2026-08-05 · 6 min read
Workout splits explained: full-body, upper/lower and push/pull/legs
Full-body, upper/lower and push/pull/legs are the three classic training splits. Here is what each one is, and which is right for where you are.
A split is simply how you organise your training across the week. Three splits cover almost everyone: full-body, upper/lower, and push/pull/legs. They are not better or worse — they match different levels.
Full-body (beginner)
Full-body means every session trains the whole body. It suits people who train three times a week and want to learn the movements.
Upper/lower (intermediate)
This splits the body into upper and lower sessions across four days. It adds volume for people past the very beginning.
Push/pull/legs (advanced)
A six-session split that separates pushing, pulling and legs. It suits lifters training most days who want a structured program.
The workout plans on this site give you one split per level, matched to your experience.