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An In-Depth Guide To Weight Training Splits

In the world of weight training, one of the key factors that can significantly impact your progress is your training split. A training split refers to how you divide your workouts and allocate specific muscle groups or movements to different training sessions throughout the week. This article will provide you with an in-depth guide to different training splits for weight training, helping you make informed decisions to maximise your results in the gym.

Full Body Training Split:

Ideal for beginners or those with limited time, the full-body training split involves training all major muscle groups in a single workout. This split promotes overall strength and muscle development while allowing for adequate recovery between sessions.


Upper/Lower Split:

The upper/lower split involves dividing your training days into upper body and lower body workouts. This split allows for greater focus and volume on each muscle group while still providing ample recovery time.


Push/Pull/Legs Split:

The push/pull/legs split divides training into three main categories: pushing exercises (chest, shoulders, triceps), pulling exercises (back, biceps), and leg exercises. This split ensures balanced development and optimal recovery by separating movements that involve similar muscle groups.

Body Part Split:

The body part split targets specific muscle groups on different training days. For example, dedicating one day to chest and triceps, another day to back and biceps, and so on. This split allows for concentrated focus and volume on each muscle group but requires a higher time commitment.


Strength/Hypertrophy Split:

The strength/hypertrophy split combines heavy, low-repetition strength training with moderate-weight, higher-repetition hypertrophy training. This split optimises both strength gains and muscle growth, offering the best of both worlds.


Push/Pull/Legs/Rest Split:

Similar to the push/pull/legs split, this split adds an additional rest day to the cycle. It provides an extra day of recovery, which can be beneficial for individuals who require more rest or have a higher training volume.


3-Day Split:

The 3-day split typically involves full-body workouts on three non-consecutive days per week. It is suitable for those with limited time availability or beginners who want to ease into weight training gradually.


4-Day Split:

The 4-day split allows for greater specialisation and volume. It often includes upper body and lower body workouts alternated throughout the week, providing more targeted training for specific muscle groups.


5-Day Split:

The 5-day split is a popular choice among intermediate and advanced lifters. It typically includes dedicated training days for each major muscle group or movement pattern, allowing for intense training and specialisation.


6-Day Split:

The 6-day split is geared towards advanced lifters who have a high level of commitment and recovery capacity. It often involves training one muscle group per day, enabling individuals to focus on specific areas with greater intensity.



Choosing the right training split is crucial to optimise your weight training results. Consider your training experience, time availability, recovery capacity, and specific goals when selecting a training split.

Remember, training splits can be modified and personalised to suit your individual needs and preferences.

Experiment, listen to your body, and adjust as necessary to find the split that works best for you.

Consistency, progressive overload, and proper nutrition are key elements that should complement your chosen training split for the best outcomes in your weight training journey.


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