The Complete Beginner Training Split Guide
By NoBONES
Introduction - I’ve seen a lot of new users asking what gym split they should follow and similar questions so I decided to put together a megaguide covering all the main gym splits. This thread will go through each split, how it’s structured, its advantages and drawbacks, and what type of lifter it’s best for
The Layout
>BRO Split Spoiler
>PPL Split Spoiler
>U/L Split Spoiler
>FBEOD Split Spoiler
>Reps and Sets
Used AI for grammar corrections and formatting purposes
Note -There are a lot of knowledgeable guys here who know more than me about this topic. I only made this thread because I’ve seen many people asking what split they should follow so I decided to put together a more formal guide. This is also one of the first threads I’ve made here so let me know your thoughts . Thanks u
BastiHgH
C
cp_
1ncel
Kurdish_slayer
CertifiedLtn @VelocityAnt¹
Circadex
R
Rm1
hoodsickle
determinism
Kakashi69 @darkie+
Z1gler7
6zrir6a
Razi
FS51
tmpll
sensitive sapphire
Judenbänker
XvideosDemon
Synapzyzz
FoidSlayer
9Dino
Baal
Hyporoxin
Godveil Heir
dior
By NoBONES
Introduction - I’ve seen a lot of new users asking what gym split they should follow and similar questions so I decided to put together a megaguide covering all the main gym splits. This thread will go through each split, how it’s structured, its advantages and drawbacks, and what type of lifter it’s best for
The Layout
>BRO Split Spoiler
>PPL Split Spoiler
>U/L Split Spoiler
>FBEOD Split Spoiler
>Reps and Sets
BRO Split
Overview - Bro split is a simple training style where you focus on one major muscle group per day hitting it with higher volume and intensity then letting it fully recover before training it again the next week . The BRO split can be effective for beginners because its low frequency and higher per-session volume reduce systemic fatigue, simplify motor learning and allow focused attention on a single muscle group
Variation 1
The classic 5-day bro split trains each major muscle group once per week.
Set/Rep Scheme - All exercises 3 sets × 8 reps
Load/Intensity Guidance - Increase weight by 5% when a workout’s sets all reach 3×8 with proper form. Beginners may start with only 2 working sets per exercise in Week 1 then progress to 3 sets by Week 2. Over 4–8 weeks aim to gradually add weight each week or add an additional set in the latter weeks. Because each muscle is only worked once weekly here, maximize effort on that day (but ensure good recovery before the next chest or back workout the following week). Shouldering one muscle group per day makes each session shorter but overall frequency per muscle is low (once per week)
A sample layout
Day 1 - Chest
Day 4 - Shoulders (Delts)
Overview - A refined 6 day bro split with planned muscle overlap and spread out weekly volume, so major muscles are trained more than once while recovery stays controlled and effective
Set/Rep Scheme-
Compounds 3–5 sets of 4–8 reps.
Isolations 2–4 sets of 8–15 reps.
Train most sets at 0–2 reps in reserve add load or reps weekly
Load/Intensity guidance - Use heavy loads for compounds and moderate loads for isolation train most sets within 0–2 reps of failure prioritize progressive overload and slightly reduce intensity on overlapping days to control fatigue
A sample layout
Chest (2× / week)
1.Barbell or DB Bench Press
2.Incline Press
3.Chest Fly (cable or machine)
4.Dips
Back (2X / week)
1.Pull ups / Lat Pulldown
2.Barbell or Chest Supported Rows
3.Seated Cable Rows
4.Straight arm Pulldowns / Rear delt rows
SHOULDERS / DELTS
1.Overhead Press (BB or DB)
2.Lateral Raises (high volume)
3.Rear Delt Fly / Face Pulls
4.Upright cable laterals (optional)
Arms
Biceps
1.Barbell curls
2.Incline DB Curls
3.Hammer Curls
Triceps
1.Skullcrushers / Overhead Extensions
2.Cable Pushdowns
3.Dips / Close grip Press
Legs (2X / week)
1.Squats / Hack Squats
2.Romanian Deadlifts
3.Leg Press
4.Leg Curl (hamstrings)
5.Calf Raises
Overview - Bro split is a simple training style where you focus on one major muscle group per day hitting it with higher volume and intensity then letting it fully recover before training it again the next week . The BRO split can be effective for beginners because its low frequency and higher per-session volume reduce systemic fatigue, simplify motor learning and allow focused attention on a single muscle group
Variation 1
The classic 5-day bro split trains each major muscle group once per week.
