The best bodybuilding training splits explained

Bodybuilding splits compared

Various training splits work for bodybuilding. Understanding strengths of each helps choose what suits your situation.

Full body splits for 2 to 3 weekly sessions

Full body workouts train all major muscle groups each session. Suit beginners building consistency and adults with busy schedules. Each muscle group trained 2 to 3 times weekly producing good frequency stimulus. Limited per-muscle volume per session matters for recovery.

Upper/lower splits for 4 weekly sessions

Upper body sessions Monday and Thursday, lower body Tuesday and Friday for example. Each muscle group trained twice weekly with adequate recovery. Allows more volume per muscle group than full body. Suits intermediate trainees well.

Push/pull/legs (PPL) for 3 to 6 weekly sessions

Push (chest, shoulders, triceps), pull (back, biceps), legs split. Can run 3 days (once weekly per muscle) or 6 days (twice weekly per muscle). The split groups muscles by movement pattern. Popular and effective for various frequencies.

Body part splits for 5 to 6 weekly sessions

Each major muscle group has dedicated day (chest day, back day, shoulder day, etc.). Higher volume per session per muscle. Each muscle trained once weekly. Suits advanced bodybuilders with substantial recovery capacity needed for high single-session volume.

Match split to frequency

Each muscle group should ideally be trained 2 times weekly for muscle growth. Splits training each muscle once weekly (typical body part splits) work but may produce somewhat less growth than higher frequency for most adults. Match split to frequency for optimal coverage.

Practical split selection

Adults wanting to choose effective bodybuilding split can do so through specific considerations matching their situation.

Match split to weekly sessions

3 sessions: full body. 4 sessions: upper/lower. 5 sessions: upper/lower with extra day or PPL plus core. 6 sessions: PPL x2 or body part split. The frequency determines viable splits. Don't try advanced splits at insufficient frequency.

Consider experience level

Beginners: full body. Intermediate: upper/lower or PPL. Advanced: PPL twice weekly or body part splits. The progression matches training history and recovery capacity. Advanced splits don't help beginners.

Account for recovery capacity

Adults sleeping 5 hours nightly with stressful jobs can't recover from advanced splits as well as adults with good recovery. Match split to actual recovery capacity rather than aspirational schedule. The realistic approach produces better results.

Plan progressive overload across split

Track each exercise within split for progressive overload. Adults adding small amounts weekly to key lifts drive progress. Splits with too many exercises make progressive overload tracking difficult. Focused programmes with key exercises tracked work better.

Stick with split for 12 weeks minimum

Splits need time to produce results. Adults jumping between splits every 3 to 4 weeks never give any one adequate time. Commit to split for 12 weeks then evaluate. The patience produces honest evaluation of what works.

When to see your GP about training concerns

Most training splits are safe but consider professional input if any of the following apply.

• Persistent overtraining symptoms. May need volume reduction.
• Significant joint pain with specific splits. Programme adjustment.
• Lack of progress despite consistent training. Programme assessment.
• Inability to maintain split consistently. May need different approach.
• Recovery issues from training. Volume or frequency adjustment.

Best bodybuilding splits depend on individual circumstances. Full body for 2 to 3 sessions. Upper/lower for 4 sessions. PPL for 3 to 6 sessions. Body part splits for 5 to 6 sessions in advanced trainees. No single best split exists - effective splits hit each muscle group adequately while matching frequency, experience and recovery capacity. Stick with chosen splits for 12 weeks minimum. Programme structure matters less than consistent execution and progressive overload over months and years. Match split to your specific situation rather than copying advanced bodybuilder routines.

More on bodybuilding training

Training splits connect to related topics. bodybuilding for beginners covers basics. how often should you go to the gym covers frequency. And strength training vs hypertrophy training covers training types.