To maximize muscle growth and strength gains, organizing your training into a Split Routine allows targeted muscle groups to receive sufficient volume while leaving 48–72 hours for adequate recovery.
1. The 2-Day Split (Upper / Lower Body)
Best for beginners or busy lifters training 3–4 days per week. High frequency per muscle group keeps progress steady.
- Day 1 (Upper Body): Bench Press, Barbell Row, Overhead Press, Pull-ups
- Day 2 (Lower Body & Core): Squat, Romanian Deadlift, Leg Extension, Planks
- Day 3: Rest / Active Recovery
- Day 4 & 5: Repeat Upper / Lower, followed by weekend rest
2. The 3-Day Split (Push / Pull / Legs - PPL)
The most popular split for lifters training 3 to 6 days per week.
3. The 4-Day Split (Body-Part Specialization)
Great for intermediate to advanced lifters looking to maximize volume per muscle group per session while allowing long recovery windows.
- Day 1: Chest & Triceps
- Day 2: Back & Biceps
- Day 3: Shoulders & Abs
- Day 4: Legs (Squats & Lunges focus)
Build & Log Custom Routines with Athlentic
No matter which routine split you choose, consistency and tracking set-by-set rest times are key to success. Create your custom split routines in Athlentic and log sets with a single tap.
Set Up Your Split Routines on Athlentic
Easily build 2-day, 3-day, or 4-day split routines and track every rep.
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