Training Split Comparisons: Full Body vs Push/Pull/Legs vs Upper/Lower – Which One is Right for You?
- kaushikbose9999
- 6 days ago
- 24 min read
Updated: 2 days ago
Choosing the right training split can make or break your fitness journey. Whether you're a beginner stepping into the gym for the first time or an experienced lifter looking to optimize your gains, understanding how different training splits work is crucial for long-term success.
As a certified personal trainer with over 9 years of experience working with clients across Kolkata and worldwide through online coaching, I've seen firsthand how the right training split can transform someone's physique, strength, and overall fitness. At Bose Fitness, I've programmed hundreds of workout routines, and one question comes up repeatedly: "Which training split should I follow?"
In this comprehensive guide, we'll break down three of the most popular training splits – full body, push/pull/legs, and upper/lower – examining who each works best for, the science behind their effectiveness, and how to implement them into your routine.
As a certified personal trainer with over 9 years of experience working with clients across Kolkata and worldwide through online coaching, I've seen firsthand how the right training split can transform someone's physique, strength, and overall fitness. At Bose Fitness, I've programmed hundreds of workout routines, and one question comes up repeatedly: "Which training split should I follow?"
In this comprehensive guide, we'll break down three of the most popular training splits – full body, push/pull/legs, and upper/lower – examining who each works best for, the science behind their effectiveness, and how to implement them into your routine.
Understanding Training Splits: The Foundation of Smart Programming
Before diving into specific splits, let's establish what a training split actually is. A training split refers to how you divide your workout sessions throughout the week, organizing which muscle groups you train on specific days.
The concept of training splits emerged from the need to manage training volume, recovery, and frequency effectively. According to research published in the Journal of Strength and Conditioning Research, how you structure your training can significantly impact muscle hypertrophy, strength gains, and recovery capabilities.
During my years as a personal trainer in Kolkata, I've worked with everyone from corporate professionals with limited time to competitive bodybuilders preparing for shows. Each person requires a different approach, and that's where understanding training splits becomes invaluable.
The Full Body Training Split: Maximum Efficiency for Busy Lifters
What is Full Body Training?
A full body split involves training all major muscle groups in a single workout session. You might perform exercises for chest, back, legs, shoulders, and arms all in one day, then repeat this pattern 2-4 times per week.
Sample Full Body Split:
Monday: Full Body
Tuesday: Rest or Active Recovery
Wednesday: Full Body
Thursday: Rest
Friday: Full Body
Saturday/Sunday: Rest
The Science Behind Full Body Training
Research published in Sports Medicine demonstrates that training muscles twice per week promotes superior hypertrophic outcomes compared to once weekly training. Full body workouts capitalize on this by allowing you to hit each muscle group 3-4 times per week with adequate recovery between sessions.
When I first started training clients who could only commit to 3 days per week, full body splits became my go-to approach. The results spoke for themselves – clients gained strength, built muscle, and improved their overall fitness efficiently.
Who Should Use Full Body Splits?
Beginners (0-6 months of training experience)
If you're new to resistance training, full body workouts are ideal. Here's why:
Your body is hypersensitive to training stimulus at this stage. You don't need excessive volume to grow and get stronger. A systematic review and meta-analysis published in Sports Medicine found that training major muscle groups at least twice per week promotes superior muscle growth compared to once weekly training, making full body splits perfect for beginners who can practice movements frequently.
I recently worked with Rajesh, a 35-year-old IT professional from Ballygunge who had never touched weights before. We started with a 3-day full body split, focusing on compound movements like squats, deadlifts, bench press, and rows. Within 12 weeks, he gained 4 kg of muscle and dramatically improved his strength levels – all while working with a busy schedule.
Time-Constrained Individuals
If you can only train 2-4 days per week, full body splits maximize your limited gym time. You're hitting all major muscle groups multiple times weekly rather than potentially missing muscle groups if life gets in the way.
Strength-Focused Athletes
Powerlifters and strength athletes often benefit from higher frequency training of competition lifts. Full body splits allow you to practice squats, bench press, and deadlifts multiple times per week, improving technical proficiency and neural adaptations.
Pros and Cons of Full Body Training
Advantages:
High training frequency for each muscle group
Flexible scheduling (can skip a day without missing muscle groups)
Time-efficient for busy individuals
Excellent for beginners learning movement patterns
Allows for better strength development through practice
Easier to manage fatigue compared to body part splits
Disadvantages:
Sessions can be lengthy (60-90 minutes) if volume is high
May cause more systemic fatigue per session
Limited exercise variety for each muscle group per workout
Can be mentally taxing for advanced lifters who need higher volumes
May not provide enough volume per muscle group for advanced bodybuilders
Programming Considerations for Full Body Splits
When designing full body workouts at Bose Fitness, I follow these principles:
Start with compound movements that work multiple muscle groups. Your squat, deadlift, bench press, and overhead press variations should form the foundation.
