You’re starting strength training. You Google “best workout programme.” Twenty different articles give twenty different answers: full body, upper/lower, push/pull/legs, bro split, body part splits.
You’re confused. Which is actually best? Or does it even matter?
Or maybe you’ve been training full body 3× weekly for 6 months. You’re wondering if switching to an upper/lower or push/pull/legs split would accelerate progress.
The truth: The “best” split depends entirely on your experience level, available training days, and goals—but most people choose wrong for their situation.
I’m Will Duru, a personal trainer with 10+ years’ experience in London. I’ve programmed every split imaginable for hundreds of clients and watched what actually works in practice, not theory.
My biggest observation: Beginners almost always do too much (trying 6× weekly push/pull/legs when they should do 3× full body). Intermediates often do too little (sticking with 3× full body when they need more frequency/volume). Matching split to experience level is critical.
The 3 Main Workout Splits Explained
Full Body Split
Structure: Train all major muscle groups every session.
Typical schedule:
- 3× weekly: Monday/Wednesday/Friday
- 2× weekly: Monday/Thursday (maintenance only)
Example session:
- Squats (quads, glutes)
- Bench press (chest, shoulders, triceps)
- Barbell rows (back, biceps)
- Overhead press (shoulders, triceps)
- RDLs (hamstrings, glutes)
- Pull-ups or lat pulldowns (back, biceps)
Frequency per muscle: 3× weekly (if training 3× weekly)
Who it’s for: Beginners (0-12 months), people training 2-3× weekly only
Upper/Lower Split
Structure: Alternate upper body and lower body days.
Typical schedule:
- 4× weekly: Monday (upper), Tuesday (lower), Thursday (upper), Friday (lower)
- 3× weekly: Monday (upper), Wednesday (lower), Friday (upper) [next week starts with lower]
Example upper session:
- Bench press
- Barbell rows
- Overhead press
- Lat pulldowns
- Bicep curls
- Tricep extensions
Example lower session:
- Squats
- RDLs
- Hip thrusts
- Leg curls
- Calf raises
Frequency per muscle: 2× weekly (if training 4× weekly)
Who it’s for: Intermediates (6-18 months), people training 4× weekly
Push/Pull/Legs (PPL) Split
Structure: Separate by movement pattern—pushing muscles, pulling muscles, legs.
Typical schedule:
- 6× weekly: Monday (push), Tuesday (pull), Wednesday (legs), Thursday (push), Friday (pull), Saturday (legs)
- 3× weekly: Monday (push), Wednesday (pull), Friday (legs) [only 1× frequency—not optimal]
Example push session:
- Bench press (chest)
- Overhead press (shoulders)
- Incline dumbbell press (chest)
- Lateral raises (shoulders)
- Tricep extensions
Example pull session:
- Deadlifts (back, hamstrings)
- Barbell rows (back)
- Pull-ups (back)
- Face pulls (rear delts)
- Bicep curls
Example legs session:
- Squats
- RDLs
- Hip thrusts
- Leg curls
- Calf raises
Frequency per muscle: 2× weekly (if training 6× weekly), 1× weekly (if training 3× weekly)
Who it’s for: Advanced lifters (18+ months), people training 5-6× weekly
Will's Split Recommendations by Experience
Beginners (0-12 Months): Full Body 3× Weekly
Why full body:
- Technique learning priority (practice movements frequently)
- Muscle groups recover quickly (don’t need 48+ hours between sessions yet)
- Neurological adaptations primary (not yet maximizing muscle growth)
- Lower total volume required (12-16 sets per muscle weekly sufficient)
- Simpler programming (less overwhelming)
Will’s beginner prescription: “Every new client starts full body 3× weekly—Monday/Wednesday/Friday. Each session hits all major muscle groups with 2-3 exercises per muscle. Total session time: 45-60 minutes. They stay on this 6-12 months minimum before considering splits.”
Typical beginner full body session:
- Squats: 3 sets × 8-10 reps
- Bench press: 3 sets × 8-10 reps
- Barbell rows: 3 sets × 8-10 reps
- RDLs: 3 sets × 10-12 reps
- Overhead press: 2 sets × 8-10 reps
- Lat pulldowns: 2 sets × 10-12 reps
Volume per muscle weekly: 12-15 sets (3 sessions × 4-5 sets per muscle)
Will’s beginner reality: “Client Emma, complete beginner. Tries 6× weekly PPL split because saw it on Instagram. Overtrained within 3 weeks—constantly sore, performance declining. Switch to 3× full body. Within 4 weeks: squats 20kg → 40kg, bench 20kg → 30kg. Full body was perfect for her level.”
