Walking into the gym without a plan is like driving without a destination—you might move, but you won't get anywhere meaningful. A proper workout split is your roadmap to building muscle and strength efficiently.
In this guide, we'll break down the best workout splits for beginners and help you choose the right one for your goals and schedule.
What Is a Workout Split?
A workout split is how you organize your training across the week. It determines which muscle groups you train on which days, ensuring adequate training volume and recovery.
The right split depends on:
- How many days per week you can train
- Your recovery capacity
- Your experience level
- Your specific goals
Best Splits for Beginners
As a beginner, you don't need complicated programming. Research shows that beginners can build muscle effectively with simpler approaches that allow for adequate recovery.
Here are the three best workout splits for beginners:
1. Full Body Split (3 Days/Week)
Best for: Complete beginners, busy schedules, people who can only train 3 days
Train your entire body each session, 3 times per week with at least one rest day between workouts.
Sample Full Body Program
Day 1 (Monday)
- Squats: 3×8-10
- Bench Press: 3×8-10
- Barbell Rows: 3×8-10
- Overhead Press: 3×8-10
- Bicep Curls: 2×12
- Planks: 3×30 seconds
Day 2 (Wednesday)
- Deadlifts: 3×6-8
- Incline Dumbbell Press: 3×10-12
- Lat Pulldowns: 3×10-12
- Leg Press: 3×10-12
- Tricep Pushdowns: 2×12
- Leg Raises: 3×12
Day 3 (Friday)
- Romanian Deadlifts: 3×10
- Dumbbell Bench Press: 3×10-12
- Cable Rows: 3×10-12
- Lunges: 3×10 each leg
- Face Pulls: 2×15
- Ab Wheel: 3×10
✅ Pros of Full Body
High frequency (3x/week per muscle), great for beginners, flexible scheduling, less time commitment
2. Upper/Lower Split (4 Days/Week)
Best for: Intermediate beginners, those who can train 4 days, wanting more volume
Alternate between upper body and lower body workouts, training each twice per week.
Sample Upper/Lower Schedule
- Monday: Upper Body A
- Tuesday: Lower Body A
- Wednesday: Rest
- Thursday: Upper Body B
- Friday: Lower Body B
- Weekend: Rest
This split allows more exercises per muscle group while still hitting everything twice weekly.
3. Push/Pull/Legs (PPL) - 6 Days/Week
Best for: Dedicated beginners with more time, those wanting maximum frequency
- Push: Chest, shoulders, triceps
- Pull: Back, biceps, rear delts
- Legs: Quads, hamstrings, glutes, calves
Run the cycle twice: Push, Pull, Legs, Push, Pull, Legs, Rest
This is a popular split but requires 6 days of commitment. Only choose this if you can consistently train 6 days per week.
How to Choose Your Split
Choose Full Body If:
- You're completely new to lifting
- You can only train 3 days per week
- You want to keep things simple
- You have a busy, unpredictable schedule
Choose Upper/Lower If:
- You've been training for 3-6 months
- You can commit to 4 days per week
- You want more volume per muscle group
- Full body sessions feel too long
Choose PPL If:
- You've been training for 6+ months
- You can train 6 days per week consistently
- Lifting is a priority in your life
- You want maximum training frequency
"The best workout split is the one you can stick to consistently. Consistency beats optimization every time."
Start Tracking Your Workouts
Whichever split you choose, tracking your workouts is essential for progress. Light Weight comes with pre-built workout programs for all these splits, plus the ability to create your own custom routines.
Download the app and start following a structured program today!