Balance pushing and pulling movements to prevent muscle imbalances. For every pressing exercise, include a pulling exercise.
Prioritize movement patterns over individual muscles. Think squat pattern, hinge pattern, horizontal push/pull, vertical push/pull, and loaded carries.
Manage volume appropriately. While you're training muscles frequently, you need to keep per-session volume moderate to allow recovery. Research suggests 10-20 sets per muscle group per week is optimal for hypertrophy.
The Push/Pull/Legs Split: The Bodybuilder's Favorite
What is Push/Pull/Legs Training?
The push/pull/legs (PPL) split divides training into three distinct categories based on movement patterns and muscle groups:
Push Day: Chest, shoulders, triceps (all pressing movements)
Pull Day: Back, biceps, rear delts (all pulling movements)
Legs Day: Quadriceps, hamstrings, glutes, calves
This split can be run as a 3-day, 6-day, or even modified 4-5 day program depending on your schedule and recovery capacity.
Sample 6-Day PPL Split:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Saturday: Legs
Sunday: Rest
The Science Behind Push/Pull/Legs
The PPL split gained popularity in bodybuilding circles for good reason. By grouping muscles that work together, you can achieve higher volume per muscle group while maintaining adequate recovery.
According to a systematic review in the journal Sports Medicine, organizing training by movement patterns and achieving adequate weekly volume (10-20+ sets per muscle group) can optimize muscle hypertrophy. When you press, your chest, shoulders, and triceps all contribute. Training them together allows you to maximize intensity on compound movements while thoroughly fatiguing synergistic muscles.
Who Should Use Push/Pull/Legs Splits?
Intermediate to Advanced Lifters (6+ months of consistent training)
Once you've built a foundation of strength and technique, PPL splits allow you to increase training volume and frequency. If you've exhausted beginner gains on a full body routine, transitioning to PPL can reignite progress.
I've used PPL programming extensively with clients preparing for physique competitions. Arjun, a 28-year-old who trains at my Ballygunge studio, transitioned from full body to a 6-day PPL split when he plateaued after 8 months of training. The increased volume per muscle group broke through his plateau, and he gained 3 kg of lean muscle in the following 16 weeks.
Those Who Can Train 4-6 Days Per Week
PPL splits work best when you can maintain consistent training frequency. Running it as a 6-day split means hitting each muscle group twice weekly with substantial volume per session.
Bodybuilders and Physique Athletes
If your goal is maximizing muscle hypertrophy and you need high volume across all muscle groups, PPL provides the perfect framework. A comprehensive umbrella review of resistance training variables published in Frontiers in Physiology found that at least 10 sets per week per muscle group is optimal for hypertrophy, with advanced lifters benefiting from even higher volumes (15-25+ sets weekly). You can perform this volume effectively across PPL workouts.
Those Who Enjoy Longer, Focused Sessions
PPL workouts typically last 60-90 minutes because you're thoroughly training specific muscle groups. If you prefer dedicating extended time to crush one area of your body, you'll thrive on this split.
Pros and Cons of Push/Pull/Legs
Advantages:
High volume capacity per muscle group
Excellent for muscle hypertrophy
Clear organization and easy to program
Synergistic muscles trained together reduce fatigue accumulation
Flexibility to run as 3, 4, 5, or 6 day split
Allows for exercise variety within each session
Great for bringing up lagging body parts with additional volume
Disadvantages:
Requires significant time commitment for best results
Less flexibility (missing leg day means missing legs for the week)
Can lead to overuse injuries if volume isn't managed properly
May create more soreness initially due to concentrated volume
Not ideal for beginners who need more frequent practice of movements
Requires good recovery capacity and nutrition to support training
Programming Considerations for Push/Pull/Legs
At Bose Fitness, here's how I structure PPL programs for optimal results:
Push Day Structure: Start with heavy compound pressing (bench press, overhead press, or dips). These should be in the 4-8 rep range for strength and hypertrophy.
Follow with moderate intensity chest work (incline press, cable flies, push-ups) in the 8-15 rep range.
Include shoulder isolation (lateral raises, front raises) with higher reps (12-20).
Finish with tricep work (overhead extensions, pushdowns) in the 10-15 rep range.
Pull Day Structure: Begin with heavy compound pulls (deadlifts, barbell rows, weighted pull-ups) for 4-8 reps.
