- Push Pull LegsThe classic six-day split. Push muscles one day, pull the next, legs the day after — repeat.
- Upper LowerFour days a week. Two upper-body sessions, two lower-body — a proven split for steady strength gains.
- Full Body StrengthThree days a week, every major muscle every session. The most time-efficient way to get stronger.
- Five-Day SplitOne muscle, fully dedicated, five days a week. Maximum focus for lifters with the recovery capacity for it.
Which one
Count the days you will genuinely train, and pick the split that fits that number rather than the one that sounds most serious. Three days done every week beats six days done for a fortnight, every time.
Every one of these ends with a lighter week. That is not padding: training hard accumulates fatigue faster than it accumulates strength, and the adaptation shows up while you recover from the work rather than during it.