Which Workout Split Should I Use?

 Workout Splits


One of the things I get the most is "which split is best?".  So lets start with the terms of workout splits or training splits. This is just a way of saying what workouts/exercise you are doing over the weekly period for example 4 day split of upper/lower would be upper twice and lower twice with rest in between.

The most common and used training splits and how they work are; 

  • Bro Split: Each muscle group is trained once per week (e.g., chest day, back day, leg day, etc.).

  • Upper/Lower Split: Workouts alternate between upper- and lower-body days.

  • Push/Pull/Legs: Push (chest, shoulders, triceps), pull (back, biceps), and legs are trained separately.

  • Full-Body Workouts: All major muscle groups are trained in each session, typically performed three to four times per week.

Some people will swear by their preferred spilt as the only way to work out, but would this true for everyone? Is there one program that is superior to all others? Should I base my training around one split for life? 

The answer to all those is no.

The thing I always tell people is to try them and see what you like, but most importantly you have to use one that fits around your schedule! Not everyone has 5 days a week to go and train so finding a full body program you can slide in as and when might be the best option for them. 

There is no evidence that fully supports one split over others, and the main thing is just exercising in general being good for health. We know that going from zero to one workouts a week is a huge benefit for health and from there it does increase, however not in a linear fashion and more of a slight curve as exercise frequency increases. 

With that said the main point of this little bloggy thing was to address the workout splits and the talk about one being better than others. I have tried them all for the most part and have not found any one more beneficial than the other. The main reason I do the program I chose is due to it fitting well into my time constraints. For context I do Push, Pull, Legs and an Upper day. I also do a couple cardio sessions a week with an exercise bike and a run when I can fit them! 

Overall I think as long as you get your exercise in that is the main factor, just fit in anything you can and work with that.


If you want any specific topics addressing let me know!

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