Best Training Split for Strength and Muscle (Ranked Workout Splits From F to S)
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So, what's the best training split?
Short answer: For most people, the best training split is 3x per week full body or 4x per week upper/lower, depending on your schedule and recovery.
Long Answer: As always, the answer is... it depends.
I know. It feels like a non-answer, right? Like when you ask your husband what he wants for dinner and he says "whatever," but then rejects every single suggestion you make (oh wait… that’s me).
The best training split depends on your goals, your schedule, how experienced you are, and what you'll actually stick with long-term.
That said, I have some strong opinions on this topic. And my take is probably different than what you'll hear from most people in the fitness industry. But I have my reasons- reasons based on years of personal experience and working with clients who've tried just about every split under the sun.
In this article (and Deadlifts and Pizza episode above), I'm ranking 9 different training splits from F tier (please don’t do this) all the way up to S tier (Supreme). I'll break down the pros, cons, who each split works for, and who should avoid it.
Just a disclaimer: This is mostly for fun. At the end of the day, any split can work if you’re consistent. I’ll just be happy if you’re picking up heavy stuff and putting it back down.
What else do we discuss in this episode:
New Year's goals and why the first couple weeks are always rocky (and that's okay)
Why everyone should pursue strength, but there are diminishing returns once you hit a certain level
We answer a question in a weightlifting Facebook group: Is this weightlifting thing a bunch of nonsense? For the first time in a long time I decided to take a month off of lifting. I’ve never felt better.
How often should you lift heavier weights
Wackiest things I’ve heard Influencers say: Is your air freshener turning you gay? Can Fairlife milk be trusted? Does blending a banana 4x its glycemic load? Will fasting before a workout liquify your muscles?
Alright, let's get into the rankings.
D Tier: 3x Per Week Push/Pull/Legs Training Split
What this looks like:
Monday: Push (chest, shoulders, triceps)
Wednesday: Pull (back, biceps)
Friday: Legs
You're hitting each movement pattern once per week.
The pros:
Honestly? I'm struggling here.
I guess if you really love this structure and it keeps you consistent, that's something. But beyond that? I'm coming up empty.
The cons:
Here's my biggest issue with this split: why would you want to cram all the volume for one movement pattern into one single day instead of spreading it out?
Think about it. If you’re hitting the same muscles exercise after exercise, will you be able to give them all the same intensity? Probably not. You’ll get fried.
Plus, if life happens (and let’s be real, with kids/work/chaos, it always happens) and you miss Friday, you’ve just gone two weeks without training your Legs. That’s a recipe for looking like Johnny Bravo.
Low frequency is the real killer here. You're only hitting each muscle group once per week. That's just not great for building muscle or getting stronger.
Is this split for you?
This would be a good fit for you if... actually, I'm not sure. Maybe if you just really, really love the idea of a push/pull/legs structure but can only train 3 days per week? But even then, I'd probably try to talk you into something else.
Who should skip this:
Pretty much everyone. If you only have 3 days to train, do a full body split. You'll hit everything 3 times per week instead of once, and you'll see way better results.
My rating:
I’m giving this a D because if you want or need to train 3 days per week there are better options out there that will yield better results, but it’s not an F. If you want to mix it up and try something new once in a while there’s no harm in doing this.
D Tier: 5x Per Week Body Part Split
What this looks like:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Ah yes, the classic bodybuilding "bro split." You've probably seen this one plastered all over fitness magazines from the '90s.
The pros:
I'm not going to lie to you, I really don't like this split.
I guess if I'm being generous, you could say it allows you to fit in a lot of volume for each muscle group. But here's the problem: how much of that volume is actually useful?
By the time you're on your fourth chest exercise, you're exhausted. You're not able to give it the intensity it needs to actually matter. That's what I call junk volume. You're just going through the motions at that point.
