Full body, 2-split, upper/lower or push-pull-legs? The best training split depends on your level, your goals, and how many days a week you can realistically train.
The most important thing is not to choose the most advanced program. The most important thing is to choose a structure you can stick to over a longer period, and which allows you to train all relevant muscle groups regularly.
What is a training split?
A training split describes how you distribute the body's muscle groups and exercises among the week's training sessions. In a full body program, for example, you train the entire body during each session. In a 2-split, you typically divide the body into upper and lower body.
A good training split should balance training, recovery, and your daily life. More training days are therefore not automatically better.
Ask yourself this first
Before choosing your training split, you should consider:
- How many days a week can you realistically train?
- How long have you been strength training?
- Do you want to build muscle mass, get stronger, or improve your general fitness?
- How much time do you have for each training session?
- Do you need extra recovery between training days?
- Do you train in a gym or with limited equipment at home?
Choose based on the everyday life you actually have. A simple program that you consistently follow usually yields more than an advanced program that you often have to skip.
Which training split suits your number of training days?
| Training days | Recommended split | Typically suits |
|---|---|---|
| 2 days | Full body | Beginners and a busy daily life |
| 3 days | Full body | Beginners and intermediate |
| 4 days | Upper/lower | Intermediate and advanced |
| 5–6 days | Push-pull-legs or specialized split | Experienced with good recovery |
Full body – a good choice for beginners
A full body program is a strong starting point if you are new to strength training or train two to three times a week. Here, you train the entire body during each training session.
It allows you to practice the fundamental movements several times a week without having to spend many days at the gym. The focus should be on good technique, controlled movements, and gradual progression.
Example of a full body program
- Squat, lunges or leg press
- Deadlift or Romanian deadlift
- Chest press or bench press
- Cable row or dumbbell row
- Lat pulldown or assisted pull-ups
- Shoulder press
For example, start with two to three working sets per exercise. Choose a weight where you can perform the repetitions with controlled technique. You don't need to train to total exhaustion in every set.
If time is limited, you can choose one leg exercise, one hip exercise, one pressing exercise, and two pulling exercises. This still provides versatile full-body training.
2-split – upper body and lower body
A 2-split is ideal if you can train four times a week. The body is typically divided into upper body and lower body:
- Monday: Upper body
- Tuesday: Lower body
- Wednesday: Rest
- Thursday: Upper body
- Friday: Lower body
This division allows for more exercises per muscle group than a full body program, while each muscle group can be trained twice a week.
A 2-split is well-suited for intermediate and advanced individuals but can also be used by beginners who prefer shorter and more focused training sessions.
Push-pull-legs – for multiple weekly training sessions
Push-pull-legs divides training by movement patterns:
- Push: Chest, shoulders, and triceps
- Pull: Back and biceps
- Legs: Legs and glutes
This split works best if you train three or six times a week. With six training days, each training session is repeated twice, which requires you to have the time and ability to recover properly.
If you only train four days a week, an upper/lower split will often be easier to plan and follow consistently.
3-, 4- and 5-split – are more divisions better?
More specialized training splits can be relevant for experienced practitioners who want to prioritize specific muscle groups. This could be a separate day for back, chest, or legs, for example.
The disadvantage is that a single muscle group is sometimes only trained once a week. If you miss a training session, it can therefore be a long time before that muscle group is trained again.
An advanced split should be chosen because it suits your goals and recovery – not just because you have been training for several years.
How to know if your training split is working
Your training split is likely working well if:
- You can consistently follow the program week after week
- You are gradually getting stronger or performing more repetitions
- You have energy for most of your training sessions
- Soreness and fatigue do not constantly interfere with the next workout
- You can train all prioritized muscle groups regularly
If you often skip training days, feel constantly exhausted, or are not making progress, the program may be too extensive. Start by reducing the number of exercises, sets, or training days.
When do lifting straps make sense in your program?
Lifting straps can be used in heavy pulling exercises when your grip tires before your back or hamstrings. This applies to deadlifts, Romanian deadlifts, rows, pull-ups, and lat pulldowns, among others.
They don't need to be used in all sets. For example, you can perform warm-up sets without straps and use them in the heaviest working sets where grip would otherwise limit your training.
Read more in our guide to the benefits of lifting straps.
Frequently asked questions about training splits
Which training split is best for beginners?
A full body program two to three times a week is a good starting point for most beginners. It allows for regular practice of fundamental movements.
Is a 2-split better than full body?
Not necessarily. A 2-split allows for more exercises per training session but typically requires four weekly training days. Full body is often easier to follow if you train two or three times a week.
Should I change my training split often?
No. Keep the program as long as you are making progress, can recover, and are still motivated. You don't need to change a training split that is working.
Can I build muscle with three training days a week?
Yes. A well-designed full body program three times a week can provide effective full-body training. Consistency, progression, and recovery are more important than a high number of training days.
