What’s the Best Workout Split? (Hint: It’s Not What You Think)
Ever scroll through fitness Instagram and start second-guessing everything you’re doing in the gym? One person swears by full-body workouts, another won’t stop preaching the “bro split,” and someone else is all about push and pull days. It’s enough to make you wonder — what’s actually the best way to train?
Let’s break down the big three training splits and then get to the real answer.
1. Full-Body Split
Pretty much what it sounds like — you train your whole body in one session. Squats, presses, rows, maybe a few curls or tricep extensions. You’ll usually do this 2–4 times per week with rest days in between.
Pros:
✅ Great for beginners
✅ Time-efficient (you hit everything multiple times a week)
✅ Builds a solid foundation of strength and muscle
Cons:
❌ Can feel exhausting if you overdo it
❌ Hard to focus on one muscle group for longer
Example:
Squat
Bench Press
Bent-Over Row
Overhead Press
Bicep Curls
Tricep Pushdowns
2. The Classic Bro Split
This is the old-school approach — each day is focused on one or two muscle groups. You know the drill: Monday = Chest Day, Tuesday = Back Day, Wednesday = Legs, and so on.
Pros:
✅ You can really hammer one muscle group each session
✅ Great for more experienced lifters who want to isolate and sculpt
✅ Easy to follow and plan
Cons:
❌ You only train each muscle once per week
❌ Miss a session? That muscle might not get hit for two weeks
Example:
Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
3. Push, Pull, Legs (PPL)
This one’s the sweet spot for a lot of people. You divide your workouts by movement pattern instead of muscle group.
Push: Chest, shoulders, triceps
Pull: Back, biceps
Legs: Quads, hamstrings, glutes, calves
You can do this 3 days a week (with rest days in between) or a 6-day version if you’re more advanced.
Pros:
✅ Trains each muscle twice per week
✅ Balanced and effective for building muscle and strength
✅ Workouts feel focused but not overwhelming
Cons:
❌ Takes more commitment than a full-body plan
❌ You’ll need to manage recovery carefully if you go 6 days a week
Example Cycle:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Rest
Friday: Push
Saturday: Pull
Sunday: Legs
So… What’s Actually the Best Workout Split?
Here’s the truth: the best workout split is the one you can stick to.
If you love full-body training and it fits your schedule — awesome. If you prefer hitting one muscle at a time and it keeps you motivated — perfect. The “best” program isn’t about what’s on paper, it’s about what keeps you consistent week after week.
Progress comes from showing up, working hard, and sticking with it long enough for your body to adapt. Everything else is just preference.
🧠 Find What Works for You
Try out a few different splits and see what clicks. Do full-body for a few months, then test out Push/Pull/Legs. See what feels good and what keeps you excited to train.
The best workout plan is the one that helps you build a routine you can maintain for life.