Intermediates (6-18 Months): Upper/Lower 4× Weekly
Why upper/lower:
- Sufficient training experience for higher frequency
- Need more volume than full body provides (16-20 sets per muscle weekly)
- Can handle training 4× weekly with proper recovery
- Allows focus on upper or lower body each session
- Still relatively simple programming
Will’s intermediate prescription: “After 6-12 months of full body, most clients plateau. That’s when I introduce upper/lower 4× weekly. Gives them 2× frequency per muscle with higher volume per session than full body allowed.”
Typical intermediate upper/lower schedule:
- Monday: Upper A (chest/back focus)
- Tuesday: Lower A (quad focus)
- Thursday: Upper B (shoulders/arms focus)
- Friday: Lower B (posterior chain focus)
Example Upper A:
- Bench press: 4 sets × 6-8 reps
- Barbell rows: 4 sets × 6-8 reps
- Incline dumbbell press: 3 sets × 8-10 reps
- Lat pulldowns: 3 sets × 10-12 reps
- Face pulls: 2 sets × 12-15 reps
Example Lower A:
- Squats: 4 sets × 6-8 reps
- RDLs: 3 sets × 8-10 reps
- Leg press: 3 sets × 10-12 reps
- Leg curls: 3 sets × 10-12 reps
- Calf raises: 3 sets × 12-15 reps
Volume per muscle weekly: 16-20 sets (2 sessions × 8-10 sets per muscle)
Will’s intermediate client: “Katie training 8 months full body 3× weekly. Strength plateaued. Switch to upper/lower 4× weekly—immediately breaks through plateau. Squats 55kg → 65kg within 6 weeks. The extra volume per muscle group made difference.”
Advanced (18+ Months): PPL 6× Weekly OR Upper/Lower 5× Weekly
Why PPL for advanced:
- Maximal volume capacity (20-25 sets per muscle weekly)
- Specific muscle group focus each session
- Training 6× weekly manageable with proper recovery
- Allows specialization (extra chest work on push days, etc.)
Why upper/lower 5× weekly alternative:
- Same frequency benefits without 6-day commitment
- Better for those who can’t train 6× weekly
- Still allows high volume (18-22 sets per muscle)
Will’s advanced prescription: “Advanced clients (18+ months proper training) can handle PPL 6× weekly OR upper/lower 5× weekly. Choice depends on schedule—PPL if they can commit 6 days, upper/lower if they need more flexibility.”
Typical advanced PPL schedule:
- Monday: Push A (chest focus)
- Tuesday: Pull A (back focus)
- Wednesday: Legs A (quad focus)
- Thursday: Push B (shoulder focus)
- Friday: Pull B (upper back focus)
- Saturday: Legs B (posterior chain focus)
- Sunday: Rest
Volume per muscle weekly: 20-25 sets (2 sessions × 10-12 sets per muscle)
Will’s advanced client: “Rachel training 2+ years. Been doing upper/lower 4× weekly for 12 months. Progress slowing. Switch to PPL 6× weekly—allows 4-5 chest exercises across two push days instead of 3 exercises on one upper day. Bench press 50kg → 57.5kg within 8 weeks from the extra volume.”
The Critical Factors That Determine Best Split
Factor 1: Training Days Available Per Week
2× weekly: Full body only option
- Monday/Thursday full body
- Minimum for maintaining muscle
- Not optimal for building muscle
3× weekly: Full body optimal
- Monday/Wednesday/Friday
- Perfect for beginners
- Sufficient for intermediates if sessions are long/intense
4× weekly: Upper/lower optimal
- Monday/Tuesday/Thursday/Friday (or similar)
- Ideal for intermediates
- Allows 2× frequency with manageable session length
5× weekly: Upper/lower or modified PPL
- Monday-Friday training
- Upper/lower works well (ULULR pattern)
- Modified PPL (PPLUL pattern)
6× weekly: PPL optimal
- Monday-Saturday training, Sunday rest
- Each muscle 2× weekly frequency
- High volume per muscle
Will’s scheduling reality: “Client says she wants PPL 6× weekly. I ask: ‘Can you genuinely commit 6 days every week for next 6 months?’ She thinks, then admits probably not. I programme upper/lower 4× weekly instead, she actually completes it consistently. Consistency beats optimal-on-paper every time.”
