Workout Split Recommender
Find the best training split for your schedule, experience level, and goal. Get evidence-based recommendations with a full weekly workout schedule template highlighting which muscle groups to train each day.
Find Your Optimal Split
Evidence-based recommendation
Evidence-based training frequency research (Schoenfeld, 2016; Ralston, 2017) consistently shows that training each muscle group at least twice per week produces greater hypertrophic adaptations than once per week training at the same total weekly volume. The split recommendations below are built around this principle of optimal frequency.
Training Split Comparison Chart
| Split | Days | Freq/Muscle | Best For | Experience |
|---|---|---|---|---|
| Full Body | 2–3 | 2–3×/week | Beginners, fat loss, time-limited | Beginner |
| Upper / Lower | 4 | 2×/week | Hypertrophy, balanced development | Intermediate |
| PPL (Push/Pull/Legs) | 5–6 | 1–2×/week | Hypertrophy, intermediate-advanced | Intermediate+ |
| Bro Split (Body Part) | 5 | 1×/week | Advanced high volume | Advanced |
| nSuns / Strength | 5–6 | 2–3×/week main lifts | Powerlifting, strength focus | Intermediate+ |
| PHUL (Power Hypertrophy) | 4 | 2×/week | Strength + hypertrophy combo | Intermediate |
The Science Behind Workout Split Optimisation
The most important variable determining the effectiveness of any workout split is weekly training volume per muscle group — defined as total sets per week. Research by Schoenfeld, Krieger, and Ogborn (2017) established that 10–20 sets per muscle group per week optimises hypertrophy for most intermediate lifters, with diminishing returns above that range. The second key variable is training frequency. A 2018 meta-analysis published in the Journal of Strength and Conditioning Research found that training each muscle group twice per week resulted in significantly greater muscle protein synthesis and hypertrophy compared to once per week, when total weekly sets were equated. This makes Upper/Lower and PPL splits — both of which achieve ≥2×/week frequency — superior to traditional Bro Splits for the majority of natural lifters not yet advanced enough to recover from high-volume single-day sessions.