Ever wondered if you’re hitting the gym with the “right” gym split? The whole “exercise split” thing – like full body, upper/lower, or push/pull/legs. It can feel like everyone has the perfect routine, and I understand how it gets confusing!
Here is the secret: there’s no single “best” exercise split for everyone.
What’s perfect for a competitive powerlifter probably won’t cut it for a busy parent juggling school runs. The “best” plan isn’t some magic formula; it truly depends on you.
Let’s dive into some common gym splits and see what might work for your body and your life.
Popular Gym Splits:
Full Body Workouts:
- What it is: You hit every major muscle group in each session. Think squats, push-ups, planks – all in one go.
- Who it’s for: Fantastic for beginners, anyone short on time (2-3 sessions a week is plenty!), or if you’re just looking for general fitness.
- Why it works: Super-efficient, great for getting comfortable with movements, and gives your muscles plenty of time to recover.
Upper/Lower Split:
- What it is: One day you focus on your upper body (chest, back, shoulders, arms), the next day it’s all about your lower body (legs, glutes, core). You might do 4 sessions a week.
- Who it’s for: A solid step up for intermediate lifters who want a bit more focus.
- Why it works: You can dedicate more energy to each area, but still hit muscle groups often enough to see progress.
Push/Pull/Legs (PPL) Split:
- What it is: Day 1 is “push” muscles (chest, shoulders, triceps), Day 2 is “pull” muscles (back, biceps), then Day 3 is legs. You cycle through this.
- Who it’s for: Ideal for intermediate to advanced gym-goers looking to build serious muscle, especially if you can commit to 3-6 sessions a week.
- Why it works: Allows for higher volume and more specific focus on each muscle group.
Body Part Split:
- What it is: You dedicate an entire session to just one or two muscle groups (e.g., Monday: Chest, Tuesday: Back, etc.).
- Who it’s for: Mainly for advanced bodybuilders who want to absolutely hammer one muscle group.
- Why it works: Allows for massive volume per muscle, great for very specific muscle growth.
Golden Rules:
Put the rigid rules aside. Here’s what truly matters:
- Listen to Your Body: If something hurts, back off, rest up, and seek professional advice. Pushing through can lead to a longer recovery, not better muscle gains.
- Recovery is Everything: Your muscles don’t grow in the gym; they grow when you’re resting, eating well, and managing stress. Don’t skip it!
- Quality Over Quantity: Forget smashing out messy reps. Good form gets better results.
- Enjoyment is Your Secret Weapon: The best plan in the world is useless if you dread doing it. Find what you genuinely enjoy, and you’ll stick with it.
- Life Happens: Got a crazy work week? Kids’ sports on? Your gym schedule needs to bend to your life, not the other way around.
So, What’s Your Best Split?
Forget trying to fit into someone else’s perfect plan. Instead, ask yourself:
- How many days can I realistically commit to the gym each week?
- What are my main goals (strength, building muscle, just feeling generally fitter)?
- How quickly do I bounce back after a tough workout?
- What kinds of exercises do I actually like doing?
The “best” gym split isn’t some secret whispered among pros; it’s the one that fits your unique body, goals, and life. Don’t be afraid to try different things, be flexible, and remember: consistent, smart movement will always get you further than a rigid plan you can’t maintain.
Dr Daniel Raab
Osteopath
E: daniel.raab@staytuned.com.au