Set/Rep Scheme - All exercises 3 sets × 8 reps
Load/Intensity Guidance - Increase weight by 5% when a workout’s sets all reach 3×8 with proper form. Beginners may start with only 2 working sets per exercise in Week 1 then progress to 3 sets by Week 2. Over 4–8 weeks aim to gradually add weight each week or add an additional set in the latter weeks. Because each muscle is only worked once weekly here, maximize effort on that day (but ensure good recovery before the next chest or back workout the following week). Shouldering one muscle group per day makes each session shorter but overall frequency per muscle is low (once per week)
A sample layout
Day 1 - Chest
- Barbell Bench Press – 3×8
- Incline Dumbbell Press – 3×8
- Chest Fly (Machine or Dumbbells)
- Lat Pulldown – 3×8
- Barbell Bent-over Row – 3×8
- Seated Cable Row – 3×8
- pullups - 5×3
- Squat (Back or Front) – 3×8
- Romanian Deadlift – 3×8
- Leg Press or Hack Squat – 3×8
- Leg Extension – 3×8
- Seated or Standing Calf Raise
Day 4 - Shoulders (Delts)
- Overhead Shoulder Press (DB or Barbell) – 3×8
- Dumbbell Lateral Raise – 3×8
- Rear Delt Fly – 3×8
- Barbell or Dumbbell Curls – 3×8
- Hammer Curls – 3×8
- Triceps Rope Pushdown – 3×8
- Overhead Triceps Extension – 3×8
Overview - A refined 6 day bro split with planned muscle overlap and spread out weekly volume, so major muscles are trained more than once while recovery stays controlled and effective
Set/Rep Scheme-
Compounds 3–5 sets of 4–8 reps.
Isolations 2–4 sets of 8–15 reps.
Train most sets at 0–2 reps in reserve add load or reps weekly
Load/Intensity guidance - Use heavy loads for compounds and moderate loads for isolation train most sets within 0–2 reps of failure prioritize progressive overload and slightly reduce intensity on overlapping days to control fatigue
A sample layout
Chest (2× / week)
1.Barbell or DB Bench Press
2.Incline Press
3.Chest Fly (cable or machine)
4.Dips
Back (2X / week)
1.Pull ups / Lat Pulldown
2.Barbell or Chest Supported Rows
3.Seated Cable Rows
4.Straight arm Pulldowns / Rear delt rows
SHOULDERS / DELTS
1.Overhead Press (BB or DB)
2.Lateral Raises (high volume)
3.Rear Delt Fly / Face Pulls
4.Upright cable laterals (optional)
Arms
Biceps
1.Barbell curls
2.Incline DB Curls
3.Hammer Curls
Triceps
1.Skullcrushers / Overhead Extensions
2.Cable Pushdowns
3.Dips / Close grip Press
Legs (2X / week)
1.Squats / Hack Squats
2.Romanian Deadlifts
3.Leg Press
4.Leg Curl (hamstrings)
5.Calf Raises
PPL Split
Overview - High volume split designed to maximize hypertrophy while still allowing proper recovery. Each muscle group is trained twice per week, using a heavy day for strength and a higher volume day for muscle growth and detail
Variation 1
Hypertrophy Focused 6 Day PPL
Rep Sheme - Typical 6–12 reps. Occasionally use higher rep or drop sets on isolation. Lower reps (6–8) on big compounds for strength carryover
Progression Track total volume weekly. When upper rep ranges are reached comfortably increase weight . A common scheme is 4 weeks of accumulating reps (more volume) then 4 weeks of higher intensity (heavier weight, lower reps) followed by a deload week. Alternatively use a daily undulating approach each week
