Maximum Adaptive Volume (MAV), falls between 10 and 20 sets per muscle group weekly. Performing significantly less volume provides a weak stimulus, while exceeding the Maximum Recoverable Volume (MRV) leads to diminishing returns and impaired recovery.
The second principle is Training Frequency, which refers to how often a specific muscle group is trained within a given period. Research consistently indicates that stimulating a muscle group multiple times per week, specifically two to three times, is superior for hypertrophy than a single weekly session. This higher frequency allows the total weekly volume to be distributed into smaller, more manageable workouts, which prevents excessive fatigue in a single session.
The final factor is Recovery, the necessary time between sessions for muscle repair and adaptation to occur. High-volume training can cause muscle damage and strength loss that may require 72 to 96 hours to fully recover from. A well-designed split balances the need for high training frequency with sufficient recovery time for the stressed muscle groups. This balance ensures that performance quality remains high across all workouts, avoiding “junk volume” where fatigue prevents an effective stimulus.
Categorizing Common Training Splits
Four primary structures are used to organize resistance training, each dividing the weekly volume differently.
Full Body
The Full Body split involves training all major muscle groups in every session, typically performed three times per week with a rest day in between. This approach naturally provides a high training frequency for every muscle group. It is efficient for distributing total volume into shorter, less fatiguing sessions.
Upper/Lower
The Upper/Lower split divides the body into two sessions: one for the upper body (chest, back, shoulders, arms) and one for the lower body (quads, hamstrings, glutes, calves). This split is most commonly performed four times per week, alternating between the two session types. This ensures each muscle group is trained twice weekly and allows for more sets per muscle group within each session compared to a Full Body routine.
Push/Pull/Legs (PPL)
The Push/Pull/Legs (PPL) split groups muscles based on their movement function: ‘Push’ (chest, shoulders, triceps), ‘Pull’ (back, biceps), and ‘Legs’ (lower body). This split can be run three or six times per week. A six-day PPL routine trains each muscle group twice weekly, dedicating a full session to a functional category.
Body Part Split
The traditional Body Part Split involves dedicating an entire training session to a single, or sometimes two, major muscle groups, such as “Chest Day.” This structure usually requires five or six training days per week. The defining characteristic is that each muscle group is typically stimulated only once every seven days. This split is often associated with high-volume sessions, attempting to exhaust the target muscle group in a single workout.
Evaluating Splits Based on Training Frequency
The principle of training each muscle group two to three times per week provides a strong standard for evaluating the effectiveness of different splits.
Full Body Frequency
The Full Body split inherently excels at frequency, as three weekly sessions mean every muscle is trained three times per week. This is highly beneficial for beginners and those with lower overall volume needs. The lower volume per session in this split allows for better recovery and consistent performance.
Upper/Lower Frequency
The Upper/Lower split is also highly efficient, as its standard four-day schedule guarantees that every muscle receives a growth stimulus twice per week. This structure allows for a higher volume per session than a Full Body routine. It avoids exceeding the limit of effective sets per muscle group in a single workout.
PPL Frequency
The PPL split, when run over six days, achieves the optimal two-times-per-week frequency, making it effective for volume management. Since the session volume is dedicated to a specific movement pattern, this split allows for deep focus and higher session volume than an Upper/Lower routine. However, running PPL only three times per week drops the frequency to once per week, which is suboptimal for maximizing hypertrophy.
Body Part Split Frequency
The traditional Body Part Split, with its once-per-week frequency, is often the least effective option for natural trainees. Research suggests there is an upper limit to how much muscle growth can be stimulated in a single training session. This makes the excessive volume of a “Chest Day” largely inefficient, creating “junk volume” that only contributes to fatigue.
Selecting the Optimal Split Based on Lifestyle and Experience
Choosing the most effective split ultimately depends on how many days per week an individual can realistically commit to training.
2-3 Training Days
If a trainee can only manage two or three sessions per week, the Full Body split is the superior choice. It ensures all muscle groups are trained multiple times per week for maximal frequency. This format is also ideal for beginners, as the lower session volume allows for better technique practice and faster recovery from initial training stress.
4 Training Days
For those who can train four days per week, the Upper/Lower split provides an excellent balance of high frequency and manageable session volume. This split is a great fit for intermediate lifters who need more weekly volume than a beginner but still require dedicated rest days. A four-day PPL split is also viable, but it requires careful structuring to ensure all muscles are trained twice per week.
5-6 Training Days
Individuals with the time and recovery capacity for five or six training days per week should strongly consider the six-day PPL split. This advanced structure allows for the highest total weekly volume, distributing the work into six specialized, high-quality workouts. For advanced trainees with specific volume needs, the PPL split offers the best framework for maximizing muscle-specific training stress while maintaining optimal frequency.