---
title: 'How To Find the Best Training Split For YOU'
source: 'https://youtube.com/watch?v=hr3EHoYt-tM'
video_id: 'hr3EHoYt-tM'
date: 2026-08-01
duration_sec: 480
---

# How To Find the Best Training Split For YOU

> Source: [How To Find the Best Training Split For YOU](https://youtube.com/watch?v=hr3EHoYt-tM)

## Summary

The video provides a systematic guide to choosing a training split based on how many days per week you can commit to the gym. It covers the pros and cons of four major splits and recommends the best options for 2 to 6 day training schedules, emphasizing the principle of training each body part twice per week.

### Key Points

- **Key Principle: Train Each Body Part Twice a Week** [00:15] — The number of weekly training days is the main factor, and to get the best results you should train each body part twice per week.
- **Push/Pull/Legs Pros and Cons** [00:39] — This split allows focus on one movement pattern per session, helping recovery, but requires at least 5-6 gym visits per week to be effective.
- **Full Body Pros and Cons** [01:04] — Full body offers maximum scheduling flexibility and no overlap issues, but lacks specificity because everything is trained at once. Exercise order can add some focus.
- **Upper/Lower Split Overview** [01:53] — Upper/lower is the easiest split to understand, but upper body days can be longer than lower body days, causing a time imbalance.
- **Arnold Split Pros and Cons** [02:06] — The Arnold split can emphasize specific areas like chest and shoulders, but realistically it requires more weekly gym sessions.
- **Best Split for 2 Days Per Week** [02:43] — Full body is the clear best option for two weekly workouts, as other splits can't hit all body parts twice per week.
- **Best Splits for 3 Days Per Week** [03:39] — Full body and upper/lower (two upper days, one lower day) are the better options; push/pull/legs and Arnold split are possible but less ideal.
- **Best Split for 4 Days Per Week** [04:42] — Upper/lower is the star 4-day split, giving two upper and two lower days that perfectly hit the twice-per-week quota for all body parts.
- **Best Splits for 5 Days Per Week** [05:20] — Push/pull/legs and Arnold split shine at 5 days, especially for upper-body emphasis; upper/lower can be adapted with three upper days and shorter sessions.
- **Best Splits for 6 Days Per Week** [06:23] — Push/pull/legs and Arnold split are ideal, as running their three-day cycles twice gives short workouts; upper/lower becomes too spread out with very short leg days.
- **Bonus: Free Personalized Quiz** [07:14] — The presenter offers a free quiz on his website that recommends training, nutrition, and cardio plans without requiring an email address.

### Conclusion

To find the best training split, base your decision on the number of days you can realistically train each week and ensure each body part is trained twice weekly. The optimal split ranges from full body for 2 days to push/pull/legs or Arnold split for 6 days.

