"It depends" – this is a phrase you will often hear in connection with training, nutrition, and fitness in general. And it is actually the right answer, because the best training split depends entirely on you and your situation.
Ask yourself these questions first
Before choosing a split, it is important to clarify the following: How long have you been training? What are you training for? How often can you train? What equipment and time do you have available?
The answers to these questions determine which split makes the most sense for you.
Full body – for beginners
If you are a beginner, I would choose a full body program. It allows you to train all muscle groups several times a week, learn the basic exercises correctly, and build a solid foundation. Technique must be mastered before increasing volume.
Here is a beginner program that suits many:
- Deadlift (conventional or sumo) – use straps
- DB chest press
- DB shoulder press
- High cable row – use straps
- Lat pulldown – use straps
- Lunges
All exercises are performed in 3 sets of 10-12 reps. Exercises marked in bold are recommended to use straps for – it provides better grip and connection to the right muscles. If you are pressed for time, reduce all sets to 2 or remove DB shoulder press and/or lat pulldown. If you are a large man or woman, lunges can be replaced with leg press.
2 split – for intermediate
If you are further along in your training journey, a 2 split makes sense. Here you divide the body into two – typically upper body and lower body – and train each part twice a week.
3, 4, or 5 split – for experienced
If you spend 5-6 days at the gym and have been training for several years, a 3, 4, or 5 split is relevant. Here you can focus even more on specific muscle groups and significantly increase volume.
Straps as a tool in your program
No matter which split you choose, StrapIt Lifting Straps can help you get more out of your pulling exercises. They improve grip and connection to the muscles you want to target – especially in exercises like deadlifts, lat pulldowns, and rows.
Read our guide: How lifting straps improve your training →
Buy StrapIt Lifting Straps – 249 DKK →
On Instagram, you can find videos explaining exercises and programs like full body, 2 split, and 3 split 💪 Find us at @makeiteu