The cons:
Diminishing returns. This is the big one. Let's say you're doing chest day. You start strong with your bench press, you're feeling good. Then you do incline press-still decent. Then you do flies, dips, and cable crossovers. By the end, you're so spent that those last exercises aren't really doing much for you. You're just tired.
Low frequency. You're only hitting each body part once per week. Research shows that hitting muscles 2-3 times per week is better for both hypertrophy and strength. Once per week just isn't optimal.
If you miss a workout, you're screwed. Let's say you have to skip shoulder day because life happened. Well, you just didn't train shoulders at all that week. At least with a split that has more frequency, you'd still hit them once or twice even if you missed a session.
No room for other goals. Training 5 days per week doesn't leave much time or energy for conditioning, mobility work, or literally anything else you might want to do. Your whole week revolves around lifting.
Is this split for you?
This would be a good fit for you if... you really love spending a ton of time in the gym and genuinely enjoy this style of training. Some people do, and that's fine. But I'd argue you'd get better results with a different approach.
Who should skip this:
Most people, honestly. If you're not a bodybuilder or someone who just loves the idea of dedicated "arm day," there are way better options out there.
My rating:
I’m giving this a D because this is a very inefficient split. I’ve you want to work out 5 days, there are much better options. If you enjoy this set up then go for it, but I wouldn’t recommend it for most people.
C Tier: 6x Per Week Push/Pull/Legs Training Split
What this looks like:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Saturday: Legs
You're hitting each movement pattern twice per week, but you're in the gym 6 days a week. Yes, six.
The pros:
High volume. If you want to cram in a lot of volume, this split definitely allows for it. You've got two dedicated days for each movement pattern, so you can spread the work out a bit more than the 3x PPL version.
Can work for advanced lifters. If you're really experienced, know how to manage your recovery, and genuinely enjoy being in the gym almost every day, this can be effective.
The cons:
Six days is A LOT. Let's be real here. Most people don't need to be in the gym 6 days a week to see results. And even if you think you do, do you actually have the time and energy to sustain that long-term?
Recovery can be tough. Even for advanced lifters, this is a grind. You're constantly training, and if you're not managing your sleep, nutrition, and stress perfectly, you're going to feel it.
I'd still argue most people would get better results with an Upper/Lower split or 3x Full Body. The extra volume doesn't always translate to better results, especially if your intensity suffers because you're tired all the time. Quality over quantity always.
No room for other training goals. If you want to work on conditioning, practice a sport, or do literally anything else fitness-related, good luck fitting it in. Six days of lifting doesn't leave much energy or time for other pursuits.
Is this split for you?
This would be a good fit for you if you're an advanced lifter who genuinely loves being in the gym almost every day, can handle the volume and recovery demands, and strength or muscle building is your primary (or only) training goal. Maybe you're training for a bodybuilding competition or just really enjoy this style of training.
Who should skip this:
Most people. If you have a job, a family, or literally any other responsibilities or hobbies, fitting in 6 gym sessions per week is probably going to feel like a part-time job. And definitely skip this if you have other training goals like conditioning, agility work, or playing a sport. You won't have the time or energy left for them.
My rating:
I’m giving this a C, because this can be a good split if you like to live in the gym. If you’re a person with life outside that though, don’t think this is necessary to get results.
C Tier: 2x Per Week Full Body Training Split
What this looks like:
Monday: Full Body
Thursday: Full Body
You're training your entire body twice per week with a few days of rest in between.
The pros:
Better than nothing. If you're super busy and can only commit to two workouts per week, at least you're hitting each body part twice. That's way better than once, and it's definitely better than not training at all.
Good for complete beginners. If you're brand new to lifting and still learning the movements, two full body sessions per week is actually a solid place to start. You don't need a ton of volume yet, and this gives you time to focus on technique without overwhelming yourself.
Works as a maintenance split. If your main goal isn't strength or hypertrophy right now (maybe you're training for a marathon, focused on a sport, or just in a busy season of life) this can work to maintain what you've built without requiring a huge time commitment.
