Workout Splits
A workout split is how you divide your training across the week. Each plan below lists every day, exercise, set and rep range. Pick the one that matches how many days you can actually train.
| Split | Days / week | Best for |
|---|---|---|
| Push Pull Legs | 3 or 6 | Beginners (3 days) to intermediates (6 days) |
| Upper Lower Split | 4 | Beginners to intermediates training 4 days |
| Arnold Split | 6 (or 3) | Experienced lifters with time to train 6 days |
| Bro Split | 5 | Intermediates who like focused, high-volume sessions |
| Full Body Split | 2–3 | Beginners and anyone short on time |
| PPL Upper Lower Split | 5 | Intermediates training 5 days |
- 3 or 6 days a week
Push Pull Legs
Train by movement: pressing, pulling, then legs.
- 4 days a week
Upper Lower Split
Four days, each muscle twice a week.
- 6 (or 3) days a week
Arnold Split
Chest and back, shoulders and arms, legs. Twice a week.
- 5 days a week
Bro Split
One muscle group per day, five days a week.
- 2–3 days a week
Full Body Split
Train everything, every session. Best on 2–3 days.
- 5 days a week
PPL Upper Lower Split
Upper, lower, then push, pull, legs. Five days.