Certified Fitness Trainer Explains | Best Training Split According to Training Frequency (2/3/4/5 Days Per Week)

When planning a workout routine, one of the most important factors to consider is your training frequency, how many days per week you can consistently commit to training. Whether you're a beginner with limited time or an experienced lifter seeking optimal gains, matching your training split to your available days ensures efficiency, progress, and recovery. Here's a breakdown of the best training splits based on how many days per week you train. 

 

2-Day Training Split: Full Body x2 

If you can only train twice a week, full-body workouts are the most efficient approach. Trying to isolate muscle groups over two days typically leads to suboptimal volume and recovery imbalances. A full-body split ensures you're stimulating all major muscle groups multiple times per week. 

Structure Example: 

Benefits: 

Pro Tip: Focus on compound lifts like squats, deadlifts, bench presses, and rows. Accessory movements can be rotated in each session to avoid fatigue overlap. 

 

3-Day Training Split: Full Body or Push/Pull/Legs 

With three days a week, you have a bit more flexibility. Two common and effective options are: 

Option 1: Full Body x3 

Ideal for beginners and intermediates, this allows for high-frequency practice of key lifts, improving skill and neural efficiency. 

Structure Example: 

Each day emphasizes a different movement pattern or training variable (e.g., volume, intensity, tempo). 

Option 2: Push / Pull / Legs 

A classic bodybuilding split adapted to three days. This works best when you're focusing more on hypertrophy and are okay with slightly lower frequency per muscle. 

Structure Example: 

Benefits: 

 

4-Day Training Split: Upper/Lower x2 or PPL + Upper 

At four days, you're entering a sweet spot for most lifters, enough frequency and volume to drive both strength and hypertrophy with proper recovery. 

Option 1: Upper / Lower x2 

A popular, well-balanced split that works well for all goals and experience levels. 

Structure Example: 

You can alternate focus (e.g., strength vs. hypertrophy) or planes (horizontal vs. vertical) between sessions. 

Option 2: PPL + Upper Body 

For a more bodybuilding-style focus, some lifters prefer: 

This allows more frequency for the upper body if that's your priority. 

 

5-Day Training Split: PPL x5 or Upper/Lower/Push/Pull/Legs 

At five days, you’re able to target muscles with more volume and still recover well. You have two solid options depending on your goals. 

Option 1: PPL x5 (with one repeated focus day) 

A well-known approach used by lifters of all levels. 

Structure Example: 

Repeat one of the days (often the one you want to emphasize). Legs are sometimes trained only once to manage fatigue. 

Option 2: Upper / Lower / Push / Pull / Legs 

This mix combines the benefits of strength-style upper/lower days with more focused hypertrophy days. 

Structure Example: 

Benefits: 

 

Final Thoughts 

The “best” split isn’t just about days, it’s about matching your split to: 

You can build muscle and strength effectively with any of these splits if the training intensity, volume, and progression are in check. Stick to a split you can be consistent with. That, more than anything else, will determine your results. 

You deserve more than a cookie-cutter workout. At Elevate Fitness, our Certified Personal Trainers create tailored plans that align with your goals and lifestyle. If you’re searching for the best personal trainers in Dallas, sign up for a FREE No Sweat Intro or give us a call at (214) 302-9788.