The Four Most Common Training Splits (and How to Pick the Right One for You)

Hey Angels and Alphas,

There are tons of ways to train your body, but these four training splits are some of the most popular and effective. Each split has its own pros and cons, so it’s important that you know what you’re looking for before choosing one.

This post will help you determine which type of split works best for you and your goals by comparing each type of split to explain how they work and which muscles they target. After reading this post, you’ll be ready to make an educated decision about which training split is right for your body and results!

Why Certain Training Splits are Popular

Many trainers and coaches use a certain training split based on their client’s experience level, body type, or goals. The most popular splits are 4-day, 3-day, 2-day and 1 day splits. A four-day split is the most common because it allows people to train all of their major muscle groups in one week.

Three-day splits are more popular with advanced trainers because they allow for more intense workouts but can be difficult due to time constraints. Two day splits are more suited towards those who want to focus on fewer muscle groups per day or those with limited time in a day. Lastly, one day splits are best for beginners who want high intensity workouts that take up as little time as possible.


A push/pull/legs training split is a great way to balance out your muscle groups and get the most out of your workouts. This type of split is also perfect if you are new to the weight room, or just need some guidance on what exercises to do during a workout.

Push/pull days focus on getting stronger by doing compound exercises like bench press, shoulder press, and deadlifts.

Legs days help with gaining leg strength, which will help with running and other lower-body intensive exercises. The benefits of this type of training are that it helps build up specific muscles while helping prevent overuse injuries as well as ensuring you are getting the right amount of rest in between workouts.

Push days are exercises that work your chest, shoulders and triceps. These are exercises like bench press, dips, chins and overhead press. Pull days are exercises that work your lats, biceps, back and traps. These are exercises like chin-ups, pull-ups and rows. Legs days are all about your lower body – these would be squats, lunges, deadlifts and leg presses.

Upper Body/Lower Body

One of the most common training splits is the upper body and lower body split. This training split works well because your lower body is working while your upper body rests. Another benefit of this type of split is that it allows you to train multiple muscle groups in one workout, which gives you the chance to work on weak areas or target specific muscles. Upper-body and lower-body workouts can be done on the same day or different days.

When combined on the same day, it’s called a push/pull routine. Here are some considerations:

  • Do you want more focus on strength training or cardio?
  • Do you prefer to do upper body and lower body exercises in one session, or two separate sessions?
  • What are your goals?
  • What equipment do you have access to at home?
  • Do you want two or three non-strength-training days each week?

Full Body/Circuit Training

Circuit training is a type of workout that involves doing a series of exercises in succession with little or no rest in between. The intensity is usually high and each exercise should be performed as quickly as possible. Circuit training can be done with just your body weight, but it’s more effective when you use some kind of resistance, like free weights or machines at the gym.

There are many different types of circuit workouts including: upper body/lower body, full-body, and upper/lower split. A full-body circuit will work all muscles in your body while an upper/lower split will work either your backside or chest and arms one day, and then the other muscle group on another day.

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