Incorporate horizontal pulling variations (cable rows, dumbbell rows) for 8-12 reps.
Add vertical pulling movements (lat pulldowns, pull-up variations) for 8-15 reps.
Finish with bicep and rear delt isolation (curls, face pulls, reverse flies) for 10-20 reps.
Leg Day Structure: Start with heavy compound leg movements (squats, leg press, Bulgarian split squats) for 5-10 reps.
Include hip hinge patterns (Romanian deadlifts, good mornings) for 6-12 reps.
Add quadricep isolation (leg extensions, hack squats) for 10-15 reps.
Incorporate hamstring work (leg curls, Nordic curls) for 10-15 reps.
Finish with calf and ab work for 12-20 reps.
The Upper/Lower Split: The Perfect Middle Ground
What is Upper/Lower Training?
The upper/lower split divides your training week into upper body days and lower body days. This creates a simple, effective framework that balances frequency, volume, and recovery.
Sample 4-Day Upper/Lower Split:
Monday: Upper Body
Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Saturday/Sunday: Rest
You can also run this as a 3-day, 5-day, or 6-day program depending on your goals and recovery capacity.
The Science Behind Upper/Lower Training
Research from the International Journal of Exercise Science demonstrates that training muscles 2-3 times weekly produces superior results compared to once-weekly training. The upper/lower split capitalizes on this by allowing you to train each muscle group twice per week with adequate recovery.
The beauty of this split lies in its balance. According to a meta-analysis published in PubMed examining resistance training frequency, training frequencies of twice per week promote superior hypertrophic outcomes compared to once weekly training. Upper/lower splits fit perfectly into this optimal frequency range while managing fatigue effectively.
Who Should Use Upper/Lower Splits?
Late Beginners to Advanced Lifters
Once you've spent 3-6 months on a full body routine and built work capacity, upper/lower splits provide a natural progression. You're ready for more volume per muscle group but may not need (or recover from) the extreme volumes of a 6-day PPL.
Priya, a 32-year-old yoga student who trains with me both online and at my Ballygunge studio, transitioned to an upper/lower split after 5 months of full body training. As both a yoga instructor and personal trainer, I could see she needed more hypertrophy-focused work while maintaining the flexibility for her yoga practice. The 4-day upper/lower split proved perfect – she built muscle in her upper body while keeping her lower body training balanced with her yoga.
Athletes in Other Sports
If you're a runner, martial artist, or team sport athlete who needs to maintain strength training alongside sport practice, upper/lower splits work beautifully. You can adjust the intensity of lower body days around heavy running or practice days.
Those Who Can Train 3-5 Days Per Week
Upper/lower splits offer tremendous flexibility. You can run a 3-day variant (upper/lower/upper one week, lower/upper/lower the next), a standard 4-day split, or even a 5-6 day version for advanced lifters.
People Who Want Balanced Development
The upper/lower split prevents neglecting any body part. You're training your entire upper body and entire lower body twice weekly, ensuring balanced development.
Pros and Cons of Upper/Lower Training
Advantages:
Excellent balance of frequency, volume, and recovery
Flexible scheduling options (3, 4, 5, or 6 days)
Suitable for wide range of experience levels
Good for athletes who need to balance lifting with sport practice
Easier to recover from than high-frequency PPL
Allows moderate to high volume per muscle group
Simple to understand and program
Disadvantages:
Upper body sessions can be lengthy (many muscle groups to cover)
May not provide enough volume for advanced bodybuilders
Less specialization than PPL for bringing up weak points
Can be fatiguing to train entire upper or lower body in one session
Not as efficient for absolute beginners as full body training
Programming Considerations for Upper/Lower Splits
When creating upper/lower programs at Bose Fitness, I follow these guidelines:
Upper Body Days:
Include both horizontal and vertical pushing movements. Your chest needs horizontal pressing (bench press, push-ups) and your shoulders need vertical pressing (overhead press, landmine press).
Balance with equal pulling volume. For every push, include a pull. This prevents shoulder problems and postural issues.
Incorporate both heavy compound work (4-8 reps) and lighter isolation work (12-20 reps) for complete development.
Vary exercises between upper day 1 and upper day 2. If you bench press on Monday, do dumbbell incline press on Thursday. This prevents overuse and provides varied stimulus.
Lower Body Days:
Always include both quad-dominant (squats, lunges) and hip-dominant (deadlifts, hip thrusts) movements. Many people make the mistake of doing only squats or only deadlifts.
Don't forget unilateral work. Single-leg exercises like Bulgarian split squats and single-leg Romanian deadlifts improve balance, address asymmetries, and provide excellent muscle-building stimulus.