The cons:
Not enough frequency for most people. If your goal is to build muscle or get significantly stronger, two days per week just isn't going to cut it once you're past the beginner stage.
Limited volume. You can only fit so much work into two sessions. Even if you're doing longer workouts, there's a ceiling to how much productive volume you can handle in one day before you're just spinning your wheels.
Is this split for you?
Here's the thing: the only reason this is sitting in C tier and not D tier is because there are specific situations where it actually works well. But if you don't fit those criteria, this bumps down to a D real quick.
This would be a good fit for you if:
You're a complete beginner who's just learning how to lift
You're in a crazy busy season and literally can't commit to more than 2 days per week (but you still want to do something)
Your main goal is something other than strength or hypertrophy. For example, maybe you're a runner, cyclist, or focused on another sport, and lifting is just supplemental
Who should skip this:
If you've been lifting for a while and your primary goal is to build muscle or get stronger, you'll be better off doing a little more than this. Two days per week isn't going to give you the frequency or volume to make the kind of progress you're probably looking for.
Also, if you can realistically fit in 3-4 days per week but you're choosing to only do 2 because you think it's "enough," you're leaving a lot on the table.
My rating:
I’m giving this a C rating because it can work in certain situations like the ones I mentioned above, but for most people it won’t be the best.
B Tier: 5x Per Week Push/Pull/Legs/Upper/Lower
What this looks like:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Upper Body
Friday: Lower Body
This is a hybrid approach where you're doing a Push/Pull/Legs split for the first half of the week, then finishing with Upper/Lower days.
The pros:
Good volume distribution. You're hitting everything twice per week but with different focuses, which can work really well. For example, you could do your big compound lifts on your Push/Pull/Legs days (think heavy bench press, deadlifts, squats), and then your Upper/Lower days could be more hypertrophy-focused with lighter weights and higher reps.
Variety keeps things interesting. The different structure between the first three days and the last two can keep your training from feeling repetitive. Plus, it allows you to emphasize different aspects of training. You can focus on strength on some days, hypertrophy on others.
Flexibility in programming. This split gives you a lot of room to get creative with how you structure your training. You can really dial in what you need based on your goals.
The cons:
Five days is a lot. Not everyone has the time or energy to commit to 5 training sessions per week. If you're juggling work, family, and other life stuff, this might feel like a grind.
Doesn't leave much room for other goals. Want to do some conditioning work? Sprint training? Agility training? You'll have to get creative about where to fit it in, because 5 days of lifting doesn't leave a ton of space or energy for much else.
Can be tricky to program well. You need to be smart about how you structure this so you're not accidentally overtraining certain muscle groups or leaving yourself too beat up to recover properly.
Is this split for you?
This would be a good fit for you if you're an advanced lifter who wants to prioritize both strength and hypertrophy, you have the time to commit to 5 days per week, and you enjoy having variety in your training structure.
Who should skip this:
If you're a beginner, this is probably overkill. You don't need this much volume or complexity yet.
Also, skip this if you have a busy schedule and can't consistently show up 5 days per week. And definitely skip it if you have other fitness goals beyond just lifting. For example, if you want to work on your conditioning, play a sport, or train for anything else that requires energy and recovery time.
My rating:
I’m giving this a B, because this could be a fun split to throw in once in a while. It’s unique and could be a fun addition to your schedule. I think you could get great results by following this split, but it’s not for everyone.
B Tier: 4x Per Week Full Body Training Split
What this looks like:
Monday: Full Body
Tuesday: Full Body
Thursday: Full Body
Friday: Full Body
You're training your entire body 4 times per week. But here's the key: you're not doing the exact same workout four times. You need to be strategic about how you program this so you don't completely fry yourself.
The pros:
High frequency. You're hitting each muscle group 4 times per week. That's a lot of stimulus, and if you can recover from it, it can lead to great results.
