Split weight training

Split weight training, also known as split routine, or split workout routine, is a type of resistance training routine in which different muscle groups are targeted on separate days, rather than exercising the entire body in a single session. It is the opposite of a full-body workout, where the entire body is targeted in a single session. Supporters of split training argue that it allows for focused work on each muscle group while providing appropriate recovery time between training on the same muscle.

A 2024 systematic review and meta-analysis found that split training and full-body training lead to equivalent muscular hypertrophy and muscular strength gains when training volume is equivalent, though in practice full-body training often leads to greater volume.

Workout splits

Push/pull/legs

The Push/pull/legs split consists of three different workout routines: First, the push muscles consisting of the chest, anterior and lateral deltoids, and triceps. Then, the exercises for pull muscles (latissimus, trapezius, rhomboids, biceps, and rear deltoids) are worked on the second day. The final workout consists of training the muscles of the lower body. The three workouts are performed on separate days. Some argue that the split should be performed Pull/Push/Legs to separate heavy lower body day squats from a heavy back/posterior day deadlifts. This prevents the back and central nervous system from being overly taxed and helps avoid serious injury.

Upper/lower body

Workout sessions are usually divided between the upper- and lower body, which often includes the abdominal muscles. Typical workouts for an upper body routine include the bench press, biceps curls, lateral raises, seated lateral pull-downs and barbell rows. Lower body routines often include the leg-press, squats, leg extensions and leg curls.[citation needed]

Arnold split

The Arnold split consists of 3 different workout routines: chest/back, shoulders/arms and core/legs. It is named after Arnold Schwarzenegger, who popularized the routine during his preparations for the second Mr Olympia.

Bro split

A bro split involves training a single muscle group on each training day, such as:

Monday: Chest

Tuesday: Back

Wednesday: Shoulders

Thursday: Legs

Friday: Arms

Saturday-Sunday: Rest days

Advantages

Advantages of split weight training include:

Disadvantages

Split routines can lead to muscle imbalances. If a split routine is designed improperly, one may overdevelop certain muscle groups at the expense of others. This can lead to aesthetic and strength imbalances of the muscles.

References

  1. 1 2 3 "Full Body Workout vs Split: Which One is Better? | Garage Gym Reviews".
  2. ↑ "The Ultimate Guide to Workout Splits For Growth". Bodybuilding.com. October 14, 2014. Retrieved October 25, 2023.
  3. ↑ Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, Rojo-Tirado MA, Rubio-Arias JÁ (July 1, 2024). "Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis". J Strength Cond Res. 38 (7): 1330–1340. doi:10.1519/JSC.0000000000004774. PMID 38595233. Retrieved November 21, 2025.
  4. ↑ "The Push/Pull/Legs Routine for Muscle Gains | Aston University". www.aston.ac.uk. Retrieved June 26, 2026.
  5. ↑ CSCS, Jeff Cavaliere MSPT (April 20, 2022). "Push Pull Legs Routine | PPL Split for Max Gains - ATHLEAN-X". Retrieved June 26, 2026.
  6. ↑ Schwarzenegger, Arnold (1987). Encyclopedia of modern bodybuilding. Simon and Schuster. pp. 203–204. ISBN 0-671-63381-3. OCLC 15244528.
  7. ↑ "Bro Splits: Do They Actually Work?". www.nasm.org. Retrieved November 12, 2026.