Sample layout
2.Incline Dumbbell Press – 3X 6–8
3.Seated DB Shoulder Press – 2X 6–8
4.Cable Lateral Raises – 3X6-8
5.Rope Triceps Pushdown – 2X6
Pull A
1.Weighted Pull-Ups – 2X6–8
2.Barbell Row – 2X6–8
3.Chest-Supported DB Row – 2X8–12
4.Barbell Curl – 2X6–10
5.Face Pulls – 2X12–15
Legs A
1.High Bar Back Squat – 2X6–8
2.Leg Press – 2X6–8
3.Walking Lunges – 2X10
4.Leg Extensions – 2X6-8
5.Standing Calf Raises
Variation 2
2.Incline Barbell Bench – 2X6
3.Dumbbell Lateral Raises – 2X6-8
4.Cable Chest Fly – 2×6-8
5.Overhead Triceps Extension – 2X6-8
2.Single-Arm Cable Row – 2X8
3.Romanian Deadlift – 2X6–8
4.Incline DB Curl – 2X6-8
5.Rear-Delt Fly – 2X6-8
1.Romanian Deadlift – 2X6–8
2.Front Squat – 2X6–10
3.Lying Leg Curl – 2X6-8
4.Hip Thrust – 2X6
5.Seated Calf Raises – 2X6-8
Tips -
^ 0–2 RIR on compounds 1–2 RIR on accessories ( RIR = Reps In Reserve)
^Progress load OR reps weekly not both
Overview - High volume split designed to maximize hypertrophy while still allowing proper recovery. Each muscle group is trained twice per week, using a heavy day for strength and a higher volume day for muscle growth and detail
Variation 1
Hypertrophy Focused 6 Day PPL
Rep Sheme - Typical 6–12 reps. Occasionally use higher rep or drop sets on isolation. Lower reps (6–8) on big compounds for strength carryover
Progression Track total volume weekly. When upper rep ranges are reached comfortably increase weight . A common scheme is 4 weeks of accumulating reps (more volume) then 4 weeks of higher intensity (heavier weight, lower reps) followed by a deload week. Alternatively use a daily undulating approach each week
Sample layout
Push A
1.Barbell Bench Press – 3X6–82.Incline Dumbbell Press – 3X 6–8
3.Seated DB Shoulder Press – 2X 6–8
4.Cable Lateral Raises – 3X6-8
5.Rope Triceps Pushdown – 2X6
Pull A
1.Weighted Pull-Ups – 2X6–8
2.Barbell Row – 2X6–8
3.Chest-Supported DB Row – 2X8–12
4.Barbell Curl – 2X6–10
5.Face Pulls – 2X12–15
Legs A
1.High Bar Back Squat – 2X6–8
2.Leg Press – 2X6–8
3.Walking Lunges – 2X10
4.Leg Extensions – 2X6-8
5.Standing Calf Raises
Variation 2
Push B
1.Overhead Barbell Press – 2X62.Incline Barbell Bench – 2X6
3.Dumbbell Lateral Raises – 2X6-8
4.Cable Chest Fly – 2×6-8
5.Overhead Triceps Extension – 2X6-8
Pull B
1.Wide-Grip Lat Pulldown – 2X8–122.Single-Arm Cable Row – 2X8
3.Romanian Deadlift – 2X6–8
4.Incline DB Curl – 2X6-8
5.Rear-Delt Fly – 2X6-8
Legs B
1.Romanian Deadlift – 2X6–8
2.Front Squat – 2X6–10
3.Lying Leg Curl – 2X6-8
4.Hip Thrust – 2X6
5.Seated Calf Raises – 2X6-8
Tips -
^ 0–2 RIR on compounds 1–2 RIR on accessories ( RIR = Reps In Reserve)
^Progress load OR reps weekly not both
U/L Split
Overview - An upper/lower split divides workouts into upper body days and lower body days allowing high training volume with manageable session lengths. In a 5-day U/L program one might train upper body on 3 days and lower body on 2 days (ULULU) whereas a 6-day U/L uses three of each ( ULUUL). Both can hit each muscle 2–3 times a week