Volume is spread out. Because you're training more frequently, you can spread your total weekly volume across more sessions. This means each individual workout doesn't have to be a death march. You're not trying to cram 6 exercises for legs into one brutal session. You can do 1-2 leg exercises per workout and still hit your total volume for the week.
Can be great for experienced lifters. If you know what you're doing and understand how to program intelligently, this split can work really well. I've run this before and really enjoyed it.
The cons:
Recovery can be tough. If this isn't programmed strategically, you're going to overtrain fast. Your body needs time to recover, and if you're hammering the same movements with the same intensity four days in a row, you're asking for trouble.
Hard to program properly. This is where a lot of people screw this up. You can't just squat heavy four days per week and expect to feel great. You need to vary your exercise selection, intensity, and volume throughout the week. For example, I might squat heavy one day, do a lunge pattern the next, then a lighter squat variation later in the week. You have to be smart about it.
Is this split for you?
This would be a good fit for you if you're an experienced lifter who knows how to program intelligently and listen to your body. You need to understand exercise selection, intensity management, and how to structure your training so you're not beating yourself up four days in a row.
I've done this split before and loved it. I didn't have any issues with recovery, but that's because I was careful about how I set it up. I wasn't doing the same heavy squats and deadlifts back-to-back. I varied movements, rep ranges, and intensities to keep things balanced.
Who should skip this:
If you're a beginner, skip this. It's too much frequency and volume for where you're at right now. You don't need to train 4 days per week to make progress, and trying to program this without experience is a recipe for burnout or injury.
Also, if you don't have a solid understanding of how to program you'll be better off with a simpler split.
My rating:
I’m putting this in B tier, because I think this one could work great for the right person. If you’re someone who meets the criteria above, I think you could get great results following this split.
A Tier: 4x Per Week Upper/Lower Training Split
What this looks like:
Monday: Lower Body + Abs
Tuesday: Upper Body
Thursday: Lower Body + Abs
Friday: Upper Body
You're working your entire lower body twice per week and your entire upper body twice per week.
The pros:
Super flexible. This is one of the most adaptable splits out there. If you have an erratic schedule, you should still be able to fit these sessions in because they can be done back-to-back if needed. Life happens, and this split doesn't fall apart just because you have to shuffle your training days around.
Volume is spread out nicely. You're training more than 3 days per week, so the volume is spread out more than a full body split. This means your individual workouts can be shorter, or you can fit in more total volume without any single session feeling completely exhausting. Either way, it's manageable.
Longer breaks between training the same muscles. If you train legs on Monday, you might not hit them again until Thursday. That's a solid 3 days of recovery. Same with upper body. This can be great if you find you need a bit more time to bounce back between sessions.
Gets legs over with in two days. Okay, this is kind of a silly pro, but I'm going to say it anyway: training legs is exhausting. So it's kind of nice to knock them out in two workouts and not have to think about them again until next week.
The cons:
Doing only leg work in one session can be brutal. By the end of a lower body workout, I'm not always able to give the last exercise or two my all because I'm already spent. If I spread that same volume out over 3 workouts (like in a full body split), I'd be able to bring more intensity to each movement. So there's a trade-off here.
Is this split for you?
This split can work well for almost anyone, honestly. Whether you're a beginner just getting started or an advanced lifter who's been training for years, this structure holds up.
This would be a good fit for you if:
You have an unpredictable schedule and need flexibility in when you train
You can commit to 4 days per week consistently
You want a solid balance between volume, frequency, and recovery
You like the idea of dedicating entire sessions to upper or lower body instead of mixing everything together
If you would like a well thought out U/L Program Free, I got you.
Who should skip this:
If you can't consistently find 4 days in your week to work out, this isn't going to work for you. You need to be able to hit all 4 sessions to make this effective.
Also, if you find it really hard to keep your intensity up when you're doing all your leg work in one session, you might be better off with a full body split where you spread that volume out more.
