Workout splits
A workout split is how you divide your training across the week. The right one depends on how many days you can train, your experience and your goal. Each split below has complete workouts you can follow today or load straight into the tracker.
Push Pull Legs
Train pushing muscles, pulling muscles and legs on separate days, twice a week each.
Upper / Lower
Alternate upper-body and lower-body sessions, four training days per week.
Full Body
Train the whole body in every session, three non-consecutive days per week.
Bro Split
One major muscle group per day: chest, back, shoulders, arms and legs.
Chest/Biceps, Back/Triceps, Legs/Shoulders
Pair chest with biceps and back with triceps, then a legs and shoulders day, on a rolling four-day cycle.
Arnold Split
Chest and back together, shoulders and arms together, then legs, each twice a week.
PHUL (Power Hypertrophy Upper Lower)
Two heavy power days and two higher-rep hypertrophy days on an upper/lower structure.
5x5 Strength
Two alternating barbell workouts of five sets of five, three days a week.
Hybrid Training
Strength training and running in one week: three lifting days, three conditioning days.
HYROX Training
Running, station work and compromised running to prepare for a HYROX race.
Compare splits
| Split | Days/week | Level | Best for |
|---|---|---|---|
| Push Pull Legs | 6 | Intermediate to advanced | Maximum muscle growth with high weekly volume |
| Upper / Lower | 4 | Beginner to advanced | Balanced muscle and strength gains on four days |
| Full Body | 3 | Beginner | Beginners, busy schedules and fat loss |
| Bro Split | 5 | Intermediate | Bodybuilding-style volume, one muscle group per day |
| Chest/Biceps, Back/Triceps, Legs/Shoulders | 4 | Intermediate | Arm-focused hypertrophy with antagonist pairing |
| Arnold Split | 6 | Advanced | High-volume mass building for experienced lifters |
| PHUL (Power Hypertrophy Upper Lower) | 4 | Intermediate | Getting stronger and bigger at the same time |
| 5x5 Strength | 3 | Beginner | Raw strength on the big barbell lifts |
| Hybrid Training | 6 | Intermediate | Being strong and fit at the same time |
| HYROX Training | 5 | Intermediate to advanced | Preparing for a HYROX fitness race |
How to choose a split
If you can train three days a week, choose Full Body or 5x5 Strength. With four days, Upper / Lower or PHUL are hard to beat. With five or six days and good recovery, Push Pull Legs, the Bro Split or the Arnold Split give you the most volume. If you also run or race, pick Hybrid Training or HYROX Training.
The best split is the one you will actually follow for months. Consistency beats the perfect program.