Note - Beginners benefit from 2–3 total body days intermediate trainees (6+ experience) often use a 4 day U/L. Advanced lifters can train 5 to 6 days. A U/L split suits intermediate/advanced trainees who need higher frequency and volume
Sample Layout -
5-Day U/L Sample:
Variation 1 (5 day U/L split)
Upper A
1.Barbell Bench Press – 2X6–8
2.Barbell Row – 2X6–8
3.Overhead Press – 2X6–8
4.Pull Ups or Lat Pulldown – 2X6–8 ()
5.Triceps Pressdown – 2X6–8
6.Biceps Curl – 2X6–8
Lower A
1.Back Squat – 2X6–8
2.Romanian Deadlift – 2X6–8
3.Bulgarian Split Squat or Lunges – 2X6-8
4.Leg Curl – 2X6
5.Standing or Seated Calf Raises – 2X6-8
Variation 2
Upper B
1.Incline Dumbbell Press – 2X6-8
2.Seated Cable Row – 2X6-8
3.Dumbbell Lateral Raise – 2X6-8
4.Face Pull – 2X6-8
5.Skullcrusher –2X6-8
6.Hammer Curl – 2X6-8
Lower B
1.Front Squat or Hack Squat –2X6-8
2.Hip Thrust or Glute Bridge – 2X6-8
3.Leg Extension – 2X6-8
4.Hamstring Curl – 2X6-8
5.Plank or Core Hold – 2X6-8
Upper C
1.Dumbbell Bench Press –2X6-8
2.Chest Fly –2X6-8
3.Cable Row – 3×10–15-2X6-8
4.Rear Delt Fly – 2X6-8
5.Triceps Kickback –2X6-8
6.Biceps Curl – 2X6-8
Tips -
^Heavy days 1-2 RIR Volume days 2–3 RIR
^Progress reps first then load
^If performance drops reduce volume not intensity
Overview - An upper/lower split divides workouts into upper body days and lower body days allowing high training volume with manageable session lengths. In a 5-day U/L program one might train upper body on 3 days and lower body on 2 days (ULULU) whereas a 6-day U/L uses three of each ( ULUUL). Both can hit each muscle 2–3 times a week
Note - Beginners benefit from 2–3 total body days intermediate trainees (6+ experience) often use a 4 day U/L. Advanced lifters can train 5 to 6 days. A U/L split suits intermediate/advanced trainees who need higher frequency and volume
Sample Layout -
5-Day U/L Sample:
Variation 1 (5 day U/L split)
Upper A
1.Barbell Bench Press – 2X6–8
2.Barbell Row – 2X6–8
3.Overhead Press – 2X6–8
4.Pull Ups or Lat Pulldown – 2X6–8 ()
5.Triceps Pressdown – 2X6–8
6.Biceps Curl – 2X6–8
Lower A
1.Back Squat – 2X6–8
2.Romanian Deadlift – 2X6–8
3.Bulgarian Split Squat or Lunges – 2X6-8
4.Leg Curl – 2X6
5.Standing or Seated Calf Raises – 2X6-8
Variation 2
Upper B
1.Incline Dumbbell Press – 2X6-8
2.Seated Cable Row – 2X6-8
3.Dumbbell Lateral Raise – 2X6-8
4.Face Pull – 2X6-8
5.Skullcrusher –2X6-8
6.Hammer Curl – 2X6-8
Lower B
1.Front Squat or Hack Squat –2X6-8
2.Hip Thrust or Glute Bridge – 2X6-8
3.Leg Extension – 2X6-8
4.Hamstring Curl – 2X6-8
5.Plank or Core Hold – 2X6-8
Upper C
1.Dumbbell Bench Press –2X6-8
2.Chest Fly –2X6-8
3.Cable Row – 3×10–15-2X6-8
4.Rear Delt Fly – 2X6-8
5.Triceps Kickback –2X6-8
6.Biceps Curl – 2X6-8
Tips -
^Heavy days 1-2 RIR Volume days 2–3 RIR
^Progress reps first then load
^If performance drops reduce volume not intensity
FBEOD split
Overview
This 3 day full body program is only recommended for experienced / advanced lifters. It uses high training frequency, compound focused sessions and tight fatigue management which requires solid technique and accurate load selection. Beginners and early intermediates may struggle to recover or execute the lifts properly this setup is intended for lifters who already understand RIR/RPE progression and form consistency
