Choosing the Best Gym Split for Your Week

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.