Factor 2: Session Length Tolerance
Short sessions (30-45 min): PPL 6× weekly
- Fewer muscle groups per session
- Can complete quality work in 45 minutes
- Good for busy schedules
Medium sessions (45-75 min): Upper/lower 4× weekly
- Half body per session
- Enough time for adequate volume
- Sweet spot for most people
Long sessions (75-90+ min): Full body 3× weekly
- All muscle groups every session
- Requires 75+ minutes for sufficient volume
- Difficult to maintain intensity that long
Will’s session length observation: “Client hates spending more than 45 minutes in gym. Full body 3× weekly requires 70+ minutes—she’s rushing, cutting sets short. Switch to PPL 6× weekly with 40-minute sessions—perfect. She completes all work with quality.”
Factor 3: Recovery Capacity
Lower recovery capacity (beginners, poor sleep, high stress): Full body 3× weekly
- Muscles recover quickly early on
- Fewer total training days
- More rest days weekly
Moderate recovery capacity (intermediates, decent sleep/nutrition): Upper/lower 4× weekly
- Alternating muscle groups allows recovery
- 3 rest days weekly
- Manageable for most people
High recovery capacity (advanced, excellent sleep/nutrition, low stress): PPL 6× weekly
- Only 1 rest day weekly
- Requires excellent recovery habits
- Not sustainable long-term for most
Will’s recovery reality: “Client wants PPL 6× weekly. I check sleep—averaging 6 hours nightly. I explain: ‘6× weekly training with 6 hours sleep is recipe for overtraining. Fix sleep to 7.5-8 hours OR reduce to 4× weekly upper/lower.’ She increases sleep. PPL works brilliantly.”
Factor 4: Training Goal
Strength focus: Full body 3× weekly OR upper/lower 4× weekly
- Heavy compounds multiple times weekly
- Adequate recovery between sessions
- Frequency aids strength development
Muscle growth (hypertrophy) focus: Upper/lower 4× weekly OR PPL 6× weekly
- Higher volume per muscle weekly
- Allows specialisation
- Optimal for maximising muscle growth
General fitness: Full body 2-3× weekly
- Balanced development
- Time-efficient
- Sustainable long-term
Will’s goal-based programming: “Client wants pure strength—squats, deadlifts, bench press focus. Full body 3× weekly perfect: squats Monday/Friday, deadlifts Wednesday, bench Monday/Wednesday/Friday. Practising movements 2-3× weekly accelerates strength gains.”
Common Split Mistakes
Mistake 1: Beginners Doing PPL 6× Weekly
The problem: Complete beginner starts with 6× weekly PPL because “that’s what serious lifters do.”
Why it fails:
- Overwhelming for technique learning
- Insufficient recovery capacity
- Each muscle only trained 2× weekly but with high fatigue
- Burnout within 4-8 weeks
Will’s typical case: “Beginner client comes in training PPL 6× weekly for 3 weeks. Already constantly exhausted, motivation plummeting. I switch to full body 3× weekly. She’s shocked: ‘Only 3 days?’ Within 2 weeks she’s recovered, strength increasing rapidly. 3 months later she’s made more progress than entire 3 weeks of PPL.”
The fix: Beginners need full body 3× weekly for minimum 6 months.
Mistake 2: Intermediates Stuck on Full Body 3× Weekly
The problem: Training 12+ months, still doing full body 3× weekly, progress stalled.
Why it limits progress:
- Insufficient volume per muscle weekly
- Session length becoming excessive (90+ minutes)
- Need higher frequency than 3× weekly provides
Will’s stalled intermediate: “Client Katie training full body 3× weekly for 14 months. Progress plateau for 8 weeks. Sessions taking 90+ minutes trying to fit enough volume. Switch to upper/lower 4× weekly—sessions drop to 60 minutes, volume per muscle increases 30%. Plateau breaks immediately.”
The fix: After 6-12 months, most need progression to upper/lower 4× weekly.
Mistake 3: Doing PPL 3× Weekly
The problem: Training PPL only 3× per week (Monday push, Wednesday pull, Friday legs).
Why it’s suboptimal:
- Each muscle trained only 1× weekly
- Research shows 2× weekly superior for muscle growth
- Missing entire upper body session compared to full body 3× weekly
Will’s comparison: “Client doing PPL 3× weekly. Chest trained only Monday. Compare to full body 3× weekly where chest trained Monday/Wednesday/Friday. The full body client making far better progress despite seeming ‘less advanced.'”
The fix: If only training 3× weekly, full body is superior to PPL.
Mistake 4: Constantly Switching Splits
The problem: Full body 4 weeks, upper/lower 3 weeks, PPL 2 weeks, back to full body.