Adjust intensity based on weekly demands. If you have two lower days weekly, one can be heavier (4-8 reps) and one lighter (10-20 reps) to manage fatigue.
Include posterior chain work. Your hamstrings, glutes, and lower back need direct attention for complete leg development and injury prevention.
Comparing Training Splits: Which One Wins?
The truth is, there's no universal "best" training split. The optimal choice depends on multiple individual factors. Let me break down the comparison based on specific goals and circumstances.
For Muscle Hypertrophy
Winner: Push/Pull/Legs (6-day) or Upper/Lower (5-6 day)
When muscle growth is the primary goal, volume is king. A comprehensive review published in PubMed found that higher training volumes (10-20+ sets per muscle per week) lead to greater hypertrophy, with advanced lifters potentially benefiting from even higher volumes when recovery is adequate.
PPL and higher-frequency upper/lower splits allow you to accumulate this volume while managing fatigue. You can perform 15-25 sets per muscle group weekly, spread across multiple sessions, which is difficult to achieve with full body training.
For Strength Development
Winner: Full Body (3-4 day) or Upper/Lower (4 day)
Strength is a skill. The more frequently you practice a lift, the better you become at it through neural adaptations and motor pattern refinement. A meta-analysis published in PubMed examining resistance training frequency and strength gains found that higher frequency training leads to greater strength improvements when total volume is not equated, with the benefits primarily driven by increased training volume that comes with more frequent sessions.
Full body splits allow you to squat, bench, and deadlift 3-4 times weekly with moderate volume, perfect for strength development. Upper/lower splits also work well, providing twice-weekly training of all major lifts.
For Beginners
Winner: Full Body (3 day)
New lifters need to learn movement patterns, build work capacity, and develop a training habit. Full body splits provide all these benefits with minimal complexity.
I've started hundreds of beginners on 3-day full body programs at Bose Fitness, and the results are consistently excellent. The frequent practice of fundamental movements leads to rapid skill acquisition and strength gains.
For Time-Constrained Individuals
Winner: Full Body (2-3 day) or Upper/Lower (3-4 day)
If you can only train 2-4 days weekly, full body or upper/lower splits ensure you're hitting all muscle groups with adequate frequency. Missing a workout doesn't mean missing an entire muscle group for the week.
Many of my online coaching clients are busy professionals who travel frequently. We use full body or upper/lower splits to maintain their progress even with inconsistent schedules.
For Advanced Bodybuilders
Winner: Push/Pull/Legs (6 day)
Advanced lifters need high volumes to continue progressing. PPL splits allow for 15-25+ sets per muscle group weekly, with sufficient exercise variety to target muscles from multiple angles.
When I prepared for my Mr. India competition, I used a 6-day PPL split with additional arm specialization. The high volume and focused sessions were necessary to bring up weak points and achieve the conditioning required for stage.
For Athletes in Other Sports
Winner: Full Body (2-3 day) or Upper/Lower (3-4 day)
Athletes need to balance strength training with sport practice, conditioning, and recovery. Full body and upper/lower splits provide effective strength stimulus without excessive fatigue that could compromise sport performance.
I work with several cricket and football players in Kolkata who use 3-day full body or 4-day upper/lower splits alongside their sport training. This approach maintains strength and muscle mass without interfering with their primary athletic goals.
Real-World Application: How to Choose Your Split
After 9 years of programming for diverse clients at Bose Fitness, here's my decision-making framework for choosing training splits:
Step 1: Assess Your Training Experience
0-6 months: Start with full body training
6-18 months: Consider upper/lower or continuing full body with more volume
18+ months: Any split works; choose based on schedule and goals
Step 2: Determine Your Available Training Days
2-3 days/week: Full body only
3-4 days/week: Full body or upper/lower
4-5 days/week: Upper/lower or PPL
5-6 days/week: PPL or high-frequency upper/lower
Step 3: Define Your Primary Goal
General fitness and health: Full body
Strength and power: Full body or upper/lower
Muscle hypertrophy: PPL or upper/lower
Athletic performance: Full body or upper/lower
Step 4: Consider Your Recovery Capacity
Recovery depends on age, stress, sleep, nutrition, and genetics. Research published in the European Journal of Applied Physiology shows that recovery capacity varies significantly between individuals.
If you're young (under 30), well-rested, eating adequately, and managing stress, you can handle higher frequency and volume. If you're older, sleep-deprived, or highly stressed, lower frequency splits may be more appropriate. Harvard Health Publishing recommends that adults engage in strength training at least twice a week, with sessions lasting 30-60 minutes total per week for optimal health benefits.
