Workout Splits & Programs
Four complete programs, one decision guide and one head-to-head, from two full-body days a week to six days of push/pull/legs. Every set, rep and rest time is written out. Start with the page that matches your week, not the one that looks hardest.
This section is for the stage after your first weeks in a gym. If you have never lifted, start with the Start Lifting section and its 4-week plan, then come back here once training three times a week is a habit. If you are already lifting and want to know how to organize the week, find your row below.
| If you are… | Read first | Then |
|---|---|---|
| Not sure how many days you can train | How to choose a workout split | The program it points you to |
| Limited to two days a week, or on shift work | The 2-day full body workout | The 3-day split, when a third day appears |
| Training three days and past a beginner plan | Three ways to run a 3-day split | Upper/lower, when sessions pass 70 minutes |
| Six months in, with four reliable days | The 4-day upper/lower program | The comparison, if six days start to look possible |
| A year in, six days free, sleeping 7 hours or more | The push/pull/legs routine | The comparison, to check it fits a bad week |
| Stuck between the two intermediate splits | Upper/lower vs push/pull/legs | Whichever program it picks for you |
The question that decides most of it: how many days can you train in your worst normal week? Not your best week, and not the week you expect once work calms down. Three days done for six months beats five days done for three weeks.
The guides, in reading order
- 01The Best Workout Split for Your WeekPick your workout split from the days you can really train: full body for 2–3, upper/lower for 4–5, push/pull/legs for 6, plus fixes for recovery and goals.Intermediate
- 02The 2-Day Full Body Workout for Busy WeeksA 2-day full body workout with every set and rep: two sessions, how to schedule them, 8 weeks of progression, and what to add when a third day opens up.Beginner
- 033-Day Workout Split: Full Body, Upper/Lower/Full or PPLThree ways to split three gym days: full body A/B, upper/lower/full or push/pull/legs, with every session written out, weekly sets and who each suits.Beginner
- 04Upper Lower Split: The 4-Day ProgramA complete 4-day upper lower split: heavy and volume days with every set, rep and rest time, weekly sets per muscle, a 6-week progression and 4 schedules.Intermediate
- 05Push Pull Legs Routine: The Full 6-Day ProgramA complete push pull legs routine, 6-day and 3-day: every exercise, set and rep, weekly volume per muscle, how to progress, and who should not run 6 days.Intermediate
- 06Upper/Lower vs Push/Pull/LegsUpper/lower vs push/pull/legs on frequency, weekly sets, recovery and missed days, with a verdict for 4 days and a desk job, 6 days, or a glute focus.Intermediate
- 07The 12-Week Strength Program (4 Days)A 4-day, 12-week strength block for lifters past the beginner stage: three 4-week waves by %1RM and RPE, every set and accessory, deloads, a retest and the next block.Advanced
The programs at a glance
What each program asks of your week. Session lengths include a warm-up and come from each program's own set counts and rest times.
| Program | Days | Each muscle | Session length | Level |
|---|---|---|---|---|
| 2-day full body, A and B | 2 | 2× a week | 55–70 min | Beginner |
| 3-day full body, A–B–A | 3 | 3× a week | 45–55 min | Beginner |
| 3-day upper / lower / full | 3 | Mostly 2× a week | 45–60 min | Past the first months |
| 4-day upper / lower, heavy and volume days | 4 | 2× a week | 60–75 min | Intermediate |
| 6-day push / pull / legs | 6 | 2× a week | 55–70 min | Intermediate, a year or more in |
| 3-day push / pull / legs | 3 | 1× a week | 75–90 min | Fallback or preference |
Two patterns stand out. More days do not mean longer sessions: the 6-day program runs shorter sessions than the 4-day one. And the 3-day push/pull/legs version is the only program here that trains each muscle once a week, which is why it is a fallback rather than a first choice.
How the guides connect
Most people move through these programs in one direction: full body for the first 6 to 12 months, then upper/lower, then push/pull/legs only if they want six days. Plenty of lifters stay on upper/lower for years, and that is a good outcome, not a stall.
Each program ends where the next one begins. The 2-day plan shows how to add a third day by alternating its two sessions. The 3-day page's upper/lower/full option is a short step to four days. The upper/lower page says when six days of push/pull/legs earns its place, and the comparison page settles it by schedule, recovery and what happens when you miss a day.
When you move from one program to the next, keep your main lifts and your current weights. Week one of the new program starts from last week's numbers. Only the grouping of exercises changes, so there is nothing to relearn and no strength to lose.
Five rules every program here shares
- Each muscle at least twice a week wherever the schedule allows. Research comparing frequencies found twice a week builds more than once, mostly because it spreads the sets into sessions you can do well.
- Roughly 10 to 20 hard sets per muscle per week for intermediates, fewer for beginners, starting at the low end. How many sets per muscle explains the counting.
- Double progression on every lift: add reps until every set reaches the top of the range, then add the smallest weight jump. How progressive overload works covers the method, and a simple training log makes it possible to follow.
- Most sets end 1 to 3 reps short of failure. The reps-in-reserve chart shows how to judge it honestly.
- Run a program for three months before judging it, and take a lighter week every 6 to 10 weeks or when several lifts drop at once.
What this section does not cover
The programs assume you can already do the main lifts with control. The rules behind the numbers, such as rest times, rep ranges and breaking a plateau, live in the Getting Stronger section. Food lives in the Protein and Nutrition section: most people who lift do well on about 1.6 grams of protein per kilogram of bodyweight a day, which is about 130 grams for an 80 kg (176 lb) person.
There are no separate women's programs here, because every plan works the same for women. The 3-day and upper/lower pages show how to shift sets toward glutes and legs, and the beginner gym plan for women covers the first weeks. If you have a heart condition, high blood pressure or a recent injury or surgery, check with your doctor before adding training days.