Training

Choosing the Best Gym Split for Your Week

August 3, 2026 · 5 min read

There is no best split in the abstract. There is only the best split for the number of days you will genuinely show up.

Two to three days: full body. Hit every major pattern each session — squat, hinge, push, pull, carry. Frequency beats specialisation at this level.

Four days: upper/lower. Two upper sessions and two lower sessions gives each muscle group twice-weekly frequency with enough volume per session to drive growth.

Five to six days: push/pull/legs. The classic. Enough volume per muscle group to specialise, but it only works if you can genuinely commit to the schedule.

The rule underneath all of them: train each muscle group roughly twice a week, keep hard sets between ten and twenty per muscle per week, and progress the load over time. The split is just the container.

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