Step 5: Factor in Personal Preference
This often gets overlooked, but adherence is everything. The best program is the one you'll actually follow consistently.
Do you enjoy frequent, shorter sessions? Choose full body.
Do you prefer longer, focused sessions on specific body parts? Choose PPL.
Want a balance? Choose upper/lower.
Common Programming Mistakes to Avoid
Throughout my career, I've seen clients make the same mistakes repeatedly. Here are the most common errors when implementing training splits:
Mistake 1: Too Much Volume Too Soon
Beginners often start with a 6-day PPL split they found online, designed for advanced lifters. They quickly burn out, get injured, or make no progress.
Start conservatively. You can always add volume, but recovering from overtraining and injury takes time.
Mistake 2: Not Enough Frequency
Some lifters train each muscle group only once weekly. Research consistently shows that higher frequency training produces better results for most people.
Aim for 2-3 training sessions per muscle group per week, regardless of which split you choose.
Mistake 3: Ignoring Recovery
Your muscles grow when you rest, not when you train. According to the American College of Sports Medicine and Harvard Health Publishing, adequate recovery between sessions is essential for adaptation, including 7-9 hours of sleep nightly and sufficient protein intake.
Ensure you're getting quality sleep, eating sufficient protein (1.2-1.7 grams per kilogram of bodyweight for those who strength train regularly, according to Mayo Clinic Health System), and managing stress effectively.
Mistake 4: Constantly Switching Splits
Some people change their program every few weeks, never giving their body time to adapt. Progressive overload—gradually increasing weight, reps, or volume over time—is the primary driver of muscle growth according to comprehensive reviews published in Sports Medicine and PubMed.
Stick with a split for at least 8-12 weeks before considering a change.
Mistake 5: Poor Exercise Selection
Your training split doesn't matter if you're doing ineffective exercises. Prioritize compound movements that work multiple muscle groups: squats, deadlifts, presses, rows, and pull-ups should form the foundation of any program.
Sample Training Programs for Each Split
Let me provide concrete examples of how to structure each training split. These are based on programs I've used successfully with clients at Bose Fitness.
Sample Full Body Program (3 Days/Week)
Day 1: Full Body A
Squat: 3 sets x 6-8 reps
Bench Press: 3 sets x 6-8 reps
Barbell Row: 3 sets x 8-10 reps
Romanian Deadlift: 3 sets x 10-12 reps
Dumbbell Shoulder Press: 2 sets x 10-12 reps
Plank: 3 sets x 30-60 seconds
Day 2: Full Body B
Deadlift: 3 sets x 5-6 reps
Overhead Press: 3 sets x 6-8 reps
Pull-ups (or Lat Pulldown): 3 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Incline Dumbbell Press: 2 sets x 10-12 reps
Bicycle Crunches: 3 sets x 15-20 reps
Day 3: Full Body C
Front Squat: 3 sets x 8-10 reps
Dips (or Close-Grip Bench): 3 sets x 8-10 reps
Cable Row: 3 sets x 10-12 reps
Leg Curl: 3 sets x 12-15 reps
Lateral Raises: 3 sets x 12-15 reps
Russian Twists: 3 sets x 15-20 reps
Sample Push/Pull/Legs Program (6 Days/Week)
Day 1: Push
Bench Press: 4 sets x 6-8 reps
Overhead Press: 3 sets x 8-10 reps
Incline Dumbbell Press: 3 sets x 10-12 reps
Lateral Raises: 3 sets x 12-15 reps
Tricep Dips: 3 sets x 10-12 reps
Overhead Tricep Extension: 3 sets x 12-15 reps
Day 2: Pull
Deadlift: 4 sets x 5-6 reps
Pull-ups: 3 sets x 8-10 reps
Barbell Row: 3 sets x 8-10 reps
Face Pulls: 3 sets x 15-20 reps
Barbell Curl: 3 sets x 10-12 reps
Hammer Curl: 3 sets x 12-15 reps
Day 3: Legs
Squat: 4 sets x 6-8 reps
Romanian Deadlift: 3 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Leg Curl: 3 sets x 12-15 reps
Bulgarian Split Squat: 3 sets x 10-12 reps each leg
Calf Raises: 4 sets x 15-20 reps
(Repeat Days 4-6 with slight exercise variations and different rep ranges)
Sample Upper/Lower Program (4 Days/Week)
Day 1: Upper Body A
Bench Press: 4 sets x 6-8 reps
Barbell Row: 4 sets x 6-8 reps
Overhead Press: 3 sets x 8-10 reps
Lat Pulldown: 3 sets x 10-12 reps
Dumbbell Curl: 2 sets x 12-15 reps
Tricep Pushdown: 2 sets x 12-15 reps
Day 2: Lower Body A
Squat: 4 sets x 6-8 reps
Romanian Deadlift: 3 sets x 8-10 reps
Leg Press: 3 sets x 10-12 reps
Leg Curl: 3 sets x 12-15 reps
Calf Raises: 3 sets x 15-20 reps
Ab Wheel: 3 sets x 10-15 reps
Day 3: Upper Body B
Incline Dumbbell Press: 4 sets x 8-10 reps