My rating:
I’m giving this an A. Honestly maybe an A+ haha. I could easily put this S tier, but I wanted to put only one there. This is a great split for almost anybody, and I think should be added to your rotation if it’s not already.
S Tier: 3x Per Week Full Body Training Split
What this looks like:
Monday: Full Body
Wednesday: Full Body
Friday: Full Body
The goal is to have at least one day in between your workouts and train your entire body each session. That means you'll probably include at least one squat or lunge pattern, a hinge pattern (like a deadlift or RDL), a push, a pull, and maybe some abs or core work.
The pros:
There are so many pros to this split. I could honestly write an entire article just about why I love this structure.
Frequency. You're training each muscle 3 times per week. That's fantastic for both building muscle and getting stronger. You're giving your body frequent stimulus to adapt without overdoing it.
You can actually bring intensity. Because you're spreading your volume over multiple days, you don't need a ton of exercises for each muscle group in one workout. This means you can give each exercise your all. You're not limping out of the gym after crushing 6 leg exercises in one brutal session. Instead, you're doing 2-3 leg movements per workout, and you can really push the intensity on each one because you're not already exhausted.
It's incredibly versatile. If you have goals beyond just building muscle or getting stronger, like conditioning, mobility work, speed training, power, or literally anything else, this split gives you room for it. You have built-in off days where you can pursue those other goals without feeling like you're constantly recovering from lifting.
Miss a workout? No big deal. Life happens. You get sick, work gets crazy, your kid has a meltdown at bedtime and you miss your evening gym session. With this split, if you miss one workout, you still hit each body part at least twice that week. Compare that to a body part split where missing chest day means you don't train chest at all that week. Big difference.
Incredibly efficient. You're getting a massive return on investment with this split. Three workouts per week, hitting everything multiple times, and you're done. You're not spending 5-6 days in the gym to see results.
Better recovery. This is person-dependent, but I find I'm way less sore when I train this way. When I hammer my lower body with a ton of volume all in one day, I have trouble sitting down on the toilet for the next 48 hours (It’s just so low). But when I spread that same volume out over 3 workouts? Much more manageable. Plus, you have a day of rest in between sessions, which gives your body time to actually recover and adapt.
It's sustainable long-term. This is huge. You're not going to burn out on this split. It doesn't take over your entire life. You can do this for years and feel great, which is exactly what you want if you're thinking long-term about your health and fitness.
The cons:
Volume can be limited. It's harder to fit in a ton of volume with this split compared to training 5-6 days per week. But here's the thing: I actually think this is more of a pro than a con. Most people do way too much volume and don't bring enough intensity. When your volume is lower, you're able to push harder on each set, which can actually lead to better progress.
Workouts might be a little longer. Depending on how you structure things, your workouts might run a bit longer since you're hitting your entire body in one session.
Is this split for you?
Honestly? This split works for almost everyone.
This would be a good fit for you if:
You want a well-rounded program that doesn't just focus on lifting. Maybe you want to do some conditioning work, or you're training for a sport, or you just like having variety in your training. This split leaves room for all of that.
You're a beginner and don't need a ton of volume yet. You're still learning the movements and building your base. Three full body sessions per week is perfect.
You're an advanced lifter who's learned how to really push yourself. Here's what I've noticed: as I've gotten stronger and more experienced, I've realized I get way better results when I lower my volume and crank up the intensity. I recover better, I feel great, and I'm still making progress. This split is perfect for that approach.
You have a busy schedule and can only commit to a few days per week. Three sessions is manageable for most people, even when life gets hectic.
You want something you can stick with for the long haul. If I had to pick one split to do forever and couldn't change it, this would be it. It's sustainable, it keeps me feeling good, and as I get older, I think it's one of the best ways to train. Plus, it gives me the flexibility to be a well-rounded human and pursue other fitness goals like conditioning, power, speed, or agility on my off days.
Who should skip this:
Honestly, not many people.
