Best Workout Routine🏋🏻‍♀️ – Complete Guide to Different Training Splits💪🏻 & Who Should Follow Them✅

Choosing the best workout routine can be confusing, especially with so many training splits available such as full body, push-pull-legs, bro split, upper-lower, and high-frequency programs. The truth is that there is no single “best” workout routine for everyone. The ideal routine depends on your goals, experience level, recovery capacity, and available training days. In this complete guide, we will break down different workout routines, explain their scientific benefits, and help you understand which routine is best suited for you.

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Full Body Workout Routine

What Is a Full Body Split?

A full body routine involves training all major muscle groups in one session. It is typically performed 2–4 times per week with rest days in between.

Benefits of Full Body Training

• High training frequency per muscle group
• Efficient for beginners
• Better muscle protein synthesis stimulation
• Time-saving structure

Who Should Follow It?

• Beginners
• People training 3 days per week
• Individuals focusing on fat loss
• Those with limited gym time

Upper-Lower Split

What Is Upper-Lower Training?

This routine divides workouts into upper body days and lower body days, usually performed 4 days per week. Example:

• Day 1: Upper Body
• Day 2: Lower Body
• Day 3: Rest
• Day 4: Upper Body
• Day 5: Lower Body

Benefits

• Balanced recovery
• Higher weekly volume
• Suitable progression structure
• Ideal for intermediate lifters

Who Should Follow It?

• Intermediate trainees
• Those training 4 days weekly
• Muscle gain focused individuals

Push-Pull-Legs (PPL) Split

What Is Push-Pull-Legs?

This routine separates movements into:

• Push (chest, shoulders, triceps)
• Pull (back, biceps)
• Legs (lower body)

It is commonly performed 3–6 days per week.

Benefits

• Logical muscle grouping
• Allows high volume
• Good recovery management
• Popular among hypertrophy-focused athletes

Who Should Follow It?

• Intermediate to advanced lifters
• People training 5–6 days per week
• Individuals aiming for maximum muscle growth

Bro Split (One Muscle Per Day)

What Is a Bro Split?

Each workout focuses on one major muscle group per day, such as chest day, back day, leg day, etc.

Benefits

• High volume per muscle group in one session
• Focused intensity
• Simple structure

Limitations

• Lower weekly frequency per muscle
• Not ideal for beginners

Who Should Follow It?

• Advanced bodybuilders
• People training 5–6 days weekly
• Individuals prioritizing specific muscle development

High-Frequency Training

What Is High-Frequency Training?

This method trains the same muscle groups multiple times per week with moderate volume per session.

Benefits

• Improved skill in compound lifts
• Better strength progression
• Frequent muscle protein synthesis stimulation

Who Should Follow It?

• Strength-focused athletes
• Powerlifters
• Experienced lifters with strong recovery capacity

Comparison of Workout Routines

Training Frequency

• Full Body: 2–4x per muscle/week
• Upper-Lower: 2x per muscle/week
• PPL: 2x per muscle/week (6-day version)
• Bro Split: 1x per muscle/week

Best for Muscle Growth

Research suggests training a muscle at least twice per week may optimize hypertrophy for most individuals.

Best for Beginners

Full Body or Upper-Lower splits are generally most effective.

How to Choose the Best Routine for You

Consider Your Experience Level

Beginners benefit from higher frequency and basic compound movements.

Consider Recovery Ability

Sleep, nutrition, and stress levels impact how much volume you can handle.

Consider Time Availability

Choose a routine that fits your weekly schedule consistently. Consistency matters more than complexity.

Scientific Conclusion

There is no universal “best workout routine.” The best routine is one that aligns with your goals, recovery, schedule, and training experience. For most people, training each muscle group twice per week with progressive overload provides excellent results. Structured programming, proper nutrition, and recovery ultimately determine long-term progress.

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❓Frequently Asked Questions (FAQs)

Is Push-Pull-Legs Better Than Bro Split?

For most people, Push-Pull-Legs is superior because it trains muscles more frequently each week.

How Many Days Per Week Should I Train?

3–5 days per week is sufficient for most individuals, depending on goals and recovery.

Can Beginners Follow Bro Split?

Beginners typically benefit more from full body or upper-lower splits due to higher frequency.

Which Routine Is Best for Fat Loss?

Fat loss depends on calorie balance. Full body or upper-lower splits are practical for maintaining muscle during fat loss.