Pull-ups: 4 sets x 6-10 reps
Dumbbell Shoulder Press: 3 sets x 10-12 reps
Cable Row: 3 sets x 10-12 reps
Lateral Raises: 3 sets x 12-15 reps
Face Pulls: 3 sets x 15-20 reps
Day 4: Lower Body B
Deadlift: 4 sets x 5-6 reps
Bulgarian Split Squat: 3 sets x 10-12 reps each
Leg Extension: 3 sets x 12-15 reps
Nordic Curl: 3 sets x 6-8 reps
Hip Thrusts: 3 sets x 10-12 reps
Hanging Leg Raises: 3 sets x 10-15 reps
Progressive Overload Across Different Splits
Regardless of which training split you choose, progressive overload remains the fundamental principle driving adaptation. According to research in the European Journal of Sport Science, systematically increasing training stimulus over time is necessary for continued progress.
Here's how to implement progressive overload with each split:
Full Body Progression
With full body training, you're performing each exercise 3 times weekly. This allows for frequent small progressions.
Week 1-3: Establish baseline weights and focus on perfect technique Week 4-6: Add 1-2 reps per set or small weight increases Week 7-9: Continue adding reps or weight every 1-2 weeks Week 10: Deload (reduce volume by 40-50%)
Push/Pull/Legs Progression
PPL allows for substantial volume per muscle group, so progression can happen through adding sets, reps, or weight.
Weeks 1-4: Focus on one progression method (e.g., add reps) Weeks 5-8: Switch to another method (e.g., add weight) Weeks 9-12: Implement advanced techniques like drop sets or rest-pause Week 13: Deload
Upper/Lower Progression
Upper/lower splits benefit from varying intensity between the two weekly sessions for each body part.
Day 1 (Heavy): Focus on strength with 5-8 reps, progress by adding weight Day 2 (Volume): Focus on hypertrophy with 10-15 reps, progress by adding reps or sets
This approach, supported by research in the Journal of Strength and Conditioning Research, allows you to develop both strength and size effectively.
The Role of Deloads and Recovery Weeks
One aspect often overlooked in training split discussions is the necessity of periodic deloads. A scientific review published in Sports Medicine demonstrates that planned recovery periods prevent overtraining and optimize long-term progress by allowing complete physiological recovery.
At Bose Fitness, I implement deloads every 4-8 weeks depending on training intensity and client recovery capacity. A deload involves reducing training volume by 40-50% for one week while maintaining intensity (weight on the bar).
This allows your muscles, joints, and nervous system to fully recover, priming you for new personal records in the subsequent training block.
Nutrition Considerations for Different Training Splits
Your training split should influence your nutrition strategy. Research from the International Society of Sports Nutrition and Mayo Clinic Health System provides evidence-based recommendations for optimizing nutrition alongside resistance training.
Caloric Distribution
For full body training (3 days/week), maintain relatively consistent daily calories since every day is a training day or recovery day.
For PPL or upper/lower splits (4-6 days/week), you might slightly increase calories on training days and reduce them on rest days, though this approach is optional and individual.
Protein Intake
Regardless of split, aim for 1.2-1.7 grams of protein per kilogram of bodyweight daily if you regularly lift weights or train for athletic events, according to Mayo Clinic Health System. This ensures adequate amino acids for muscle protein synthesis and recovery.
I recommend my clients at Bose Fitness distribute protein evenly across 3-5 meals to optimize muscle building throughout the day. Mayo Clinic research suggests consuming 15-30 grams of protein at each meal, as higher intakes (more than 40 grams) in one sitting are no more beneficial than the recommended amount.
Pre and Post-Workout Nutrition
For longer sessions (PPL upper body, full body workouts), ensure adequate carbohydrates before training to fuel performance.
Post-workout nutrition timing is less critical than once thought, but consuming protein within a few hours of training supports recovery.
Transitioning Between Training Splits
As you progress in your fitness journey, you'll likely transition between different splits. Here's how to make these transitions smooth and effective.
From Full Body to Upper/Lower
After 3-6 months of full body training, transitioning to upper/lower allows for increased volume per muscle group.
