Comparing 5 Proven Training Splits for Strength (Push/Pull/Legs, Upper Lower, Whole Body)

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0:00 Intro
2:25 What Makes a Good Workout Split
8:09 #1 - The Bro Split (1 Muscle per Day)
17:52 #2 - 1 Lift Per Day (Sq, BP, DL, OHP)
22:33 #3 - Push Pull Legs (BP, Row, Squat/DL)
26:05 #4 - 2 Upper 2 Lower (Sq/DL, BP/OHP 2x)
32:04 #5 - Whole Body (Sq/BP/DL every day)
37:36 Considerations for Choosing a Training Split for Strength

[MrCatgroove]

I say you shouldn't start with the training split. You should start by looking at your daily schedule, how many days you want to train, how many days you need to train in order to make progress, how much frequency of your lifts/muscle groups that you need, and how your fatigue patterns look for each lift/muscle group. The split will create itself at that point.

[flamingosarerad]

One thing I will point out regarding your take on Push/Pull/Lower: I think a lot of guys who run it do the three days and then take one or two days off and repeat it. So we’re not looking at things through a week-day basis. You looked at it more through the lends of 3 days on and four days off.

[Jcampz]

I think full-body is still way underrated. I always end up coming back to it and have gotten all of the best gains out of it even though it's usually pinned as a "beginner" split. I'm definitely not the strongest in the world but I've gotten to around a 260 bench, 380 squat (high bar), and 450 or so deadlift while staying relatively lean. I run a full body 3-days a week, and I usually dedicate one other day to conditioning/cardio. I already do light cardio basically every day due to biking/walking to work or to get groceries and stuff.

I rarely do all 3 big lifts per workout, I almost always do 2 and a few accessories, one upper body and one lower body. It usually ends up being bench ~3 times a week, but with very different intensities, squatting 2 times, and deadlift once.

I don't miss days often since I'm very motivated to lift/workout, but It also is the easiest in my opinion to deal with in terms of missing a day due to responsibilities/other needs. I don't feel like I just sacrificed one area of my body and need to make up for it in a weird way. I can just come in at the next day I'm free and do a full body workout and all is good with the world.

[Aywar]

I kinda do mix of few things
Deadlifts+ other pull movements-mon
Bench+ other push movements-tue
Squat+other leg movemets-wed
OHP+mix of push and pull ( big emphasis biceps and triceps)-thu
Front or zercher squat + legs again-fri
Sat and sun rest

[Your_President_Kanye_East]

There's a ton of videos on choosing the right split, but this is the best I've seen so far. Lots of good points.

[ryan]

I used to be Push/leg/pull believer but after doing full body for about a year now. It’s been so much better! At least to size building and not getting injured.

[waaagh]

I do a mixing the two....and it works for me.

[andrewklaver]

My 6-day split and the compounds they start with is:

1. Chest/Triceps (Flat Bench)
2. Back/Biceps (Deadlifts)
3. Legs/Shoulders (Squats)
4. Abs/Forearms (no compounds)
5. Upper Chest/Tris (Incline Bench)
6. Shoulders/Biceps (OHP)
7. REST

Been working great for both strength and size gains, Abs/Forearms day in the middle allows recovery from the big 3 days without taking a full rest day and day 5+6 give me a lot of variety across the week for the torso (day 1's triceps is all cable work, wheras day 5's is all free weights). I feel like everything is spaced out pretty well with the only downside being only hitting legs and back once a week but larger muscle groups want longer to recover anyway. I gladly trade away some hamstring development for how popping my abs are

[corenko]

5 day, PUSH PULL LEGS UPPER LOWER works the best for me

[QuitterKiller]

i personally do the "my gym only has 2 benches and squat racks so i do whatever's available" split :(

[NilsAubroeck]

I think a lot of people miss a big advantage og full body, perhaps because their life is schedule around workouts (instead of vise versa).
FLEXIBILITY.
If my kid gets sick, I need to travel on short notice, work is though, other life stuff…
I am not missing any muscle groups. I dont have to skip leg day or back day. This really puts my mind at ease. And I tend to come back stronger 4 days later.

[TheRockinPunk]

Great overview. Just to add, you could easily transform 5/3/1 into a 2 upper / 2 lower program by swapping out the main lift for its sister lift for the secondary volume work. Wendler mentions this variation when describing the Boring But Big template. So e.g. you would pair deadlift/squat on lower days and bench/overhead press on upper days, switching the emphasis between strength and reps for each. It works out the exact same volume, just a different way to organise it.

[JuliusCaesar]

I don't know why I'm addicted to watching videos on splits. I do an upper lower 4 times a week, don't plan on changing anytime soon but yet I devour these videos lol.

[sagebauer]

So, I do what I always called "Full Body", but I would never think to do all 3 lifts on the same day. I usually did Squat-Pullups one day, then Deadlift-OHP the next. 4 days a week. With slightly different accessories every day. I guess it's definitely complex, but it let me hit everything pretty easily.

[apollo]

I do a lot of sports. Always have. And different ones all the time, like water polo, kickboxing, jiu-jitsu, wrestling, swimming, etc. So I have been using custom splits a lot. For instance my triceps, back and legs are not to be touched before a water polo session. Shoulders are off limits before a wrestling session, etc. So I'd have awkwards splits like: water polo, pull, boxing, legs, shoulders, swimming, chest.

[hypertrophydisciple]

I have found that personally, a 4 day gentlemen split has given me enough days in the gym to be satisfied, but also enough rest to not be burnt out and give it my full effort each session.

[J_Wolfe]

I run a 6 day PPL but it’s horizontal push, horizontal pull, quad dominant, vertical push, vertical pull, ham dominant or some mix of that.

[Isaiah-ftnx]

I prefer bro splits. It’s easier for me to organize and ensure I’m not being lazy on small stuff like rear delts. Plus, my body has less aches and pains this way. I think it has to do with preventing lagging muscle groups.

[gabejo]

I kinda do a mix, I do a 4-day split:

1: Anterior Focus (Front Squat, OHP, Bench variation etc)
2: Posterior Focus (DL and all sorts of Pull)
3: Upper
4: Lower

I feel like this keeps me from getting bored and mixes things up a little.

[romang.esparza]

This is some great content! Your videos have inspired me to revamp my training and start powerlifting again. Thanks!