Training Split Quiz
Find your optimal workout split based on your schedule, goals, and experience level. Get a personalized recommendation in under 2 minutes.
Workout Split Quiz
Find the perfect training split for your goals and schedule
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Understanding Training Splits
A training split is the foundation of your workout program. It determines how you distribute training volume across the week, which muscles you pair together, and how frequently each muscle group gets stimulated.
The 'best' split doesn't exist in isolation - it depends on your schedule, recovery capacity, training experience, and goals. A split that works perfectly for a 6-day-per-week advanced lifter would overwhelm a beginner training 3 days.
Common Training Splits Explained
Full Body
3 days/weekTrain all major muscle groups every session. Ideal for beginners and those with limited time. High frequency (3x/muscle/week) with lower per-session volume.
Upper/Lower
4 days/weekAlternate between upper body and lower body days. Perfect balance of frequency and volume. Great for intermediates who can train 4 consistent days.
Push/Pull/Legs (PPL)
5-6 days/weekGroup muscles by function: pushing (chest, shoulders, triceps), pulling (back, biceps), and legs. High volume per session, requires 5-6 days for optimal frequency.
Bro Split
5 days/weekOne muscle group per day (chest day, back day, etc.). High volume per muscle, low frequency (1x/week). Popular in bodybuilding but less efficient for naturals.
Arnold Split
6 days/weekChest/Back, Shoulders/Arms, Legs repeated twice. High frequency and volume. Named after Arnold Schwarzenegger's classic routine.
How to Choose Your Split
- 1Match your split to your available training days - don't force 6-day splits into 4 days
- 2Consider your recovery: sleep, stress, nutrition all affect how much volume you can handle
- 3Beginners benefit from higher frequency (full body), advanced lifters can handle more volume per session
- 4Your goals matter: strength focus may favor lower frequency, hypertrophy often benefits from higher frequency
- 5Be realistic about consistency - a 3-day program done consistently beats a 6-day program done sporadically
Training Frequency by Split
| Split | Days/Week | Frequency/Muscle |
|---|---|---|
| Full Body | 3 | 3x/week |
| Upper/Lower | 4 | 2x/week |
| PPL (6 days) | 6 | 2x/week |
| PPL (5 days) | 5 | 1.5x/week |
| Bro Split | 5 | 1x/week |
| Arnold | 6 | 2x/week |
Frequently Asked Questions
What is a training split?
A training split is how you organize your workouts across the week. It determines which muscle groups you train on which days. Common splits include Full Body (all muscles each session), Upper/Lower (alternating upper and lower body), and Push/Pull/Legs (grouping by movement pattern).
What's the best workout split for beginners?
Full body 3 days per week is typically best for beginners. It allows each muscle to be trained 3x/week with adequate recovery between sessions. The higher frequency helps beginners develop movement patterns faster while the lower weekly volume prevents overwhelming the body.
Is PPL better than Upper/Lower?
Neither is inherently better - it depends on your schedule and recovery capacity. Upper/Lower works well with 4 days/week and provides 2x frequency per muscle. PPL requires 5-6 days for optimal frequency. Choose based on how many days you can consistently train.
How many days per week should I train?
Most people do well with 3-5 days. Training 3 days suits full body splits, 4 days fits upper/lower perfectly, and 5-6 days works for PPL or bro splits. More isn't always better - recovery is when you actually build muscle.
Should I change my split if progress stalls?
Not necessarily. Stalled progress is often due to insufficient progressive overload, inadequate recovery, or nutrition issues rather than the split itself. However, if you've been on the same split for 6+ months, rotating to a new one can provide novel stimulus.
Can I build muscle training 3 days a week?
Absolutely. Full body training 3x/week hits each muscle with optimal frequency and allows plenty of recovery. Many natural lifters have built impressive physiques on 3-day programs. Consistency matters more than training 6 days per week inconsistently.
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