The most common question beginners ask is: "Which workout program should I follow?" PPL, Full Body, 4-Day Split, Upper/Lower, Bro Split — each has passionate advocates, and each works. The right answer depends entirely on your schedule, experience, and goals.
This guide breaks down every major split so you can make an informed decision instead of just copying what someone else in the gym is doing.
Beginner with 3 days/week → Full Body. Training 4 days → 4-Day Split or Upper/Lower. Training 5–6 days → PPL or 5-Day. Already advanced → any split with enough volume.
Full Body (3 Days/Week)
Train your entire body in every session — squat, hinge, push, pull, and carry patterns across Monday, Wednesday, Friday. This is the best program for beginners because it maximises frequency (each muscle trained 3× per week) and builds movement competency fast.
- Best for: Beginners, people with 3 days available
- Frequency: Each muscle 3× per week
- Limitation: Lower total volume per muscle group per session
PPL — Push Pull Legs (6 Days/Week)
The most popular program for intermediate lifters. Push day (chest, shoulders, triceps), Pull day (back, biceps), Legs day — repeated twice per week. Extremely efficient: each muscle gets ~2× frequency with high volume per session.
- Best for: Intermediate lifters with 5–6 days available
- Frequency: Each muscle 2× per week
- Limitation: Requires 6 days — not sustainable for everyone
4-Day Split
The ideal balance between volume and recovery. Typical structure: Day 1 Chest+Triceps, Day 2 Back+Biceps, Day 3 off, Day 4 Legs, Day 5 Shoulders+Abs, Day 6–7 off. Allows high focus and volume per muscle group with adequate rest.
- Best for: Intermediate to advanced, 4 days available
- Frequency: Each muscle 1–2× per week
- Limitation: Lower frequency than PPL
Upper/Lower Split (4–5 Days/Week)
Alternates upper body and lower body days. A strong balance of frequency (each area 2×/week) and volume. Popular with powerlifters and strength-focused athletes.
- Best for: Strength focus, 4–5 days available
- Frequency: Each area 2× per week
- Limitation: Lower body sessions are demanding
5-Day Bro Split
One major muscle group per day: Chest Monday, Back Tuesday, Legs Wednesday, Shoulders Thursday, Arms Friday. Maximum focus and volume per muscle. Frequency (1×/week) is lower, but volume is high enough for advanced hypertrophy.
- Best for: Advanced bodybuilding, 5 days available
- Frequency: Each muscle 1× per week
- Limitation: Very low frequency — not ideal for beginners
Quick Comparison
| Split | Days/Week | Frequency | Best For |
|---|---|---|---|
| Full Body | 3 | 3× per muscle | Beginners |
| Upper/Lower | 4–5 | 2× per area | Strength focus |
| 4-Day Split | 4 | 1–2× per muscle | Intermediate |
| PPL | 6 | 2× per muscle | Intermediate–Advanced |
| 5-Day Bro Split | 5 | 1× per muscle | Advanced |
The honest truth: any program works if you follow it consistently and apply progressive overload. The best split is the one you can stick to. Switching programs every few weeks because of "bro science" is the #1 reason people stop making progress.
All 12 plans included in Elite60
Elite60 includes every split covered here — Full Body, PPL, 4-Day, Upper/Lower, 5-Day, and home workout plans. Pick one and follow it for 60 days.
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