Sample Layout - (3 day split)
Day 1 1.Back Squat – 2X6-8
2.Barbell Bench Press – 2X6-8
3.Barbell Row – 1X6-8
4.Romanian Deadlift – 1X6–8
5.Triceps Pressdown – 1X6–8
6 Biceps Curl – 2X6-8
Day 2
1.Front Squat or Leg Press – 3X6–8
2.Incline Dumbbell Press – 3X6–8
3.Pull-Ups or Lat Pulldown – 3X6–8
4.Hip Thrust or Glute Bridge – 2X6–8
5.Lateral Raise – 2X6–8
6.Hammer Curl – 2X6–8
Day 3
1.Bulgarian Split Squat – 2X6–8 each leg
2.Dumbbell Bench Press – 2X6–8
3.Seated Cable Row – 1X6–8
4.Leg Curl – 2X6–8
5.Rear Delt Fly or Face Pull – 1X6–8
6.Calf Raises – 2X6–8
Tips
^Compounds: 1–2 RIR
^Accessories: 1–3 RIR
Overview
This 3 day full body program is only recommended for experienced / advanced lifters. It uses high training frequency, compound focused sessions and tight fatigue management which requires solid technique and accurate load selection. Beginners and early intermediates may struggle to recover or execute the lifts properly this setup is intended for lifters who already understand RIR/RPE progression and form consistency
Sample Layout - (3 day split)
Day 1 1.Back Squat – 2X6-8
2.Barbell Bench Press – 2X6-8
3.Barbell Row – 1X6-8
4.Romanian Deadlift – 1X6–8
5.Triceps Pressdown – 1X6–8
6 Biceps Curl – 2X6-8
Day 2
1.Front Squat or Leg Press – 3X6–8
2.Incline Dumbbell Press – 3X6–8
3.Pull-Ups or Lat Pulldown – 3X6–8
4.Hip Thrust or Glute Bridge – 2X6–8
5.Lateral Raise – 2X6–8
6.Hammer Curl – 2X6–8
Day 3
1.Bulgarian Split Squat – 2X6–8 each leg
2.Dumbbell Bench Press – 2X6–8
3.Seated Cable Row – 1X6–8
4.Leg Curl – 2X6–8
5.Rear Delt Fly or Face Pull – 1X6–8
6.Calf Raises – 2X6–8
Tips
^Compounds: 1–2 RIR
^Accessories: 1–3 RIR
Additional - Reps and sets should be chosen based on your goal training split, and recovery capacity. Lower reps ) prioritize strength and neural adaptations while moderate reps (6–8 or 6–12) maximize hypertrophy through mechanical tension and higher reps (12–20) are best reserved for isolation work with low joint stress. Set count depends on training frequency the more often a muscle is trained the fewer sets are needed per session. Full-body splits require low sets per workout upper/lower uses moderate volume and low-frequency bro splits need higher per session volume. For optimal progress adjust sets to manage fatigue while keeping reps within the range that matches your intent
Used AI for grammar corrections and formatting purposes
Note -There are a lot of knowledgeable guys here who know more than me about this topic. I only made this thread because I’ve seen many people asking what split they should follow so I decided to put together a more formal guide. This is also one of the first threads I’ve made here so let me know your thoughts . Thanks u
BastiHgH
C
cp_
1ncel
Kurdish_slayer
CertifiedLtn @VelocityAnt¹
Circadex
R
Rm1
hoodsickle
determinism
Kakashi69 @darkie+
Z1gler7
6zrir6a
Razi
FS51
tmpll
sensitive sapphire
Judenbänker
XvideosDemon
Synapzyzz
FoidSlayer
9Dino
Baal
Hyporoxin
Godveil Heir
dior
