TRAIN WITH A PLAN · MAKE IT FIT YOUR WEEK
Split Workout Routines
A workout split gives each training day a clear purpose. Choose how many days you can train, then follow a repeatable routine with time to recover between sessions.
Explore the 2-, 3-, 4-, and 5-day options below, with a range of full-body and muscle-group splits. Pick one plan for your week and use the exercise links for technique guidance.
Find a schedule you can follow
2 days
Full-body or upper/lower options for two weekly sessions.
See 2-day routines →3 days
Choose Chest/Back, Legs, Shoulders/Arms or push/pull/legs.
See 3-day routines →4 days
Alternate upper and lower body or divide sessions by body region.
See 4-day routines →5 days
More sessions for lifters who enjoy focused workouts and can manage the workload.
See 5-day routines →More training days do not automatically mean better results. Consider your experience, equipment, and recovery as well as your schedule. If you are still learning the main movements, start with our beginner training programs.
Browse the split routines
Open a routine to see its sessions. These mixed-equipment options may use barbells, benches, bands, a pull-up bar, or dip bars. DB means dumbbell. Rep targets for one-sided movements apply to each side unless stated otherwise.
Use about 2–3 minutes of rest for demanding compound lifts and 60–90 seconds for smaller exercises, taking longer when needed. Select loads you can control and avoid forced repetitions. For equipment-specific plans with photos and detailed instructions, explore dumbbell workouts at home.
2-day routines
Two weekly sessions for a smaller time commitment. The full-body option practices both upper and lower body each day; the upper/lower option gives each region one dedicated session.
Example: Monday and Thursday. The two-day full-body option is a whole-body schedule, rather than a body-part split.
Full Body
2 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1
- Barbell Squats3 × 6–10
- Push-Ups3 × 8–12
- DB Bent-Over Row3 × 6–10
- Barbell Hip Thrust3 × 10–15
- Plank3 Ă— 30 sec
Day 2
- DB Lunges3 × 8–10
- Military Press3 × 8–12
- DB Romanian Deadlifts3 × 6–10
- Dips3 × 10–12
- Bicycle crunches3 × 12–16
Upper/Lower
2 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Upper
- Banded Push-Ups3 × 10–14
- Pull-Ups3 × 6–10
- DB Incline Bench Press3 × 6–10
- Renegade Row2 × 8–12
- DB Incline Curls3 × 8–12
- Barbell Tricep Extension3 × 8–12
Day 2 · Lower
- Bulgarian Split Squats3 × 8–10
- Barbell Romanian Deadlifts3 × 6–10
- Reverse Lunges3 × 8–10
- Dumbbell Calf Raises3 × 10–14
- Bar Hanging Knee Raises3 × 8–12
3-day routines
Choose push/pull/legs or Chest/Back, Legs, Shoulders/Arms. Both options organize your training across three weekly sessions.
View the illustrated dumbbell push/pull/legs plan →
Push / Pull / Legs
3 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Push
- Bench Press3 × 6–10
- dips3 × 10–12
- Banded Shoulder Press3 × 8–12
- DB Alternate Shoulder Press2 × 8–12
- Banded Tricep Extension3 × 8–12
Day 2 · Pull
- Pull-ups3 × 6–10
- Dumbbell Row3 × 6–10
- Banded Horizontal Row3 × 8–12
- Banded Pull Apart3 × 10–15
- Alternate DB curls3 × 8–12
Day 3 · Legs
- Deadlift3 × 5–8
- Bulgarian split squat3 × 8–10
- Dumbbell Squat3 × 6–10
- Banded Calf Raises3 × 10–14
- Weighted Crunch3 Ă— 14
Chest / Back, Legs, Shoulders / Arms
3 sessions per week · Mixed-equipment option. Example: Monday, Wednesday, and Friday, with a rest day between sessions.
Equipment: barbell and plates, dumbbells, an adjustable weight bench, pull-up and dip bars, a resistance band with a secure anchor, and a fixed post plus stable rear-foot support for Bulgarian split squats.
Day 1 · Chest / Back
- Pull-ups3 × 6–10
- Dumbbell incline press3 × 8–12
- Barbell bent-over row3 × 8–12
- Dips2 × 8–12
- Banded seated row2 × 10–15
- Dumbbell flys2 × 10–15
Day 2 · Legs
- Barbell hack squat3 × 6–10
- Barbell Romanian deadlift (RDL)3 × 8–12
- Supported Bulgarian split squat2 × 8–12 per leg
- Dumbbell single-leg calf raises3 × 12–20 per leg
- Abs — crunches3 × 12–20
Bulgarian split squat: rest your rear foot on a stable support, hold a fixed post with one hand, and hold one dumbbell in the other. Complete both legs.
Day 3 · Shoulders / Arms
- Barbell shoulder press3 × 6–10
- Dumbbell lateral raises2 × 12–20
- Bent-over rear-delt raises2 × 12–20
- Skullcrushers2 × 10–15
- Barbell curls2 × 8–12
- Triceps kickbacks (pushbacks)2 × 12–15
- Standing dumbbell curls2 × 10–15
4-day routines
Choose an upper/lower schedule or separate body-region sessions. For four training days, try Monday, Tuesday, Thursday, and Friday.
