Choosing a Weekly Training Split
The best split is the one you can follow consistently. Aim to train each muscle group about twice a week.
Options
- 3 days: full body each session, ideal for beginners and busy schedules.
- 4 days: upper/lower split, a good balance of volume and recovery.
- 5 days: push/pull/legs plus extra work, for people with more time and experience.
Volume and rest
A common range is about 10-20 hard sets per muscle group per week. Keep at least one or two full rest days, and use the workout generator on this site for an example routine at the gym or at home.
Informational only, not medical advice. Consult a doctor before changing your diet or training.
Open the calculators