A training split is the blueprint of your individual training program. For example, you might alternate between training your upper body and lower body every other day.
It’s unfortunate, but the natural bodybuilding game and fitness industry as a whole is littered with smoke and mirrors. My hope is that this information gives you the knowledge to maximize your physique and not fall for the fake hustle trends.
What Is The Best Training Split?
Over my 25 years in the iron game, I’ve used just about every training split you can think of. And the best training split you can use is the one that allows you to maximize your primary training goal.
Someone training primarily for fat loss is going to have a completely different training split than someone training strictly to increase their athletic performance. One issue that many lifters run into is using the wrong split for the wrong goal.
The training split for a natural bodybuilder is different than the split for a sprinter because the primary goal is different. Bodybuilding is all about improving your physique, building muscle, and losing body fat. Sprinting is all about getting faster and improving your performance in your event.
Lifting weights 3 or 4 days per week works well for most natural bodybuilders and lifters looking to transform their body. Lifting weights 2 or 3 days per week works well for most athletes because athletes have to factor in their actual sport specific training.
Athletes absolutely need to get stronger, push iron, and get more durable. But spending too much time in the weight room at the expense of developing their sport skills will have a detrimental effect on their athletic performance and recovery. Here’s how to match your training split to your goal.
Best Training Splits (Simple Guide)
For Natural Bodybuilders (3–4 days):
- Upper / Lower (3 or 4 days)
- Push / Pull / Legs (3 or 4 days)
- Shoulders & Arms / Legs / Chest & Back (3 or 4 days)
For General Fitness (3 days):
- Full Body (3x per week)
For Athletes (2–3 days):
- Full Body or Upper / Lower (lower volume)
The Last Rep
The best training split isn’t the one that looks good on paper. It’s the one that allows you to train hard, recover, and progress.
Your split needs to match your goal or you’ll be leaving a lot of results on the table. If you are ready to use a training split that will get the results you want, fill out my intake form today.
I’ll holla at you next time.
The People’s Trainer,
Fitman