Start with the lower end of recommended volume for each muscle group and gradually build up over 4-6 weeks. Your body needs to adapt to the increased workload per session.
From Upper/Lower to PPL
This transition typically happens after 6-12 months of consistent upper/lower training when you're ready for higher volumes and frequency.
Begin with a 3-day PPL rotation (once through the cycle per week) before progressing to 6 days. This allows you to adapt to the new split without overwhelming your recovery capacity.
From PPL Back to Full Body or Upper/Lower
Sometimes, life circumstances change, or you need a mental break from high-frequency training. Transitioning from PPL to lower frequency splits is perfectly acceptable.
When reducing frequency, maintain or slightly increase volume per session to compensate for reduced weekly frequency.
Frequently Asked Questions
Q: Can I build muscle with just 3 full body workouts per week?
Absolutely. Research demonstrates that training muscles 2-3 times weekly is optimal for most people. A well-designed 3-day full body program provides adequate stimulus for muscle growth, especially for beginners and intermediates. I've had clients at Bose Fitness gain significant muscle with just 3 weekly sessions when nutrition and recovery were optimized.
Q: Is push/pull/legs better than upper/lower for building muscle?
Not necessarily. Both splits can be effective for hypertrophy when volume and intensity are properly programmed. PPL allows slightly higher volumes due to more training days, but upper/lower can achieve similar results with appropriate programming. Choose based on your schedule and recovery capacity rather than assuming one is universally superior.
Q: How long should I stick with one training split before changing?
Minimum 8-12 weeks. Your body needs time to adapt to a training stimulus, and progressive overload requires consistency. Constantly changing programs prevents you from making meaningful progress. I recommend running a split for at least 12 weeks, preferably 16-24 weeks, before considering a change.
Q: Can I do cardio with these training splits?
Yes. Cardiovascular exercise can be incorporated with any training split. For full body training, do low-intensity cardio on off days. For PPL and upper/lower splits, add 20-30 minutes of cardio after strength training or on rest days. Research from Harvard Health Publishing and the American Heart Association suggests that combining strength training with cardiovascular exercise provides comprehensive health benefits, including improved heart health, better blood sugar control, and enhanced overall fitness. Moderate cardio doesn't interfere with strength gains when nutrition and recovery are adequate. At Bose Fitness, I often combine strength training with yoga sessions for my clients, which provides both flexibility and cardiovascular benefits.
Q: What if I miss a workout on my training split?
With full body training, simply continue with the next scheduled session—you haven't missed any muscle groups entirely. With PPL and upper/lower, you have two options: either continue with the next planned workout or make up the missed session if possible. One missed workout won't derail your progress. Consistency over weeks and months matters more than perfection.
Q: Should I train to failure on every set?
No. Training to complete muscular failure on every set is unnecessary and can hinder recovery. Research published in PubMed examining training to failure suggests leaving 1-3 reps in reserve (RIR) on most sets produces excellent results while managing fatigue. Save training to failure for the last set of isolation exercises. I teach my clients at Bose Fitness to focus on quality reps with proper form rather than grinding out forced reps with compromised technique.
Q: Can women follow the same training splits as men?
Absolutely. The principles of muscle growth and strength development are identical regardless of gender, as confirmed by research in Sports Medicine and guidelines from the American College of Sports Medicine. Women should follow the same programming guidelines based on experience level, goals, and schedule. The myth that women need different training approaches has been thoroughly debunked by scientific research. I've trained hundreds of female clients in Kolkata using these exact splits with outstanding results.
Q: How do I know if I'm recovering adequately between sessions?
Signs of adequate recovery include: consistent performance in the gym (maintaining or progressing weights and reps), good energy levels, stable mood, adequate sleep quality, and absence of persistent soreness or joint pain. If you're experiencing chronic fatigue, declining performance, persistent soreness, or mood disturbances, you may need more recovery time between sessions or reduced training volume.
Q: Should older adults (50+) use different training splits?
Older adults can use any of these splits but may benefit from lower frequencies initially (2-3 days weekly) to allow for increased recovery time. Research published in BMJ Open Sport & Exercise Medicine and Harvard Health Publishing demonstrates that resistance training is crucial for maintaining muscle mass and bone density as we age, with even intensive strength training showing benefits for older adults. A meta-analysis in PubMed examining older adults (60+ years) found that training twice per week is sufficient for muscle strength and hypertrophy gains. I've successfully trained clients in their 50s, 60s, and 70s at Bose Fitness using modified full body and upper/lower splits with excellent results. The key is starting conservatively and progressing gradually while maintaining proper form.
