Workout Splits Explained: Pros, Cons, and How to Choose Your Best Fit
A practical guide to workout splits: full body, upper/lower, push pull legs, PPL + upper/lower, Arnold split, and auto-pick. Learn the pros, cons, and who each split is best for.
The best workout split is the one you can repeat for months, not the one that sounds most intense. Your split should match your schedule, recovery, and goals. This guide compares the pros and cons of the three most common splits plus two advanced options: full body, upper/lower, push pull legs (PPL), PPL + upper/lower, and the Arnold split.
If you want an easy way to switch between splits and keep your logs clean, Push/Pull includes templates for all of these, plus a “Let the app decide” option when you are not sure.
How to choose a split (the quick test)
- 2-3 days/week: full body.
- 4 days/week: upper/lower.
- 5-6 days/week: push pull legs.
- 4-6 days/week: PPL + upper/lower.
- 3 or 6 days/week: Arnold split.
- Not sure: let the app decide.
You can make any split work if you keep volume realistic and recover well. Frequency and recovery are the deciding factors.
Split 1: Full body (2-3 days/week)
Full body means you train all major muscle groups in each session. It is simple, efficient, and ideal if you train two or three days per week.
- Great for beginners and busy schedules.
- Frequent practice on key lifts.
- Less planning overhead and fewer missed muscles.
- Sessions can feel longer if you add too many accessories.
- Advanced lifters may want more per-muscle volume.
Best for: beginners, busy professionals, or anyone prioritizing consistency over volume.
Split 2: Upper/Lower (4 days/week)
Upper/lower alternates upper body and lower body days. It balances recovery and volume and is a strong default for intermediate lifters training four days per week.
- Easy to recover between sessions.
- Higher volume per muscle without marathon sessions.
- Flexible scheduling (Mon/Tue/Thu/Fri or any 2+2 split).
- Missing a day can throw off the weekly balance.
- Leg days can feel heavy if recovery habits are poor.
Best for: intermediate lifters, strength + hypertrophy mix, anyone who can train four days consistently.
Split 3: Push Pull Legs (5-6 days/week)
PPL separates pushing muscles, pulling muscles, and legs. It is popular because it supports higher volume and clearer focus, but it requires more weekly sessions.
- High volume per muscle group.
- Clear focus each day and simple workout flow.
- Great for hypertrophy and accessory work.
- Needs 5-6 training days to be effective.
- Recovery can be challenging if sleep or nutrition is inconsistent.
Best for: advanced lifters or anyone who loves training most days of the week.
Split 4: PPL + Upper/Lower (4-6 days/week)
This hybrid blends the structure of PPL with the recovery balance of upper/lower. It is useful if you want more weekly volume but your schedule varies between four and six days.
- More volume than a strict 4-day upper/lower plan.
- Flexible when your schedule changes week to week.
- Balanced push and pull exposure with clear lower-body focus.
- Requires more planning to keep weekly volume balanced.
- Can feel complicated if you prefer a simple routine.
Best for: lifters who want a hybrid approach or who train 4-6 days and want flexibility without losing structure.
Split 5: Arnold split (3 or 6 days/week)
The Arnold split is a classic: chest/back, shoulders/arms, and legs. It can be run three days per week or repeated as a six-day cycle.
- High upper-body volume and clear focus each session.
- Great for aesthetics and muscle balance work.
- Simple to repeat as a 3-day or 6-day routine.
- Legs get less weekly frequency unless you run the 6-day version.
- Upper-body fatigue can build up without good recovery.
Best for: lifters who enjoy focused upper-body sessions and want a classic bodybuilding split.
Split 6: Let the app decide
If you are new, unsure, or your schedule changes a lot, letting the app choose a split can save time. You get a plan that fits your availability without overthinking it.
- Low decision fatigue when you just want to train.
- Good default if you are not sure which split fits you.
- Less control if you have a strict preference.
- Best results still depend on consistent logging and recovery.
How to decide between splits
- Pick the split you can repeat for the next 12 weeks.
- Match volume to recovery, not ambition.
- If your schedule is inconsistent, use a flexible split or let the app decide.
- When in doubt, start simpler and build up.
The split is just a container. Consistency, progressive overload, and recovery create the results.
FAQ
Which split is best for beginners?
Full body is usually the best starting point because it is simple and frequent.
Is PPL better than upper/lower?
Only if you can train 5-6 days per week and recover well.
When does PPL + upper/lower make sense?
It is great when your schedule fluctuates between 4 and 6 days but you want higher volume.
Who should use the Arnold split?
Lifters who want focused upper-body sessions and can recover from higher volume.
Should I let the app decide?
Yes, if you are new or just want a simple, low-friction plan.
Can I mix splits?
Yes. Many lifters run full body or upper/lower in busy seasons and switch to PPL later.
Ready to find your best split?
Push/Pull includes templates for full body, upper/lower, push pull legs, PPL + upper/lower, and Arnold split, or you can let the app decide for you.