Workout Splits Explained: PPL, Upper/Lower, Full Body and More
One of the first decisions you face when starting a gym routine is how to split your training across the week. The wrong split can waste your time and limit your results. Here is a breakdown of the most popular workout splits and which one suits your goals and schedule.
What Is a Workout Split
A workout split is how you organise which muscle groups you train on which days. The right split depends on how many days per week you can train, your experience level, and your recovery capacity.
Full Body Split
Structure: Train every major muscle group in each session, 3 days per week.
Example:
- Monday: Squat, bench press, row, overhead press, bicep curl
- Wednesday: Deadlift, incline press, pull-up, lateral raise, tricep extension
- Friday: Leg press, dumbbell press, cable row, lunges, plank
Best for: Beginners in their first 6 to 12 months of training. Full body splits hit each muscle 3 times per week, which is optimal for new lifters who recover quickly and need frequent practice with each movement.
Downside: Sessions can feel long if you try to do too many exercises.
Upper/Lower Split
Structure: Alternate between upper body and lower body days, training 4 days per week.
Example:
- Monday: Upper body
- Tuesday: Lower body
- Thursday: Upper body
- Friday: Lower body
Best for: Intermediate lifters who have outgrown full body training. You get to train each muscle twice per week with enough volume to drive progress.
Downside: Lower body days can be brutal since all leg work is concentrated into two sessions.
Push/Pull/Legs (PPL)
Structure: Divide training into pushing muscles, pulling muscles, and legs. Run the cycle twice per week for 6 training days.
Example:
- Monday: Push (chest, shoulders, triceps)
- Tuesday: Pull (back, biceps, rear delts)
- Wednesday: Legs (quads, hamstrings, glutes, calves)
- Thursday: Push
- Friday: Pull
- Saturday: Legs
Best for: Intermediate to advanced lifters who can commit to 6 days per week. Each muscle is trained twice weekly with dedicated focus.
Downside: Requires 6 gym days, which is a big commitment for working Malaysians. If you miss a day, the rotation shifts.
Bro Split
Structure: One muscle group per day, typically 5 days per week.
Example:
- Monday: Chest
- Tuesday: Back
- Wednesday: Shoulders
- Thursday: Arms
- Friday: Legs
Best for: Advanced lifters who need very high volume per muscle group and recover well. Also suits those who enjoy long, focused sessions.
Downside: Each muscle is only trained once per week. Research suggests that hitting each muscle at least twice weekly is more effective for most people.
Which Split Should You Choose
You Can Train 3 Days Per Week
Go with full body. This is also ideal if your schedule is unpredictable — common for Malaysians with irregular work hours or long commutes. Three sessions per week at Anytime Fitness on the way home from work is realistic and effective.
You Can Train 4 Days Per Week
Upper/lower split is your best option. This balances volume and frequency perfectly for most intermediate lifters.
You Can Train 5-6 Days Per Week
PPL gives you the best combination of frequency and focus. If you prefer 5 days, run PPL with one day each of push, pull, and legs, plus two extra days rotating through weak points.
Switching Splits
You do not need to marry a single split forever. Run one for 8 to 12 weeks, assess your progress, and switch if needed. Many experienced lifters in Malaysia cycle between splits throughout the year to keep training fresh and address different goals.
The Best Split Is the One You Follow
No split works if you skip sessions. Choose the split that fits your actual weekly schedule, not the one you wish you had time for. Consistency with a simple programme always beats inconsistency with a perfect one.