Q: Can I combine different splits throughout the year?
Yes, this approach is called periodization. You might run a strength-focused full body split for 12 weeks, transition to an upper/lower split for muscle building for 16 weeks, then use a 6-day PPL for a physique-focused phase. This variety can prevent plateaus and keep training mentally engaging. However, ensure you're running each split long enough (minimum 8-12 weeks) to adapt and progress before switching.
Final Recommendations: Finding Your Optimal Training Split
After working with diverse clients across Kolkata and through online coaching worldwide, here's my philosophy on training splits: The best split is the one that aligns with your current life circumstances, goals, and recovery capacity while providing progressive stimulus for adaptation.
For most people reading this article, I recommend:
If you're a beginner: Start with a 3-day full body split. Master the fundamental movement patterns, build work capacity, and establish a consistent training habit. Stay with this for at least 6 months.
If you're an intermediate lifter: Transition to a 4-day upper/lower split. This provides the perfect balance of frequency, volume, and recovery while allowing for continued progression. You can maintain this split for years with excellent results.
If you're an advanced lifter or competitive bodybuilder: Implement a 5-6 day PPL or high-frequency upper/lower split. Your higher training volumes and need for exercise variety make these splits ideal.
If you're time-constrained: Choose full body training 2-3 times weekly. You'll make better progress with consistent full body sessions than sporadic higher-frequency training.
If you're an athlete in another sport: Use 2-3 day full body or 3-4 day upper/lower splits to maintain strength without interfering with sport performance.
Training is just one component of a comprehensive fitness program. According to research published in the British Journal of Sports Medicine and health guidelines from Harvard Health Publishing, nutrition, sleep, stress management, and consistency over time are equally important for achieving your goals. Harvard Health research shows that strength training provides numerous health benefits beyond muscle growth, including reduced risk of cardiovascular disease, diabetes, improved bone density, and a 10-20% lower risk of early death when performed for just 30-60 minutes per week.
At Bose Fitness, whether I'm working with clients in person at my Ballygunge studio, providing home personal training across Kolkata, or coaching people online worldwide, I customize training splits based on individual needs. The framework remains the same, but the application is always personal.
Conclusion: Take Action and Stay Consistent
You now have a comprehensive understanding of the three most effective training splits—full body, push/pull/legs, and upper/lower. You know who each works best for, the science behind their effectiveness, and how to implement them.
The next step is taking action. Choose a split that aligns with your current situation, commit to it for at least 12 weeks, focus on progressive overload, prioritize recovery, and trust the process.
Training splits are tools, not magic formulas. Your dedication to consistent training, proper nutrition, adequate sleep, and progressive overload will determine your success far more than which specific split you follow.
If you're in Kolkata or anywhere in the world and need personalized guidance on implementing these training splits, I'm here to help. At Bose Fitness, I provide customized programming based on your unique goals, schedule, and circumstances—whether through in-person training at my Ballygunge studio, home personal training, or online coaching.
Your fitness journey is unique. Let's work together to find the training approach that gets you the results you deserve.
About the Author Training Split Comparisons: Full Body vs Push/Pull/Legs vs Upper/Lower – Which One is Right for You?
Kaushik Bose is the founder of Bose Fitness, a certified personal trainer, yoga instructor, and Mr. India bronze medalist with over 9 years of experience transforming lives through fitness. With a deep understanding of exercise science, programming principles, and real-world coaching experience, Kaushik has helped hundreds of clients in Kolkata and worldwide achieve their fitness goals.
Specializing in personalized training approaches, Kaushik offers:
Home Personal Training throughout Kolkata
Yoga Sessions (home and online) combining traditional practices with modern fitness
Gym Training with expert programming and technique coaching
Online Fitness Coaching for clients worldwide
Whether you're a complete beginner taking your first steps toward fitness, an intermediate lifter looking to break through plateaus, or an advanced athlete pursuing competitive goals, Kaushik provides evidence-based programming tailored to your unique needs.
Contact Bose Fitness
Location: Near Chowdhary House, Ballygunge Place, Ballygunge, Kolkata, West Bengal 700019
Phone: +91 98755 07908
Ready to transform your physique and achieve your fitness goals? Contact Bose Fitness today for personalized training programs designed specifically for your needs, schedule, and goals. Whether you prefer training at home, in the gym, online, or through yoga sessions, Kaushik Bose has the expertise and experience to guide you toward success.
Start your transformation journey with evidence-based training, expert coaching, and personalized support from one of Kolkata's most experienced fitness professionals. Training Split Comparisons: Full Body vs Push/Pull/Legs vs Upper/Lower – Which One is Right for You?
