Training Splits: Complete Guide
Choose the perfect split for your available days, experience, and goals.
A training split is how you organize your workouts across the week. The right split depends on how many days you can train, your experience, and your goals.
Find Your Ideal Split
Answer a few questions and discover which training split is right for you.
Take the QuizThe 3 Main Splits
There are dozens of splits, but these three cover 90% of needs. Click each for the complete guide.
Push Pull Legs (PPL)
The popular 3 or 6 day split organized by movement pattern
Upper Lower Split
Balanced 4-day split with high frequency per muscle group
Full Body Training
Train every muscle each session - ideal for beginners
Quick Comparison
| Split | Days | Frequency | Best For |
|---|---|---|---|
| Full Body | 3 | 3x/muscolo | Beginners, limited time |
| Upper/Lower | 4 | 2x/muscolo | All levels, balance |
| PPL | 3-6 | 1-2x/muscolo | Intermediate+, high volume |
How to Choose
High frequency, ideal for beginners and those with limited time.
Balance of frequency and volume. Works for everyone.
Maximum volume for those who want to train often.
Arvo Creates Your Perfect Split
Not sure which split to choose? Arvo analyzes your available days, goals, and preferences to create a personalized split with optimized workouts.
Try it freeSplit Selection Mistakes
- Too advanced split: Beginners on 6x PPL often burn out. Start simple.
- Not following the split: If you constantly skip days, choose a split with fewer sessions.
- Changing too often: Give a split at least 8 weeks before changing it.
- Copying others: Your favorite YouTuber's split might not work for you.
Frequently Asked Questions
What is the best training split for beginners?
Full body training 3x per week is ideal for beginners. It provides high frequency for skill development, adequate recovery between sessions, and sufficient volume for growth. As you advance (after 6-12 months), you can transition to Upper/Lower or Push/Pull/Legs splits.
What is Push Pull Legs (PPL)?
Push Pull Legs divides training by movement pattern: Push day (chest, shoulders, triceps), Pull day (back, biceps, rear delts), and Legs day (quads, hamstrings, glutes, calves). It can be run 3x/week or 6x/week (each workout twice). It's popular for intermediate to advanced lifters.
Is Upper Lower better than PPL?
Neither is universally better - it depends on your schedule and goals. Upper/Lower works well for 4 days/week with good frequency. PPL is better for 6 days/week maximum volume. Upper/Lower sessions are longer but more flexible. PPL sessions are shorter but require more gym days.
How do I choose the right training split?
Consider: (1) Available gym days - Full body for 3 days, Upper/Lower for 4 days, PPL for 5-6 days. (2) Training experience - beginners benefit from full body frequency. (3) Recovery capacity - more advanced splits require better recovery. (4) Personal preference - you'll stick to what you enjoy.