Best Workout Splits: PPL, Bro Split, Upper/Lower & More Explained

You've decided to get serious about training. You walk into the gym ready to work. But then comes the question that paralyzes many lifters:

"What should I actually do?"

The answer starts with choosing a workout split—how you divide your training across the week. The right split maximizes muscle growth, allows proper recovery, and fits your schedule.

This guide breaks down every popular workout split so you can choose the best one for your goals.

What is a Workout Split?

A workout split is how you organize your training throughout the week. Instead of training everything every session, you divide muscle groups across different days.

The purpose:

• Allow recovery between training the same muscles
• Increase training volume per muscle group per session
• Create structure for consistent programming
• Match your schedule to realistic training frequency

The Full Body Split

How It Works

Train your entire body each session, typically 3 times per week.

Example Schedule:

• Monday: Full Body
• Tuesday: Rest
• Wednesday: Full Body
• Thursday: Rest
• Friday: Full Body
• Saturday/Sunday: Rest

Sample Full Body Workout

• Barbell Squat: 3×6-8
• Bench Press: 3×6-8
• Barbell Row: 3×8-10
• Romanian Deadlift: 3×8-10
• Overhead Press: 3×8-10
• Pull-ups: 3×8-12
• Plank: 3×30-60 sec

Pros

• High frequency (each muscle hit 3x per week)
• Flexible—missing one day doesn't derail the week
• Efficient—full workout in 45-60 minutes
• Great for beginners learning movement patterns
• Burns more calories per session (more muscles worked)

Cons

• Lower volume per muscle per session
• Can feel repetitive
• Fatigue accumulates through the workout
• May struggle with recovery if training hard

Best For

• Beginners (first 6-12 months)
• People who can only train 3 days per week
• Those returning to training after time off
• General fitness goals (not bodybuilding focus)

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The Upper/Lower Split

How It Works

Alternate between upper body and lower body days, typically 4 sessions per week.

Example Schedule:

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Saturday/Sunday: Rest

Sample Upper Day

• Bench Press: 4×6-8
• Barbell Row: 4×6-8
• Incline Dumbbell Press: 3×8-10
• Lat Pulldown: 3×8-10
• Lateral Raises: 3×12-15
• Bicep Curls: 3×10-12
• Tricep Pushdowns: 3×10-12

Sample Lower Day

• Squat: 4×6-8
• Romanian Deadlift: 4×8-10
• Leg Press: 3×10-12
• Leg Curl: 3×10-12
• Walking Lunges: 3×10 each leg
• Calf Raises: 4×12-15
• Ab Work: 3 sets

Pros

• Good balance of frequency and volume
• Each muscle trained 2x per week
• More recovery time than full body
• Allows heavier loads on compounds
• Flexible—can train 3 or 4 days

Cons

• Upper days can get long (many muscles to cover)
• May underwork legs if you skip lower days
• 4 days per week required for optimal results

Best For

• Intermediate lifters
• People with 4 days available
• Those wanting balanced development
• Athletes needing general strength

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Push/Pull/Legs (PPL)

How It Works

Divide training into pushing muscles, pulling muscles, and legs. Run the cycle twice for 6 training days, or once for 3 days.

Example Schedule (6-day):

• Monday: Push
• Tuesday: Pull
• Wednesday: Legs
• Thursday: Push
• Friday: Pull
• Saturday: Legs
• Sunday: Rest

Example Schedule (3-day):

• Monday: Push
• Wednesday: Pull
• Friday: Legs

What Goes Where

Push Day: Chest, shoulders, triceps Pull Day: Back, biceps, rear delts Legs Day: Quads, hamstrings, glutes, calves

Sample Push Day

• Bench Press: 4×6-8
• Overhead Press: 4×8-10
• Incline Dumbbell Press: 3×10-12
• Cable Flyes: 3×12-15
• Lateral Raises: 4×12-15
• Tricep Pushdowns: 3×10-12
• Overhead Tricep Extension: 3×10-12

Sample Pull Day

• Deadlift: 4×5
• Pull-ups: 4×6-10
• Barbell Row: 4×8-10
• Face Pulls: 3×15-20
• Dumbbell Row: 3×10-12
• Barbell Curl: 3×10-12
• Hammer Curl: 3×10-12

