Training split: how to find the best split for your goal

If you train regularly, you've surely asked yourself: how often should I train each muscle group? What's the best way to split up my training?

The answer, of course, depends on your goal, your experience and your everyday life. In this article you'll learn what a training split actually is, which variations exist, and what studies say about optimal frequency. I'll also explain here which split I personally recommend for entrepreneurs and busy people.

What does training split mean?

A training split describes how you divide your training across different days and muscle groups. Instead of training your whole body in every session, you focus on specific areas. The goal: targeted stimulus, better recovery, clear focus.

Example: in a classic 3-day split, you train chest and triceps on one day, back and biceps the next, legs and shoulders on the third. Other variations rely on full-body training or push-pull-legs. Which training split makes sense depends heavily on your everyday life, and on how often you train per week.

What training splits exist?

Here's an overview of the most common variations:

• Full-body plan: you train all major muscle groups in every session
• 2-day split: upper body / lower body
• 3-day split: chest-triceps / back-biceps / legs-shoulders
• Push pull legs: pushing movements / pulling movements / lower body
• Bro split: every muscle group gets its own day (e.g. Monday chest, Tuesday back...)

What science says about the best training split

Several studies have examined how often per week a muscle should be trained to grow optimally. Most show: a frequency of 2x per week per muscle group produces better results than just 1x.

A meta-analysis by Schoenfeld et al. (2016) confirms: with the same volume, a higher frequency leads to more muscle growth. That speaks in favour of training splits where you work each muscle multiple times per week, like full-body or upper body / lower body.

Training split for beginners vs. advanced lifters

Beginners usually benefit most from full-body training. It's time-efficient, easy to structure and covers all muscle groups. Ideal for 2 to 3 training sessions per week.

Advanced lifters who train more often (4 to 6x per week) can use more targeted splits, such as push-pull-legs or a 3-day split with a focus on progression.

What I recommend to entrepreneurs and busy people

Many of my clients run a company, have packed calendars, little sleep and a lot of responsibility. My goal for my clients is therefore: maximum effect with minimal effort. That's why I almost always recommend an efficient full-body training split with 3 sessions per week.

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Example split for entrepreneurs:

• Monday: full-body – focus on squats, pull-ups, core
• Wednesday: full-body – focus on deadlifts, shoulder press, plank variations
• Friday: full-body – focus on lunges, rows, rotator work

With this training split, you achieve high frequency, activate all major muscle groups multiple times a week, and stay flexible.

Advantages of a full-body training split

• Time-efficient: 3 sessions per week are enough
• High frequency: every muscle gets stimulated multiple times
• Flexible: if you miss a session, you can easily reschedule
• Ideal for stressful weeks: no pressure to "still get legs in"

When a split routine still makes sense

If you train 5 to 6x per week, a split plan makes sense, e.g. push-pull-legs. That way you can handle more volume per muscle group, get more targeted stimulus, and address weak points better.

Example of a push pull legs weekly plan:

• Monday: push (chest, shoulders, triceps)
• Tuesday: pull (back, biceps)
• Wednesday: legs
• Thursday: rest
• Friday to Sunday: repeat with a different exercise selection

Conclusion: the best training split is the one you actually follow through on

Science shows: what's decisive for muscle growth isn't the perfect split, it's that you train each muscle group 2x per week, with enough volume and intensity. Which training split makes that possible depends on your everyday life.

• If you have little time: full-body plan.
• If you train often: push-pull or a 3-day split.

I'm Marco Laterza, personal trainer from Zurich. If you want clarity on what your optimal training split looks like, to get maximum results with little time, feel free to get in touch. We'll build you a plan that fits your body, your life and your goal.