Workout Splits: Find the Right Training Split for You
A workout split is how you divide your training across the week. Compare the main options, see which fit your schedule, and take your pick straight into the planner.
What is a workout split?
A workout split (also called a training split or gym split) is the plan that decides which muscles you train on which days. Instead of training everything every session, you divide the work — by body region, by movement type, or not at all — so that each session is manageable and each muscle gets time to recover before it is trained again.
Choosing a split is really choosing three things at once: how often you train each muscle, how much you do per session, and how many days you need to commit. There is no universally best option, only the best fit for your schedule, goals and recovery.
Compare the main workout splits
| Split | Days / week | Muscle frequency | Session | Level | Best for |
|---|---|---|---|---|---|
| PPL | 6 | 2× (6-day) / 1× (3-day) | 60–75 min | Intermediate | Intermediates who want high volume and can train 5–6 days |
| Bro Split | 5 | 1× | 45–60 min | Intermediate | Lifters who enjoy dedicated muscle days and 5 sessions a week |
| Upper/Lower | 4 | 2× | 55–70 min | Beginner | Most lifters on 4 days; strength and size together |
| Full Body | 3 | 2–3× | 45–60 min | Beginner | Beginners and anyone training 2–3 days a week |
| Arnold Split | 6 | 2× | 75–90 min | Advanced | Advanced lifters chasing high-volume, high-frequency training |
| PPLUL | 5 | 2× (most muscles) | 60–75 min | Intermediate | Intermediates who want near-twice-weekly frequency on five days |
Frequency shows how often each muscle is trained per week in the standard version of the split.
Choose a split by training days
Your available days narrow the choice faster than anything else. Each page below lays out the best structures for that schedule with a sample week.
Choose a split by goal
Your goal changes what a good split looks like. These guides give different advice for each one.
Compare splits head to head
Torn between two? These comparisons set out the differences in frequency, recovery and who each one suits.
How to choose the right split
- Start with days per week. Pick a number you can keep up for months, not the number you can manage this week.
- Match your experience. Beginners tend to progress well on full body or upper/lower; PPL and Arnold work best once you have a training base.
- Consider session length. Full body means fewer, longer sessions; body-part splits mean shorter, more frequent ones.
- Think about recovery. More days means less time between sessions. Sleep, food and stress matter as much as the split itself.
- Check your equipment. Most splits adapt to dumbbells and bodyweight, but body-part days lean on machines and cables.
If you would rather not work this out by hand, the Split Finder scores the splits against your answers, and our guide to the best workout split for you explains the reasoning.
Frequently asked questions
How many days a week should I train?
Three to four days suits most people. Two days works for a busy schedule and five or six only makes sense if you recover well and want more volume.
How often should I train each muscle?
Training each muscle about twice a week is a practical middle ground and easy to organise, but once or three times a week can also work if total weekly volume is sensible.
Is it OK to change my split?
Yes. Many lifters change split as their schedule, goals or experience change. Give a plan at least 8–12 weeks before judging it.
Related guides
Read how many days a week you should train and which muscles to train together for the reasoning behind every split.
Build, then explore
Once you have a split in mind, load it into the workout planner, browse the exercise library for each muscle, and use the muscle guide to see how every muscle group is trained. For nutrition targets that match your goal, try the TDEE calculator.