Collection

Workout Splits: Push/Pull/Legs, Upper/Lower and Body Part

A split divides your muscles across training days. The more days per week, the fewer muscles per session and the more exercises each gets. Pick the split that fits your schedule: 3 days — push/pull/legs or the classic mass split, 4 — upper/lower, 5 — body part.

Programs

Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym 3-Day Mass Building Split

The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.

Intermediate · 3 times a week · Gym 4-Day Bodybuilding Split

Four days: chest and triceps, back and biceps, legs, shoulders and abs. More exercises per muscle than a 3-day split.

Intermediate · 4 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym

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