People ask me all the time which split they should follow.

The honest answer is that there isn't a single best split. 

The right one depends on you, your life, and where you're at right now. 

I just made a video walking through every option, but the place to start is being honest about these six things:

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1. How long have you been training?

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A complete beginner shouldn't jump into a 5-day split. 

You don't need that volume yet, and you'll burn out trying to recover from it. 

Start with a 3-day full-body or upper/lower/full-body split for the first year or two.

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2. How much time do you actually have ?

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If you've got kids, a busy job, and a life outside the gym, don't sign up for five sessions a week and then quit when life gets in the way. 

A clean 3-day split is all you really need to see results.

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3. What's your real goal ?

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If you want to look athletic, get a bit stronger, and hold a decent physique, three sessions a week will get you there. 

If you want to look properly jacked, you'll need four or five.

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4. Be honest about your consistency

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Look at your last two years. If you've been on and off, don't lie to yourself by picking a 5-day split. 

Pick the volume you'll actually show up for every week. 

This is all that matters. 

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5. Are you coming back from time off ?

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If you've been out with an injury, illness, or just a long break from the gym, ease back in. 

Don't go from zero to six sessions a week overnight. Build it back up gradually over a couple of months.

 

6. What else are you doing physically ?

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If you also box, run, play football, or train martial arts, you cannot stack five hard gym sessions on top of that without your body falling apart. Match your gym frequency to the rest of your life.

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And if you need help actually finding the right plan for you and coming up with one, you can check out the THRST APP which you can get a personalised program design by me.