A training split simply refers to how you divide your workouts across the week. Instead of training every muscle every day, a split lets you structure sessions to focus on specific areas, improving recovery and targeting different goals.
For a breakdown of workout split concepts, see upper lower vs full body split and push pull legs vs upper lower.
The way you split your training influences: Frequency (how often you train each muscle), Volume (total sets and reps per muscle), Recovery time (especially for larger lifts and intense sessions).
Choosing the right split isn’t just about preference—it’s about aligning with your time, energy, and fitness goals. If you want to dive deeper, check out our post on training frequency vs volume.
The push-pull-legs (PPL) split divides workouts by movement pattern:
Push Day: Chest, shoulders, triceps
Pull Day: Back, biceps
Leg Day: Quads, hamstrings, glutes, calves
You can cycle it as:
3-Day PPL: One round per week
6-Day PPL: Twice per week, often Mon–Sat with Sunday off
See an advanced breakdown at push pull legs workout split.
Pros:
Clear structure for muscle focus
High volume per body part
Great for intermediate and advanced lifters
Cons:
Requires more training days (often 5–6x/week)
Recovery can be tough if sessions are intense
Easy to burn out without a deload plan
Want to know when to take a deload? Here’s how to deload properly.
Full body training hits all major muscle groups in each workout. The goal is moderate volume per session, repeated multiple times per week.
Common formats:
2x/week: Ideal for beginners
3x/week: Balanced approach (Mon/Wed/Fri)
4x/week (Upper/Lower Hybrid): Slight variation with alternating emphasis
For how this compares, see build muscle with 3 workouts per week.
Pros:
Efficient for limited training schedules
Higher frequency per muscle group (3x/week)
Great for beginners and general fitness
Cons:
Fatiguing if poorly structured
Hard to focus deeply on lagging body parts
Requires discipline with load management
More on balancing intensity and fatigue: volume and intensity explained.
| Feature | Push Pull Legs | Full Body |
|---|---|---|
| Training Days | 4–6+ | 2–4 |
| Session Length | 60–90 min | 30–60 min |
| Muscle Frequency | 1–2x/week | 2–4x/week |
| Best For | Intermediate–Advanced | Beginner–Intermediate |
| Customizability | High | Moderate |
| Recovery Demand | Higher per session | Spread out and manageable |
| Equipment Needs | Moderate to High | Low to Moderate |
PPL gives each muscle group more volume per session.
Full body hits each muscle more often but with less volume per session.
Deep dive: hypertrophy vs strength training.
PPL can lead to soreness due to volume overload.
Full body offers more distributed fatigue—ideal if recovery is limited.
For more on recovery, read is your recovery slowing muscle growth?.
Full body wins for busy people: fewer sessions, same total stimulus.
PPL demands consistency and time for multiple sessions.
See also build strength in under 90 minutes a week.
Both can deliver results—but PPL allows for more isolation and specialization.
Full body excels in strength, coordination, and long-term adherence.
For research on splits, see this review on training frequency and muscle growth (PubMed).
Full body training offers more frequent movement practice—perfect for beginners. It also lets them recover fully between sessions.
See best gym splits for beginners.
Beginners don’t need tons of volume. They need: Skill development, Balanced programming, Simpler structure.
Verdict: Full body wins for new lifters.
Tips for new lifters: beginner mistakes that kill progress.
More advanced athletes benefit from: High-volume splits, Muscle-specific work, Built-in periodization.
Learn more: advanced lifting plateau solutions.
Hypertrophy (Muscle Growth): PPL offers superior focus and variation.
Strength: Full body often works better due to higher frequency in compound lifts.
Maintenance: Full body provides a minimal dose for maintaining gains on a tight schedule.
More on signs you’re not building muscle.
No recent strength progress, Plateau in body composition, Workouts feel stale or forced.
See how to know if it’s time to switch your program.
Deload for a week before switching, Reduce volume initially on new split, Track and adjust based on recovery and performance.
Learn more about switching routines: how long before you should switch your workout plan.
Yes. A hybrid model (e.g., full body Mon/Wed, PPL Fri/Sat) works well for variety and balance.
Example hybrid ideas: PPL split ideas.
Whichever you’ll stick to. Full body workouts are slightly more metabolic, but fat loss comes from diet and consistency.
More on fat loss training: best cardio for fat loss.
Typically yes—especially if sport practice takes priority over gym time.
General fitness program: beginner gym workout plan.
Absolutely. As long as volume and intensity are appropriate, muscle gains will follow.
Check best rep range for muscle growth.
Full body is the better choice. You’ll hit each muscle group 3x/week without needing more sessions.
For more, read build muscle with 3 workouts per week.
Not necessarily. Only switch if you’re plateauing or bored. Progress and enjoyment matter most.
More advice: why changing programs every 4 weeks might be hurting you.
Both push pull legs and full body training can help you gain muscle, lose fat, and get stronger. The best split isn’t about what’s trending—it’s about what fits your schedule, experience, and personal preference. Pick the routine you can execute consistently, track your progress, and adjust when needed. The split is just the map—how well you follow it determines your destination.
For a full library of routines, periodization guides, and progressions, visit our Programming & Progression Hub.