Workout split guides
Find a schedule that fits your week. Explore full body, upper/lower, PPL, and body-part splits, then learn how to adjust the plan.
Choose and review a workout split
- What is a workout split, and why use one?
Learn how a workout split organizes training days and how to choose a pattern that fits your week.
- How do you choose a split from the days you can train?
Choose a full-body, upper/lower, or other split from the days you can reliably train each week.
- How does a full-body split work across a week?
See how to arrange two or three full-body sessions without making every workout the same.
- How does an upper-and-lower-body split work?
Plan upper- and lower-body days that fit a four-day week or a rolling schedule.
- How do you choose between PPL and upper/lower?
Match push, pull, legs or upper/lower to your training days, session length, and main goal.
- How do you choose between full-body and upper/lower training?
Compare full-body and upper/lower weeks by time, exercise practice, and the days you can train.
- How do you decide how often each muscle needs training?
Use your goal, weekly work, and recovery to choose how often to train each muscle group.
- How can you use a rolling split when your training days change?
Keep workouts in a clear order when your available training days move from week to week.
- What is an Arnold split, and how is the week arranged?
See the chest/back, shoulders/arms, and legs pattern often called an Arnold split.
- How can you combine full-body and upper/lower days in one week?
Use one full-body day with upper- and lower-body days to fit three or four training visits.
- How do you arrange heavy and lighter days in a split?
Give hard lifts a clear place and use lighter sessions to practise without copying the same demand.
- How can you use different splits for strength and muscle-growth goals?
Place lift practice and muscle work in a weekly split that matches your main training goal.
- How do you move from a full-body plan to a split plan?
Move your current exercises into focused days without changing every part of your training at once.
- How do you record a repeating split in your workout plan?
Give each training day a clear name, record the work you complete, and keep a split easy to follow when life changes your week.
- How do you decide whether your split still fits after eight weeks?
Review completed sessions, progress, recovery, and your schedule before you keep or change your workout split.
Plan push, pull, and leg days
- What is a push, pull, legs (PPL) split?
Learn what goes on push, pull, and leg days, and how the schedule changes with three or six sessions.
- How do you plan PPL across three training days?
Build a three-day push, pull, legs week that fits your time and covers the work you want to do.
- How do you plan PPL across six training days?
Arrange two push, two pull, and two leg sessions with room for recovery and a day off.
- How do you run PPL when you train four or five days a week?
Use a rolling push, pull, legs order when your week has four or five training days.
- What should you do when you miss a day in a PPL split?
Keep a push, pull, legs plan moving after a missed session without crowding your next workout.
Plan a body-part split
- What is a bro split?
Understand the body-part split often called a bro split and how it can fit a training week.
- How do you plan a five-day bro split?
Build five focused body-part sessions that fit your time and leave room for recovery.
- How can you keep a bro split session from getting too long?
Use a clear priority, a small exercise list, and a realistic time budget for each body-part day.
- What should you do when you miss a day in a bro split?
Move a missed body-part session without doubling your next workout or losing track of the week.
- When does a body-part split fit a beginner's schedule?
See when focused body-part days can work for a new lifter and when a simpler plan fits better.