One of the most common questions I get about strength training is:
“Which workout split is best?”
And the honest answer is… it depends.
If you’ve been following this series, you’ve already laid the foundation. You started by building consistency with movement you enjoy, learned how to structure a simple full-body workout, and then added in sets, reps, and progression without overcomplicating things.
Now it’s time to talk about structure — specifically, how to choose a workout split that fits your life, your schedule, and your energy.
Because the best workout split isn’t the most advanced one.
It’s the one you’ll actually stick with.
What Is a Workout Split?
A workout split simply refers to how you divide up your strength training across the week.
You’re not changing the goal — building strength, feeling better, moving well. You’re just organizing when and what you train on different days.
Let’s break down the most common options.
Option 1: Full-Body Workouts
Full-body workouts train your upper body, lower body, and core in a single session.
This approach works especially well if:
- You’re newer to strength training
- You’re working out 2–3 days per week
- Your schedule changes week to week
- You want simplicity
Why full-body works so well:
You hit each muscle group multiple times per week without needing long or complicated workouts. If you miss a day, you’re not “behind” — you’ve still trained everything.
This is often where I recommend people start, especially after building consistency with bodyweight workouts.
Option 2: Upper/Lower Body Splits
An upper/lower split separates training days by body region:
- Upper body days (arms, chest, back, shoulders)
- Lower body days (glutes, quads, hamstrings, calves)
This structure works well if:
- You’re training 3–4 days per week
- You enjoy slightly longer or more focused workouts
- You’ve already built a consistent routine for at least a few months
Why people like this split:
You can give more attention to specific muscle groups while still keeping workouts manageable. It’s a great next step once full-body workouts start to feel familiar.
How to Match Your Workout Split to Your Schedule
Instead of asking, “What split should I be doing?” ask this instead:
How many days per week can I realistically train?
Here’s a simple guide:
- 2–3 days per week: Full-body workouts
- 3–4 days per week: Full-body or upper/lower
- 4+ days per week: Upper/lower or other variations
Your split should support your life — not compete with it. If a plan requires more days than you can consistently commit to, it’s probably not the right fit right now.
Choose the Structure You’ll Actually Stick With
This is the most important part.
The “best” workout split on paper means nothing if it:
- Feels overwhelming
- Adds stress to your week
- Makes you dread your workouts
You’re allowed to choose a simpler option — even if you’ve been training for a while. You’re allowed to change your split when life changes. And you’re allowed to prioritize consistency over complexity.
Strength training isn’t about proving how hard you can go, it’s about creating a routine that supports you long term. And for that to work, you need to get at least some enjoyment out of your workouts, so pick the structure you enjoy! Truly, one is not better than the other.
A Simple Example
If you’re working out 3 days per week, you might choose:
- Monday: Full-body
- Wednesday: Full-body
- Friday: Full-body
If you’re training 4 days per week, you might choose:
- Monday: Upper body
- Tuesday: Lower body
- Thursday: Upper body
- Friday: Lower body
Again, both approaches work. One isn’t better — it’s just different.
Want to get started with some structure and coaching guidance? I’ve got a great strength based challenge that starts February 9th.
