If you’ve ever ventured into fitness forums or social media, you’ve probably seen this question come up: Which training split is the best? The answer might surprise you because, honestly, there is no “best” split. Let’s break down why that’s great news for you!
Everyone who lifts weights has their own way of doing things, often swearing that their approach is the “best.” And you know what? It probably is the best - for them. That’s because every training style has its benefits, and if it’s working, it’s doing what it’s supposed to. The fact is, any program that challenges your muscles will create the stimulus needed for them to adapt, grow, and get stronger. It’s that simple.
So why is there so much confusion? Here’s a hint: fitness companies thrive on complicated solutions to “fix” your routine. The truth? Effective training doesn’t need to be complicated.
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At its core, a solid training program is simple, straightforward, and challenging. Honestly, most beginners could see results with the same basic program. So why does it seem like everyone’s doing something different?
Why So Many Different Programs?
Because training is personal. Over time, everyone develops their own style based on preference, goals, physical limitations, and experience. Some people find they thrive with certain exercises, rep ranges, and frequencies that suit them best. This journey of trial and error is how most people eventually settle on what works for them.
Building a Program that Fits You
When I coach clients, my first question is, How much time can you realistically commit each week? Twice a week? Three days? Six days? This answer largely dictates how we’ll set up a split, maximizing the time you have.
2 Days per week - If you’re training twice a week, a Full-Body (FB) workout is ideal. In just 2-4 hours a week, you can make great progress by focusing on compound movements (think squats, bench press, and deadlifts) that hit multiple muscle groups. This approach gives you an efficient workout that covers all bases.
3 Days per week - Three days a week opens up more options. A Full-Body split three times a week is great for beginners since it allows you to work each muscle group frequently. An Upper-Lower (UL) split also works well: alternate upper and lower body workouts, like this:
Week 1: Upper, Lower, Upper
Week 2: Lower, Upper, Lower (then repeat)
A Push-Pull-Legs (PPL) split is also popular at this frequency. Though it hits each muscle group less often (just once per week), it works well if you’re more advanced or in a calorie deficit.
4 Days per week - If you’re training four times a week, a UL split becomes highly effective, allowing you to hit each muscle group twice weekly. This frequency is often better than the traditional Bro Split (e.g., chest day, back day, etc.), which tends to overwork single muscle groups in one session.
5 - 6 Days per week - Training five or six days a week? You’re looking at a PPL split done in a 3-on, 1-off cycle (Push, Pull, Legs, rest, then repeat). Another option is a modified UL split, cycling over nine days with two days on, one day off, for maximum recovery and frequency.
The bottom line
At the end of the day, the best split is the one that fits your goals, schedule, and experience level. As I mentioned, any of these can work as long as they’re done consistently. My usual recommendation is either a *Full-Body routine, three days per week*, or an *Upper-Lower split, four days per week* for manageable workloads and good frequency.
Hope this breakdown helps! In my next article, we’ll dive into exercise selection, sets and rep ranges, so stay tuned for more tips.
Thanks for reading!
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