Definition
The full breakdown. What it is, why it matters, how to use it.
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.
Q & A
Real Questions
Question 01
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.
Question 02
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.
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