How to build a workout split: full body, upper/lower, PPL
Short answer: Pick the split by how many days a week you can reliably train. 2–3 days: full body. 4 days: upper/lower. 3 or 6 days: push/pull/legs (PPL). Aim to hit each muscle about twice a week, and keep the same routine long enough to add weight.
Full body (2–3 days)
Each session: one squat or leg press, one hinge (deadlift, Romanian deadlift), one push (bench, overhead press), one pull (row, pulldown), plus an accessory. Good for beginners and busy weeks.
Upper/lower (4 days)
Mon upper, Tue lower, Thu upper, Fri lower. Each muscle gets two sessions a week with more exercises per session than full body.
Push/pull/legs (3 or 6 days)
- Push: chest, shoulders, triceps (bench press, overhead press, dips).
- Pull: back, biceps (rows, pull-ups, curls).
- Legs: squat, Romanian deadlift, leg curl, calf raise.
Run it once a week on 3 days, or twice on 6 days. If you miss a day, just do the next routine in order instead of skipping it.
Tips
Put the hardest compound lift first. Keep 3 to 5 exercises per session. Log every set so you know what to beat next time.
In Repsheet
Repsheet lets you build Push, Pull, Legs, upper/lower or any split as routines, reorder them and the exercises inside, and start any routine on any day. Last time's weight × reps shows next to every set, and training-day reminders keep the split on track. Free, all 120 exercises unlocked.