Tags: Workout plan
Training Splits – Types, Differences and Recommendations
The training split is one of the most fundamental decisions made when creating an effective gym workout plan. It determines how the training sessions are distributed throughout the week and which muscle groups are trained on which day. Depending on your goal, training level, and time resources, there are different types of splits suitable for bodybuilding beginners, advanced athletes, and professionals. This article explains the most common training splits, highlights their differences, and offers recommendations on which split is suitable for each individual.
1. What is a Training Split?
A training split describes how weekly training is divided, specifically which muscle groups are trained in each session. The goal is to effectively challenge the body, ensure sufficient recovery time, and address the athlete's individual goals .
2. Types of Training Splits
2.1. Full Body Split
In a full-body workout, all major muscle groups are trained in a single session.
Features:
- Trains the entire body in one session
- Low volume per muscle group
- High training frequency (2–4 sessions per week)
Who is it suitable for?
- Beginners: Due to the simple structure and frequent repetition of the exercises, it is ideal for beginners
- Advanced: Can be used in phases where technique or basic strength needs to be improved
Advantages:
- Effective use of training time
- Allows frequent training of the same muscle groups
Disadvantages:
- Limited volume per muscle group
- May cause fatigue during intense exercise
👉 Want to get even more out of your training split? Check out our article on intensity techniques like drop sets in bodybuilding .
2.2. Upper-Lower Split
This split divides the training into units for the upper body and the lower body.
Features:
- Training sessions are separated by body regions
- Usually 4–6 units per week
Who is it suitable for?
- Beginner to advanced: Offers a balanced mix of frequency and volume
- Athletes: Ideal for athletes who want to develop functional strength
Advantages:
- Higher volume per muscle group compared to whole-body training
- Better muscle regeneration through separation of muscle groups
Disadvantages:
- Requires more training days per week
2.3. Push-Pull Legs Split (Push-Pull Legs)
With the push-pull-legs split, the training units are divided according to movement patterns:
- Push: All pushing movements such as bench presses or shoulder presses
- Pull: Pulling movements such as pull-ups and rowing
- Legs: Leg muscles including buttocks and calves
Features:
- Usually 3–6 training days per week
- Each muscle group is trained 1-2 times per week
Who is it suitable for?
- Advanced: Ideal for athletes who need more volume per muscle group
- Professionals: Perfect for high training volume and intensity, e.g. B. for IFBB or NPC athletes
Advantages:
- Clear structure
- Flexibly adaptable to the availability of training time
Disadvantages:
- Requires a lot of time and a high regenerative capacity
2.4. Arnold Split
The Arnold Split, known from the time of Mr Olympia, is a classic 3-split that divides the muscle groups into three training days:
- Day 1: Chest and back
- Day 2: Shoulders and arms
- Day 3: Legs
Features:
- Combination of antagonist muscles (e.g. B. chest and back) for better pumping and blood circulation
- Usually repeated 3-6 times per week , so that each muscle group is trained 1-2 times per week.
Who is it suitable for?
- Advanced: Ideal for athletes who want to work with moderate training frequency and high volume.
- Professionals: Perfect for experienced bodybuilders who value balance and symmetry.
Advantages:
- Even strain on all muscle groups
- Improved recovery through clearly separated units
- Ideal for intensive sessions with a focus on specific muscle groups
Disadvantages:
- Requires experience in training control to avoid overtraining.
- May be too intense for beginners
3. Which Split is Right for You?
Choosing the right split depends on your training level, goals, and schedule.
- Beginner:
Recommended: Full body workout or upper-lower split
→ Easy to structure, high training frequency per muscle group - Advanced:
Recommended: Upper-Lower Split or Push-Pull Legs
→ Allows higher volume and more specific loads - Professionals:
Recommended: Push-Pull-Legs, Bro-Split or Arnold-Split
→ High intensity and specific adaptation to weaknesses possible.
Conclusion: The Optimal Training Split for Your Muscle Building
A training split is an essential component of an effective training plan for bodybuilding or strength training. From full-body workouts to bro-splits, there are numerous options that offer different benefits depending on your level and goals.
For beginners, simple training plans for muscle building and splits are ideal, while advanced and professional athletes can pursue specific goals with more complex splits. It's crucial that the split fits your lifestyle and ensures sufficient recovery to achieve long-term progress.
