Workout splits explained: how to choose the right one for your goals
A workout split is simply a way to organize your training week. And while choosing the right one can make your workouts more manageable, the split itself is not the secret to getting results.
Full body, upper/lower, push pull legs, and body part splits can all work. The key is choosing a structure that fits the number of days you can realistically train, gives your muscles enough work throughout the week, and is something you can stick with long enough to make progress.
Here is how the most common workout splits compare and how to choose the right one for you.
What is a workout split?
A workout split is how you divide your training across the week, determining which muscle groups or movement patterns you train during each workout.
As your training volume increases, trying to fit everything into one session can make workouts long and difficult to manage. Splitting that work across multiple days lets you train more often without cramming too much into a single session.
Some of the most common options include full body, upper/lower, push pull legs, and body part splits.
Does your split actually matter?
Probably less than you think. Research suggests the bigger consideration is how much quality training each muscle group receives over the course of the week.
A 2016 meta-analysis found evidence that training a muscle group twice per week produced greater muscle growth than training it once per week. However, an updated 2019 meta-analysis involving 25 studies found no significant difference between higher and lower training frequencies when total weekly training volume was equal.
In other words, training more frequently may be useful because it lets you spread your weekly volume across multiple sessions, rather than because frequency itself is necessarily better.
That means you do not need to chase the “perfect” split. Instead, look for a structure that lets you train consistently, complete enough quality work for each muscle group, and recover between sessions.
For many people, aiming to train each major muscle group around twice a week is a practical starting point.
The main workout splits compared
Full body vs. split training
Not sure where to start? The simplest comparison is full body vs split training: do you hit every muscle group each session, or divide the work across different days? The table below breaks down how the four most common approaches stack up.
Full body
A full body workout trains all the major muscle groups in each session, typically two or three times per week.
It is one of the best workout splits for beginners because you can practice key movements regularly while still leaving plenty of time between sessions for recovery. It is also a great option for anyone who wants to strength train but can only make it to the gym a few times each week.
Upper/lower
An upper/lower split separates your workouts into upper body and lower body sessions, typically with two of each per week.
That gives you four weekly workouts and trains each major muscle group twice. For many intermediate lifters, this creates a good balance between training frequency, volume, recovery, and time in the gym.
If four training days fits your schedule, check out our complete upper/lower split guide for a closer look at how to structure your week.
Push/pull/legs
A push pull legs split, also known as PPL, divides workouts by movement pattern. Push days train the chest, shoulders, and triceps. Pull days target the back, rear delts, and biceps. Leg days cover the quads, hamstrings, glutes, and calves.
You can complete the rotation once over three days or repeat it for six training days. The three-day version trains each major muscle group once per week, while six days increases that frequency to twice.
Our push pull legs guide breaks down both versions in more detail.
Body part splits
Body part splits dedicate individual workouts to one or two muscle groups, such as chest, back, shoulders, arms, or legs.
This approach can work well for experienced lifters who want to devote more training volume to specific muscles or address weak points. However, traditional body part splits often train each muscle only once per week which research suggests is the least efficient pattern for most people.
How to choose the right split for you
Instead of starting with the workout split you would like to follow, start with the week you actually have.
Start with the days you can genuinely commit to
Ask yourself how many days you will realistically still be training eight weeks from now, not the number you would like to be training. Then choose the split that fits it.
How many can you consistently manage?
If the answer is two or three, full body training is likely a good fit. Four days makes upper/lower a natural option. If you can genuinely commit to five or six days, a PPL or another higher-frequency split may be your choice.
Then factor in your experience level
Workout splits for beginners do not need to be complicated. Full body training two or three times per week gives newer lifters plenty of opportunities to practice the main movement patterns while leaving time to recover.
As you become more experienced, you may need more weekly training volume to continue progressing. Upper/lower or push pull legs can make it easier to spread that work across more sessions without making individual workouts excessively long.
We asked a PureGym Personal Trainer and Coach Amir, what split they’d recommend for someone just starting out, and what mistakes beginners should avoid when choosing one.
The split is determined by how many days the client can consistently come to the gym, and for most people that’s 2–3 times a week.
I teach complete beginners the seven fundamental movement patterns before anything else: push, pull, squat, hinge, lunge, twist, and locomotion.