If you have an irregular schedule and need to work out on back-to-back days (and can't take a day of rest in between), this might not work for you. This split is designed with rest days built in, and you'll get the best results if you respect that.
If you're an intermediate lifter who hasn't quite learned how to push yourself yet but you need more volume than a beginner to keep progressing, you might be better off with an upper/lower split where you can spread more volume across 4 days.
And if you're a bodybuilder who needs a massive amount of volume to hit your goals, this might not give you enough. But for 99% of people? This is gold.
My rating: S
This is my go-to. I mostly train this way, and my body feels amazing when I'm doing it. I'll switch it up occasionally and go to 4x full body or U/L for a bit, but this is my most frequently used split.
The Verdict
So after all that, what's the best training split?
For most of you reading this, 3x Full Body or 4x Upper/Lower are going to be your best bets. If you pick one of those and stick with it, you should be golden.
But, and this is important, context matters. Your schedule, your goals, your experience level, and what you actually enjoy all play a role in what's going to work best for you.
Notice something? None of these splits ended up in F tier. You know why? Because training with a "bad" split is always going to be better than not training at all. Even the D-tier splits will get you results if you show up consistently and push yourself. They're just not optimal for most people.
The best training split is the one you'll actually stick with. Consistency beats perfection every single time. I'd rather see you do a B-tier split for a year straight than jump between "optimal" programs every month because you're chasing some perfect setup that doesn't exist.
So pick something that fits your life, commit to it for at least a few months, and see what happens. And if you're not sure where to start? Go with 3x Full Body or 4x Upper/Lower. You really can't go wrong.
Want a proven program to get started?
I've got a Free 6-week Upper/Lower Program that's perfect if you're looking for a solid, no-BS training plan. It's designed to help you build strength, add muscle, and see real progress without spending hours in the gym every day.
Frequently Asked Questions
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For most people, the best training split is 3x per week full body or 4x per week upper/lower.
These splits hit each muscle group multiple times per week, are easier to recover from, and are far more sustainable long-term than high-volume body part splits. You don’t need to live in the gym to build strength or muscle.
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For most people, yes.
Full body training allows you to train each muscle group 2–3 times per week, which is generally better for strength and muscle growth than hitting everything once per week on a push pull legs split. It also makes missed workouts less of a disaster and is easier to recover from.
Push pull legs can work, but it’s often more time-consuming than necessary.
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Most people get excellent results lifting 3–4 days per week.
3 days: Full body
4 days: Upper/lower
Training more than that doesn’t automatically mean better results. Progress comes from quality training, consistency, and recovery, not from cramming as many gym sessions into the week as possible.
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It can work, but it’s usually not ideal.
Research consistently shows that training muscles 2–3 times per week leads to better strength and hypertrophy outcomes than once per week, especially for natural lifters. Once-per-week training also leaves you with zero margin for error if you miss a workout.
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The best workout split for beginners is 2–3x per week full body.
This allows beginners to practice the main lifts more frequently, build a solid foundation, and recover properly without needing a ton of volume. More days and more complexity do not equal faster progress when you’re new.
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Then do 2x per week full body and make those sessions count.
It’s not optimal for long-term progress, but it’s far better than doing nothing. Focus on compound movements, train with intent, and accept that this is a “maintenance or slow progress” phase, not a failure.
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Not necessarily, but it depends on how you program it.
Training the same muscles on consecutive days requires careful management of volume, intensity, and exercise selection. For most people, splits like full body or upper/lower naturally build in enough recovery without needing back-to-back stress on the same muscles.
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Your split probably isn’t working if:
You’re constantly sore and exhausted
Your strength isn’t improving
You’re getting injured or burned out
In that case, reducing volume, increasing recovery, or switching to a simpler split is often the fix.
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No.
Most people would make better progress by sticking with one split for 6–12 weeks and focusing on progressive overload instead of constantly chasing the “perfect” program. Consistency beats novelty every time.
That being said, for novelty sake, you may want to switch it up every once and a while.