## Transcript

seen this exact question in my email so many times that is literally impossible want to find out the best training split for your exact situation, this is the video for you. I will simply explain everything that you need to know. And at
the end of the video, I have a surprise for you that will make finding the best training split for you even easier. The main thing you need to focus on is the week. That is one of the main factors when it comes to finding the best
training split for you. But before you make that decision, you need to know that to get the best results, you should train each body part twice per week. Keep this in mind as we move along because it will be very relevant. Before
we get into the best options for each day variation, let's quickly go over the pros and cons for each of the training splits. The first one is pushpull legs. This is a great split because it gives you the ability to focus on just one
type of movement pattern in each workout. So you are either only pushing, only pulling, or only training legs, which allows each body part to recover biggest con of this split, which you will also see a little later, is that it
really needs you to go to the gym at least five or in the best case, six times per week to get the absolute most out of it. Then we have the full body split. The biggest pro is for sure the amount of flexibility you get. Because
body, you can easily move your workout days around and there will not be any overlap issues whatsoever. And as you will see in a second, the full body split especially shines if you want to work out just a couple times per week.
The thing that some people might find off-putting about the full body split is the lack of specificity. Because unlike the pushpull X for example, where you always get to focus on one specific movement pattern, in the full body split
you pretty much train everything at once every single time. The only way you can create some type of specificity in your full body workouts is by paying attention to the order of your exercises. Meaning, the body parts you
should be towards the start of the workout and not the end. Now, let's talk about the upper lower split. This is probably the easiest split to understand right from the get-go. You know, it's in the name, and as you will see later,
there are variations that are absolutely perfect for the upper lower split. The problem with it is that the upper days can get a little longer than the lower body days. So there is a little bit of a time imbalance. But as you will also see
later, this can also be solved. And lastly, we have the Arnold split. The don't have to train chest and shoulders shoulders are lacking, this could be what changes everything. Realistically,
the only con of this split is that it requires you to go to the gym more times per week, but you will see that in a second. All right. Now, let's talk about all the day variations starting from two all the way to 6 days per week. So, the
first option is going to the gym two times per week. This is realistically utilize to still grow and not just maintain. With this variation, there is obviously not many options. Because we want to work out just two days per week
and hit all the body parts two times a week, then the answer is of course doing and the pushpull legs are out of the question right away as they consist of three different workouts which you can't really fit into two days. The upper
skipping legs and doing two upper body days or doing one upper and one lower. two times per week quota. So it is possible but the best option for training only two times per week is definitely full body. And yes, the
individual workouts might be a little longer. After all, you are trying to sandwich the whole week into just two workouts. But it's definitely a good luxury of going to the gym more than twice a week. Now, let's move on to
three workouts per week. Here, it starts to open up a little more. As in those three days, you can fit one whole cycle of pushpull X or the Arnold split. Plus, upper lower split in a configuration of
two upper body days and one lower body day. But as you start to notice, not all of these options fit the criteria of hitting each body part twice per week. the Arnold split are not the best fit for working out just three days per
week. It's possible, but there are definitely better options. The two better options are full body and upper lower. With full body, you obviously got basically every single body part. So there will be no trouble hitting the two
times per week quota. And as I mentioned with upper lower, you get two upper body days and one lower body day. So your upper body will be covered. And even though you get to hit your legs just once per week, that will most likely be
are really struggling with your leg size, you don't necessarily need to train your legs twice per week. I know that you don't like to train legs at all anyway. So it should be fine. Now, let's move to four days per week. Here it
starts to get really interesting. First, let's get the full body out of the way is a great option for basically any day variation. So, if you enjoy this style of training, you definitely can't go wrong with it. Now, for the star of the
4 day per week training, which is the upper lower split, I'm referring to it as a star because this is the most classic 4-day setup as it fits absolutely perfectly. You get two upper body and two lower body days per week,
which hits the two times per week quota perfectly for all of your body parts. So, if you are set on training exactly four times per week, the upper lower single best option here. When it comes to the Arnold and the pushpull leg
to fit them into a 4 day per week schedule. It's doable, but the full body and the upper lower are definitely better options if you want to work out 4 days per week. Now, let's take a look at the 5day per week options. As per usual,
full body is a good option. But as we finally got to 5 days per week, this is splits start to shine more. There is a lot of fun setups that you can create, but the 5day variations in particular are great for really emphasizing your
upper body while still keeping your legs in the game. So, these two splits are a great choice if you want to work out 5 days per week. The only split we still didn't talk about for the 5day variation is upper lower. If you want to do the
upper lower five times a week, it opens up the possibility to have three upper body days, which is definitely interesting because one of the cons of the upper lower split is that the upper days are a little longer than the lower
body days. So, by having three upper body days instead of just two, you can spread out the exercises a little better and end up with shorter workouts as a result. But yeah, you have to go to the gym one more time. That's the trade-off.
And now, finally, 6 days per week. As per usual, full body can be an option, but the best options here are definitely pushpull eggs and the Arnold split. Because they each consist of three different workout days, running them two
times per week turns into the perfect six day per week split. And I know that a ton of people are fans of this setup because the workouts are really short con is that you have to go to the gym six times per week. And for some people,
the most time-consuming part of going to the gym is actually the way there. And lastly, the upper lower. Running it in a 6-day variation can be an option, but when you spread it out so thin, your leg days might end up being so short that it
going to the gym for such an insanely short workout. So, it would definitely feel so much more efficient if you instead went with the 5day or the mythical 4-day version. And that's how you decide what training plan you should
go with. And don't think that I forgot about the present I promised you at the start. Recently, I created a quiz on my website that if you fill in, it will training, nutrition, and cardio option for you. And that's completely free. You
don't even have to give me your email or anything like that. So, if you are still a little unsure of which training plan would be the best fit for you, click the link in the pinned comment or simply go to my website and you will see it. You
details that will guarantee that you get the best plan for your exact situation. So, I will see you on the quiz. Thanks for watching and I will see you next time. If you thought this video was good, then
If you thought this video was good, then this one is even better. [music]