Why it hinders progress:
- Can’t assess if split is working (takes 8-12 weeks minimum)
- Constantly re-adapting to new stimulus
- Difficulty tracking progressive overload
Will’s split-hopper: “Client switches splits every 3-4 weeks because ‘needs change for muscle confusion.’ I explain: muscles don’t get confused—they get stronger when progressively overloaded consistently. Pick one split, commit 12 weeks minimum, track progressive overload. That’s how you grow.”
The fix: Commit to one split for minimum 12 weeks before assessing and potentially changing.
The Bottom Line
Best workout split depends on experience level and available training days:
Beginners (0-12 months):
✅ Full body 3× weekly (Monday/Wednesday/Friday)
✅ 12-15 sets per muscle weekly
✅ 45-60 minute sessions
✅ Focus: technique mastery, neurological adaptations
Intermediates (6-18 months):
✅ Upper/lower 4× weekly (ULUL pattern)
✅ 16-20 sets per muscle weekly
✅ 50-70 minute sessions
✅ Focus: progressive overload, muscle growth
Advanced (18+ months):
✅ PPL 6× weekly (if can commit 6 days)
✅ OR upper/lower 5× weekly (if need flexibility)
✅ 20-25 sets per muscle weekly
✅ 45-60 minute sessions (PPL) or 60-75 minutes (upper/lower)
✅ Focus: maximising volume, specialisation
Will’s decade of experience summarised:
✅ “Beginners almost always do too much (trying 6× PPL). Intermediates often do too little (sticking with 3× full body). Matching split to experience is critical”
✅ “Every new client starts full body 3× weekly for 6-12 months minimum. Perfect for technique learning, neurological adaptations, manageable for beginners”
✅ “After 6-12 months full body, most plateau. That’s when I introduce upper/lower 4× weekly. Extra volume per muscle breaks plateau”
✅ “Advanced clients (18+ months) can handle PPL 6× weekly OR upper/lower 5× weekly. Choice depends on schedule—PPL if can commit 6 days” ✅ “Client says wants PPL 6× weekly. I ask: ‘Can you genuinely commit 6 days every week for 6 months?’ Usually admits probably not. Consistency beats optimal-on-paper”
✅ “Client doing PPL 3× weekly—each muscle only 1× weekly. Compare to full body 3× where chest trained Monday/Wednesday/Friday. Full body client progressing far better”
✅ “Pick one split, commit 12 weeks minimum before changing. Constantly switching prevents assessing if split actually works”
Common mistakes:
❌ Beginners doing PPL 6× weekly (overwhelming, insufficient recovery, burnout within 4-8 weeks)
❌ Intermediates stuck on full body 3× weekly (insufficient volume, progress stalled)
❌ Doing PPL only 3× weekly (each muscle 1× weekly—inferior to full body 3× weekly for same time commitment)
❌ Constantly switching splits every 3-4 weeks (can’t assess effectiveness, difficulty tracking progressive overload)
Key factors determining best split:
✅ Training days available (2× = full body, 3× = full body, 4× = upper/lower, 6× = PPL)
✅ Session length tolerance (short 30-45min = PPL, medium 45-75min = upper/lower, long 75-90min = full body)
✅ Recovery capacity (lower = full body 3×, moderate = upper/lower 4×, high = PPL 6×)
✅ Training goal (strength = full body or upper/lower, hypertrophy = upper/lower or PPL)
Try 12REPS free for 7 days. Get AI-powered programming that automatically selects optimal split based on your experience level and available training days, no guessing required.
Start with full body 3× weekly if beginner. Progress to upper/lower 4× weekly after 6-12 months. Consider PPL 6× weekly after 18+ months if can commit 6 days. Commit to one split for 12 weeks minimum. Track progressive overload consistently. Match split to your experience level, not what looks impressive.
References
- Schoenfeld, B.J., Ogborn, D., Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 46(11), 1689-1697. https://doi.org/10.1007/s40279-016-0543-8
- Grgic, J., Schoenfeld, B.J., Davies, T.B., et al. (2018). Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis. Sports Medicine, 48(5), 1207-1220. https://doi.org/10.1007/s40279-018-0872-x
- Schoenfeld, B.J., Ogborn, D., Krieger, J.W. (2017). Dose-Response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass. Journal of Sports Sciences, 35(11), 1073-1082. https://doi.org/10.1080/02640414.2016.1210197
- American College of Sports Medicine (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3), 687-708. https://doi.org/10.1249/MSS.0b013e3181915670
