Push-pull-legs or upper-lower: which split for whom
A comparison of the best-known training splits by days, recovery and results — with ready schedules for 3, 4 and 5 days a week.
A training split is only a schedule — a way of arranging the week so each muscle gets enough sets and enough recovery. There is no magic split; there is the split that matches the number of days you actually have.
Three days a week → full body
Every session hits everything. Each muscle is trained 3 times a week with 4–6 sets — ideal for beginners and anyone short on time.
Mon / Wed / Fri: squat or leg press, a press (bench or shoulders), a pull (row or pulldown), hamstrings, trunk.
Four days → upper / lower
Two upper and two lower sessions. Each muscle twice a week with 8–12 sets — the best balance of results and recovery for intermediates.
Mon upper, Tue lower, Thu upper, Fri lower.
Five to six days → push / pull / legs
Pushing (chest, shoulders, triceps), pulling (back, biceps), legs. You run through the cycle twice a week.
Mon push, Tue pull, Wed legs, Thu rest, Fri push, Sat pull, Sun legs — or six straight days with no midweek rest.
What not to do
- The "bro split" (one muscle once a week) is the weakest option for most people — each group gets only one stimulus in seven days.
- Five days when you can manage three. A complete three-day plan beats half of a five-day plan.
How to choose
- How many days can you guarantee? Not how many you would like.
- How long have you trained? Under a year — full body or upper/lower.
- How long is your session? With 45 minutes, more days with fewer exercises works better.
The short version
- 3 days → full body; 4 days → upper/lower; 5–6 → push/pull/legs.
- Each muscle group twice a week is the gold standard.
- The split matters far less than progression and consistency.
General information, not medical advice. If you have a health condition or pain, talk to a doctor before changing how you train.
