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Split, upper/lower, push-pull-legs or full body — which routine gives the most results in hypertrophy? Practical and evidence-based comparison.
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Direct answer: The best training division is the one that allows you to train each muscle group at least twice a week, with a volume of between 10 and 20 sets per group, and that fits into your real routine with consiste
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Each session includes exercises for the main groups: legs, back, chest, shoulders, arms and core. Typically 3 days a week (Monday, Wednesday, Friday).
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Training A: upper limbs (chest, back, shoulders, arms). Training B: lower limbs (legs, glutes, core). Typically 4 days a week (A-B-rest-A-B).
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It can be done 3x/week (each group 1x) or 6x/week (each group 2x).
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Each day is dedicated to one group: second chest, third back, fourth shoulder, fifth arm, sixth leg. Saturday and Sunday rest.
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Days/week available Recommended division ------ 2 Full body 2x (minimum viable) 3 Full body 3x 4 Upper/Lower 4x 5 Upper/Lower/Upper/Lower/Leg focus or partial PPL 6 PPL 6x or Arnold split
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Split vs Full Body: Which Training Division is Best for Hypertrophy?
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