Sample Leg Day

• Squat: 4×6-8
• Romanian Deadlift: 4×8-10
• Leg Press: 3×10-12
• Walking Lunges: 3×10 each leg
• Leg Curl: 3×10-12
• Leg Extension: 3×12-15
• Calf Raises: 4×15-20

Pros

• High volume per muscle group
• Each muscle hit 2x per week (on 6-day)
• Clear organization (no overlap)
• Popular for bodybuilding
• Allows intensive focus each session

Cons

• Requires 6 days for optimal frequency
• Long workouts (60-90 minutes)
• Can be fatiguing
• Not ideal for 3-4 day schedules

Best For

• Intermediate to advanced lifters
• People with 5-6 days to train
• Bodybuilding-focused goals
• Those who like high-volume training

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The Bro Split

How It Works

Train one muscle group per day, cycling through all major muscles over 5-6 days.

Example Schedule:

• Monday: Chest
• Tuesday: Back
• Wednesday: Shoulders
• Thursday: Legs
• Friday: Arms
• Saturday/Sunday: Rest

Sample Chest Day

• Bench Press: 4×6-8
• Incline Dumbbell Press: 4×8-10
• Dumbbell Flyes: 3×10-12
• Cable Crossover: 3×12-15
• Machine Chest Press: 3×10-12
• Push-ups: 3×failure

Pros

• Maximum volume per muscle per session
• Simple to remember
• Allows complete focus on one area
• Popular in bodybuilding culture

Cons

• Each muscle only trained 1x per week
• Research suggests lower frequency is suboptimal
• Missing one day eliminates that week's training for that muscle
• Long workouts required

Best For

• Advanced bodybuilders on enhanced programs
• Those who love the "pump" feeling
• Recovery-limited individuals
• NOT recommended for most natural lifters

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Arnold Split

How It Works

A variation of the bro split that trains chest/back together, shoulders/arms together, and legs separately. Run twice per week.

Example Schedule:

• Monday: Chest & Back
• Tuesday: Shoulders & Arms
• Wednesday: Legs
• Thursday: Chest & Back
• Friday: Shoulders & Arms
• Saturday: Legs
• Sunday: Rest

Why It Works

Training antagonist muscles together (chest/back) allows for:

• Supersets (time efficient)
• Better pump
• More balanced development
• Each muscle hit 2x per week

Best For

• Intermediate to advanced lifters
• Those who enjoy high-frequency training
• 6-day availability
• Classic bodybuilding aesthetic goals

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Choosing Your Split: Decision Framework

Consider Your Schedule

| Available Days | Best Splits | |----------------|-------------| | 2 days | Full body | | 3 days | Full body or PPL (once through) | | 4 days | Upper/Lower | | 5 days | Upper/Lower/Push/Pull/Legs or PPL | | 6 days | PPL (twice through) or Arnold |

Consider Your Experience

Beginners (0-1 year): Start with full body. You need to practice movements frequently, and your recovery is actually better than you think. Full body 3x/week is optimal.

Intermediate (1-3 years): Upper/lower or PPL work well. You can handle more volume and need more stimulus per muscle.

Advanced (3+ years): Any split works. Volume and intensity matter more than split selection at this point.

Consider Your Goals

General Fitness: Full body or upper/lower Muscle Building: PPL, upper/lower, or Arnold split Strength Focus: Full body or upper/lower (with powerlifting focus) Athletic Performance: Full body or upper/lower

Consider Your Preferences

The best program is one you'll actually follow. If you love training chest and hate leg days, find a split that keeps you consistent.

Common Split Mistakes

1. Overcomplicating

You don't need a different split for each body part. Simple splits work better for most people.

2. Skipping Legs

Whatever split you choose, train legs. Lower body contains your largest muscles—ignoring them limits overall development.

3. Too Much Volume Too Soon

More isn't always better. Start with lower volume and increase over time as needed.

4. Ignoring Recovery

If you're constantly sore and fatigued, your split may be too demanding. Add rest days or reduce volume.

5. Changing Splits Too Often

Give your split at least 8-12 weeks before judging effectiveness. Constant program hopping prevents progress.

Track Your Training

Whatever split you choose, tracking is essential:

• Record weights, reps, and sets
• Note how you feel
• Track progressive overload
• Adjust based on results

FORGE - Habits & Fitness workout tracking makes this simple—log your sessions, track progress, and ensure you're making gains week over week.

Ready to start your training split? Download FORGE - Habits & Fitness and track every workout on your path to your goals.