Training Split Comparison: Complete Analysis
Overview of Major Splits
| Split | Days/Week | Frequency/Muscle | Best For |
|---|---|---|---|
| Full Body | 3 | 3x/week | Beginners, limited time |
| Upper/Lower | 4 | 2x/week | Intermediates, balanced |
| Push/Pull/Legs | 3-6 | 1-2x/week | All levels, flexible |
| Bro Split | 5 | 1x/week | Advanced, high volume |
| Arnold Split | 6 | 2x/week | Advanced, high frequency |
| PHUL | 4 | 2x/week | Power + hypertrophy |
Split 1: Full Body (3 Days)
Mon: Full Body Wed: Full Body Fri: Full Body
Pros
- High frequency (3x/week per muscle)
- Only 3 gym days required
- Great for beginners and fat loss
- Flexible schedule
Cons
- Long sessions (60-90 min)
- Limited exercise variety
- Fatigue accumulation within session
- Hard to fit high volume
Best For
- Beginners (first 6-12 months)
- Those with only 3 gym days
- Fat loss phases
Split 2: Upper/Lower (4 Days)
Mon: Upper Tue: Lower Thu: Upper Fri: Lower
Pros
- 2x frequency per muscle (optimal)
- Balanced volume (12-16 sets/muscle/week)
- 48-72 hrs recovery between same muscles
- Sustainable long-term
Cons
- Upper days can be long
- Less specialization
- 4 days minimum required
Best For
- Intermediates
- Body recomposition
- Long-term sustainable training
Split 3: Push/Pull/Legs (3 or 6 Days)
3-Day: Mon: Push Wed: Pull Fri: Legs
6-Day: Push/Pull/Legs repeated twice
Structure
- Push: Chest, shoulders, triceps
- Pull: Back, biceps, rear delts
- Legs: Quads, hamstrings, glutes, calves
Pros
- Logical muscle groupings
- Scalable (3 or 6 days)
- High frequency with 6-day version
- Well-researched, proven
Cons
- 3-day = low frequency (1x/week)
- 6-day = high commitment
- Leg day can be brutal
Best For
- All experience levels
- Those who can commit to 6 days (for optimal frequency)
- Hypertrophy-focused training
Split 4: Traditional Bro Split (5 Days)
Mon: Chest Tue: Back Wed: Shoulders
Thu: Legs Fri: Arms
Pros
- Maximum volume per muscle
- Complete focus each session
- Simple to follow
Cons
- Low frequency (1x/week) — suboptimal
- Inefficient for natural lifters
- 7 days between same muscle
- Diminishing returns beyond ~10 sets/session
Best For
- Advanced lifters on enhanced programs
- Not recommended for natural lifters
Split 5: Arnold Split (6 Days)
Mon: Chest + Back Tue: Shoulders + Arms Wed: Legs
Thu: Chest + Back Fri: Shoulders + Arms Sat: Legs
Pros
- 2x frequency
- Antagonist supersets (efficient)
- High volume capacity
Cons
- 6 days required
- Long sessions
- Very demanding
- May be too much in deficit
Split 6: PHUL (4 Days)
Mon: Upper Power Tue: Lower Power
Thu: Upper Hypertrophy Fri: Lower Hypertrophy
Pros
- Best of both worlds (strength + hypertrophy)
- 2x frequency
- Varied stimulus
- 4 days (sustainable)
Cons
- More complex programming
- Power days are taxing
Best For
- Intermediates wanting strength and size
- Body recomposition
Comparison Tables
Frequency Comparison
| Split | Days/Week | Frequency/Muscle | MPS Spikes/Week |
|---|---|---|---|
| Full Body | 3 | 3x | 3 |
| Upper/Lower | 4 | 2x | 2 |
| PPL (6-day) | 6 | 2x | 2 |
| PPL (3-day) | 3 | 1x | 1 |
| Bro Split | 5 | 1x | 1 |
| Arnold Split | 6 | 2x | 2 |
| PHUL | 4 | 2x | 2 |
Recovery Demand
| Split | Recovery Demand | Suitable in Deficit? |
|---|---|---|
| Full Body | Moderate | Yes |
| Upper/Lower | Moderate | Yes ✓ |
| PPL (6-day) | High | Challenging |
| Bro Split | Moderate/session | Yes (but suboptimal) |
| Arnold Split | High | Challenging |
| PHUL | Moderate | Yes ✓ |
Time Efficiency
| Split | Sessions/Week | Time/Session | Total Weekly |
|---|---|---|---|
| Full Body | 3 | 60-75 min | 3-3.75 hrs |
| Upper/Lower | 4 | 60-75 min | 4-5 hrs |
| PPL (6-day) | 6 | 45-60 min | 4.5-6 hrs |
| Bro Split | 5 | 60-75 min | 5-6.25 hrs |
| PHUL | 4 | 60-75 min | 4-5 hrs |
Recommendations by Goal
| Goal | Best Split | Why |
|---|---|---|
| Beginner | Full Body (3 days) | Frequency, learning |
| Recomposition | Upper/Lower or PHUL | Balance, recovery |
| Hypertrophy (time available) | PPL (6 days) | Volume + frequency |
| Limited time | Full Body or Upper/Lower | Efficiency |
| Returning lifter | PPL or Upper/Lower | Can handle volume |
| In caloric deficit | Upper/Lower | Recovery-friendly |
Key Takeaway
Research consistently shows 2x/week frequency is superior to 1x/week for hypertrophy.
Best options for most natural lifters:
- Upper/Lower (4 days) — Most balanced
- PPL (6 days) — If time allows
- Full Body (3 days) — If limited time
Avoid traditional Bro Split unless advanced/enhanced.
Document created: December 2024 Part of the Wellness Guide Series