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Workout splits: how to lay out your week

A split is how you divide your muscles across the days. Don't start with a name — start with how many evenings you really have for the gym, and the choice gets short.

2 day workout splitFull body twice, or upper and lower once each.3 day workout splitFull body, 5×5, bro split, PPL or glutes.4 day workout splitUpper/lower twice or PHUL: strength and size.5 day workout splitA bro split by body part or upper/lower + PPL.6 day workout splitPush/pull/legs, two rounds.PHUL: power hypertrophy upper lowerPower and hypertrophy upper/lower, 4 days.Full body vs split: which to chooseFull body, upper/lower, PPL and a bro split in numbers.

Two muscle groups in one workout

Chest and triceps workoutPresses, flyes and triceps in one day.Back and biceps workoutPull-ups, rows and biceps in one day.Shoulders and arms workoutDelts, biceps and triceps in one day.

How I compare splits

Every option shows the week day by day and the sets per muscle per week, counted from the program's own schemes. That's more honest than names: "upper/lower" and "push/pull/legs" can give the same chest 8 sets or 16, depending on how the days are built.

What matters most for muscle growth is volume — hard sets per muscle per week — and whether the load keeps rising week to week. Frequency on its own decides very little: at equal volume, twice and three times a week grow muscle about the same, as covered in the frequency guide. So the best split is the one you won't skip.

Ready-made programs in the bot

beginnersFull Body — 2 Days2 days in the program · 2 workouts a week beginnersFull Body — 3 Days3 days in the program · 3 workouts a week beginners chasing strengthStrength 5×5 — A/B2 days in the program · 3 workouts a week intermediateUpper / Lower2 days in the program · 2–4 workouts a week intermediate–advancedPush / Pull / Legs3 days in the program · 3–6 workouts a week intermediate3-Day Split3 days in the program · 3 workouts a week lower-body priorityGlutes & Legs — 3 Days3 days in the program · 3 workouts a week

Take a program into your diary and start with day one — in the bot it's under Programs → Ready-made programs. Templates aren't in the ready-made list: build one in your programs or ask the coach — AI coach will put it together for your days.

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