Every workout split, explained.
Complete guides with full weekly plans: push pull legs, upper lower, full body, and the best routines for 3, 4, 5, or 6 days a week.
Push Pull Legs
The most popular split in lifting: push muscles, pull muscles, then legs. Scales from 3 to 6 days.
Upper / Lower
Two upper-body days, two lower-body days. The most efficient route to 2× weekly frequency.
Full Body
Every major muscle, every session. The highest-frequency split and the best place to start.
Bro Split
One muscle group per day, trained hard once a week. An old-school split that still works, with some caveats.
Arnold Split
Chest & back. Shoulders & arms. Legs. Run twice through, six days a week, the golden-era way.
3-Day Split
Three days, real results. The structures that make 3 weekly sessions count.
4-Day Split
The sweet spot for most lifters: enough days for real volume, enough rest to grow.
5-Day Split
Five days of focused volume. The hybrid structure that beats the classic bro split.
6-Day Split
Six days of training with every muscle hit twice. PPL run twice through is the default. Recovery decides if it works.
2-Day Split
Two full body sessions a week. The minimum dose that still builds strength and muscle.
How to choose a workout split
A workout split is how you divide your training across the week. It decides which muscles you train on which days. The right split matches your schedule, gives each muscle 10 to 20 hard sets per week, and trains most muscles at least twice weekly once you're past the beginner stage.
The simple rule: your available days choose your split. Three days points to full body. Four days points to upper lower. Five days points to the upper/lower plus push pull legs hybrid. Six days points to PPL or an Arnold split. Exercise selection, rep ranges, and progression matter more than the label on the week.
If you'd rather not choose at all, the Vora app builds the split around your schedule, equipment, and recovery, then adjusts it as your life changes. Once you're training, our guides on progressive overload and weekly training volume cover how to keep the plan moving.