Every Major Gym Split EXPLAINED

Ever wondered which workout split actually works best? Let’s break down every major gym split in just 7 minutes! We’ll cover the essentials of Push/Pull/Legs, Bro Split, Upper/Lower, and Full Body—so you know exactly which routine fits your goals and recovery.

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Splits covered:

✅ Push/Pull/Legs – Groups exercises by movement pattern. Push day hits chest, shoulders, and triceps. Pull day trains back and biceps. Legs day targets quads, hamstrings, glutes, and calves. Great for frequency and synergy, but needs smart ordering to avoid fatigue.

✅ Bro Split – One muscle group per day, like chest Monday, back Tuesday, legs once a week. Focused and simple, but low training frequency for most muscles makes it less efficient for growth unless carefully adjusted.

✅ Full Body – Every session trains all major muscle groups, usually 2–4 times per week. Time-efficient and high-frequency, but advanced lifters may struggle with fatigue and prioritization.

✅ Upper/Lower – Alternates between all upper body muscles one day and all lower body muscles the next. Typically 4 days a week. Balanced and effective, but upper days can feel crowded and lower days very taxing.

✅ 6-Day Upper/Lower – Expands the same split to three sessions for upper and three for lower. High volume and frequency, ideal for advanced lifters, but overwhelming for beginners and demanding on recovery.

✅ UL–PPPPL Hybrid – A combined upper/lower and push/pull/legs system. Allows maximum customization and frequency, but requires careful planning to avoid overlapping fatigue.

Chapters:
00:00 - Push/Pull/Legs Split
01:24 - Bro Split
02:39 - Full Body Split
03:46 - Upper/Lower Split
04:44 - 6-Day Upper/Lower Split
05:59 - UL-PPPPL Hybrid Split