Given that two days is pretty common for most people to consistently stick with, I’d program full body workouts, with one day being more focused on upper body and the second day more focused on lower body.
Beginners can stick with this program for six months to a year with progressive overload and still see results. The main issue is that they get bored doing the same routine over and over again. I give it at least four weeks, and if their form looks good and they’ve been recovering well, then we can look at changing things up.
The most common issue I see when someone picks a split is that they’ll go for something like push/pull/legs because it’s very common, or maybe their favorite TikToker told them it’s the best. But they don’t always account for missed days, getting enough working sets for each muscle group, or the intensity behind each set. Sometimes they just don’t know how to push themselves.
Finally, match it to your goal
- For strength: Choose a split that gives you regular opportunities to practice your main lifts while allowing enough recovery between hard sessions.
- For building muscle: Your weekly training volume matters more than the name of your split. Choose a structure that lets you complete enough quality work for each muscle group and recover from it.
- For general fitness: Simplicity and consistency may matter most. If strength training is only one part of your routine alongside cardio, classes, sports, or other activities, a two or three-day full body plan may fit more easily.
Still deciding how much training makes sense? Our guide to how many days a week you should work out can help you build a schedule around your goals.
Can your gym support your split?
There is another factor that rarely makes it into workout split comparisons: the gym you actually train in.
A routine can look great on paper but quickly become frustrating if every workout relies on equipment that is difficult to get at the time you train.
A PureGym UK survey of gym managers found that the squat rack was one of the most-used pieces of equipment, named by 49% of respondents. Treadmills were also among the most popular, named by 33%.
The day you train matters too. PureGym’s UK Fitness Report 2025/26 found Monday was the busiest gym day, while Sunday was the quietest, followed by Saturday and Friday.
Previous PureGym UK data also found gyms tended to be quieter between 11am and 12pm, from 2pm to 4pm, and after 8pm.
Still, they highlight something worth considering when you choose your split. A six-day PPL routine that depends on getting a squat rack for a heavy leg workout every Monday at peak time may be harder to follow than it looks.
If possible, schedule equipment-heavy workouts for quieter days or times. It is also helpful to have an alternative ready. If the squat rack is busy, for example, a machine-based exercise may allow you to train the same muscle groups without spending half your workout waiting.
Not sure how to substitute equipment? Check out our Gym Equipment 101 guide.
Many PureGym locations in New York are open 24/7, giving you more flexibility to train outside peak hours. You can also check the PureGym app before you leave to see how busy your gym is.
The takeaway is simple: Choose a workout split that fits your schedule and the gym where you will actually be doing it.
Frequently asked questions
What is the best workout split?
There is no single best workout split for everyone. When total weekly training volume is matched, research suggests differences between training frequencies largely disappear. The best split is one that fits your schedule, provides enough quality training for each muscle group, and is sustainable enough for you to follow consistently. For most people that is full body or upper/lower.
What workout split is best for beginners?
Full body, two or three days a week. It trains every major muscle group during each workout, provides regular practice of key movement patterns, and leaves plenty of time for recovery without requiring you to be in the gym five or six days a week.
Is push pull legs better than upper lower?
It depends. An upper/lower split typically trains each muscle group twice across four days, while a six-day push pull legs routine can also train each group twice. Upper/lower may be easier to fit into your week, while PPL provides more individual sessions to distribute your training volume.
How many days a week does each split need?
Full body training typically works well two or three days per week. Upper/lower usually requires four. Push pull legs can be completed over three days or repeated across six. Body part splits commonly use five or six days. Choose the split that matches the days you can commit to.
Should I change my workout split?
Change your workout split if it no longer fits your schedule, goals, recovery needs, or access to equipment. There is no need to switch simply for variety. Staying with a consistent structure makes it easier to track your workouts and progressively increase your training over time.
Can you build muscle with a full body split?
Yes. Full body training hits every muscle group two or three times a week, which is at or above the frequency research associates with good results. It is often the most efficient choice for anyone training three days a week or fewer.
Find a workout split that fits your week
The best workout split is the one that helps you train consistently, complete the work you need, recover well, and keep progressing. Start with the days you can realistically commit to, then choose the structure that makes the most sense for your experience and goals.
Ready to build a routine that works for you? Find a PureGym near you and get started.
