Workout Splits Explained: Full Body, Upper/Lower or Push/Pull/Legs

A training split defines which muscle groups you train on which day. There is no single best split – what matters is that it fits your time, your experience and your goals.

What a split does

The more muscle groups you train per session, the fewer sessions per week you need. The more you split, the more volume fits into single sessions, but the more often you have to train. A split mainly organises how your weekly volume is distributed across your sessions.

Full body (2 to 3 sessions per week)

In every session you train your whole body. It is easy to plan, trains each muscle group several times per week and is especially suited to beginners and anyone short on time. Downside: a single session can get long if you do many exercises.

Upper/lower (4 sessions per week)

You alternate between sessions for the upper body and for the lower body, for example upper on Monday and Thursday, lower on Tuesday and Friday. Each muscle group is trained twice a week, and single sessions stay manageable. For many people this is a good middle path.

Push/pull/legs (3 to 6 sessions per week)

On one day you train the pushing movements (chest, shoulders, triceps), on another the pulling movements (back, biceps) and on another the legs. With three sessions you train each group once a week, with six sessions twice. The split is flexible and good for advanced lifters with more time, but requires discipline in staying regular.

How often per week should you train a muscle group?

It is often recommended to train each muscle group about twice a week, because weekly volume can then be distributed well. That is a guideline, not a rule: what matters is that you reach enough volume overall and recover between sessions.

Example weeks compared

• Full body: one full-body session each on Monday, Wednesday and Friday.
• Upper/lower: upper on Monday, lower on Tuesday, upper on Thursday, lower on Friday.
• Push/pull/legs with six sessions: push, pull, legs, then a rest, and then the same again. With three sessions the order simply runs through each week.

When you change your split, it first affects the distribution and feel of your training. Give a new plan at least four to six weeks before you judge it.

How to choose the right split

• How many days can you train reliably? Plan with the number you can manage even in busy weeks.
• How much experience do you have? Beginners do well with full body, advanced lifters often need more splitting.
• What do you enjoy? The best plan is the one you stick to.

Whatever the split: check whether all muscle groups appear often enough and balance out neglected muscle groups. A training log shows you whether your split works in practice.

Note: This article does not replace medical or professional coaching advice. If you have complaints or pre-existing conditions, talk to a doctor before you start training.