Definition
A training split is how you divide muscle groups across training days. Popular splits include full-body (3x/week), upper/lower (4x/week), push/pull/legs (6x/week), and bro splits (one muscle per day). The best split is the one you'll do consistently and that hits each muscle 2x per week for hypertrophy.
Real questions
What's the best split for muscle growth?
Upper/lower (4 days) or push/pull/legs (6 days) both train each muscle 2x per week — the proven sweet spot for hypertrophy.
How many days a week should I lift?
3 days minimum for progress, 4–5 days for most physique goals. More than 6 rarely helps and often hurts recovery.
Stack with
Put it to work
Coach Foster builds your program around training split and the rest of the fundamentals, shaped to your body and your week.