View the illustrated dumbbell upper/lower plan →
Upper/Lower
4 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Upper
- Incline DB Press3 × 6–10
- Chin-Ups3 × 8–12
- Dips3 × 10–14
- Chest Supported Row3 × 8–10
- Lateral Raises3 × 8–12
- Flat DB Tricep Extension3 × 8–12
- Standing Banded Curls3 × 8–12
Day 2 · Lower
- Banded Deadlift3 × 6–10
- Reverse Lunges3 × 8–10
- Front Squat3 × 6–10
- Seated DB Calf Raise3 Ă— 14
- Parallel Leg Raise3 × 6–10
Day 3 · Upper
- Barbell Incline Press3 × 6–10
- Pull-Ups3 × 6–10
- DB incline Fly3 × 8–12
- Barbell Row3 × 6–10
- Arnold Press3 × 8–13
- One-Arm Kickback3 × 10–14
- Barbell Curl3 × 8–12
Day 4 · Lower
- Barbell Romanian Deadlift3 × 6–10
- Goblet Squat4 × 8–12
- DB Sumo Squat3 × 8–10
- Banded Calf Raise3 Ă— 14
- Plank1 Ă— controlled reps; stop before form breaks
Chest/Triceps, Back/Biceps, Legs, Shoulders
4 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Chest/Triceps
- Flat DB Bench Press3 × 6–10
- DB Flys3 × 10–13
- Push-ups3 Ă— 14
- Banded Incline Fly3 × 10–14
- Single Seated Tricep Ext3 × 8–10
- Kickback3 × 12–15
Day 2 · Back/Biceps
- Chin-ups3 × 8–12
- DB Bent-Over Row3 × 8–10
- Straight Arm Pulldown3 Ă— 12
- Banded Horizontal Row3 × 8–12
- Concentrate Curl3 × 8–12
- Alternate Standing Curl3 × 8–12
Day 3 · Legs
- Deadlift3 × 4–8
- Squat3 × 6–10
- Dumbbell Leg Curl3 × 10–14
- Seated Barbell Calf Raise3 Ă— 15
- Barbell Rollout1 Ă— controlled reps; stop before form breaks
Day 4 · Shoulders
- Seated Shoulder Press3 × 6–10
- Front Raise3 × 8–12
- Single Lateral Raise3 Ă— 10
- Seated Bent Over3 × 10–14
- Pull Aparts3 Ă— 14
5-day routines
For lifters who can commit to five sessions and manage the workload. One example is Monday, Tuesday, Wednesday, Friday, and Saturday, with Thursday and Sunday off.
Chest, Back, Legs, Shoulders, Arms
5 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Chest
- Barbell Incline Bench Press4 × 6–10
- Flys3 × 8–12
- Dips3 × 10–14
- DB Decline Bench Press3 × 8–12
- Push ups3 × 10–15
Day 2 · Back
- Pull-ups3 × 6–10
- Banded Pull Down3 × 8–12
- Chest Supported Row3 × 6–10
- Dumbbell Shrug3 × 10–14
- Straight Arm Pulldown3 × 8–12
Day 3 · Legs
- Front Squat3 × 6–12
- Single Leg RDL3 × 8–12
- DB Sumo Squat3 × 8–10
- DB Leg Extension3 × 10–14
- Banded Calf Raise3 Ă— 14
- Hanging Knee Raise3 Ă— 10
Day 4 · Shoulders
- Banded Shoulder Press3 × 8–12
- Single Lateral Raise3 Ă— 10
- Front Raises3 × 8–12
- DB Upright Row3 × 8–12
- Bent-over3 Ă— 10
Day 5 · Arms
- Seated DB Tricep Extension4 × 6–10
- Prone Incline Curl4 × 8–12
- One Arm Pushdown3 × 12–14
- Alternate Standing Curl3 × 8–12
Push/Pull/Legs/Upper/Lower
5 sessions per week · Mixed-equipment option. Check the linked exercise guides and equipment before starting.
Day 1 · Push
- Flat DB Bench Press3 × 6–10
- Banded Push-Up3 Ă— 14
- Alternate DB Shoulder Press3 × 8–12
- Banded Front Raises3 × 10–14
- Banded Pushdown3 × 8–12
Day 2 · Pull
- Chin-Ups3 × 8–10
- Reverse Grip Row3 × 6–10
- Banded Pullaparts3 Ă— 14
- DB Shrugs3 × 10–14
- Standing Hammer Curls3 × 8–12
Day 3 · Legs
- Squat3 × 6–10
- Bulgarian Split Squat3 × 8–10
- Sumo Squat3 × 6–10
- Standing Calf Raise3 × 10–15
- Crunch3 Ă— 14
Day 4 · Upper
- Pull-Ups3 × 6–10
- Dips3 × 8–12
- Renegade Row3 × 8–12
- Incline Flys3 × 8–12
- Dumbbell biceps curl + seated triceps extension2 Ă— 12 each
Day 5 · Lower
- Romanian Deadlift3 × 6–10
- Reverse Lunges3 × 8–10
- Banded Squat3 × 10–14
- Banded Calf Raise3 Ă— 12
- Straight Leg Toe Touch3 Ă— 12
How to make steady progress
Record your weights and reps. Keep the same load while you work toward the top of the listed range with consistent technique. When every set reaches that target with 1–3 good reps still available, try the smallest weight increase and return toward the lower end of the range.
If you are returning after time off, begin with fewer sets and lighter loads. If performance drops across several sessions or fatigue builds, take extra recovery and reduce the workload. Stop a movement that causes pain.
Split workout questions
What is a split workout routine?
A split workout routine divides your training across different sessions, usually by muscle group or movement pattern. Upper/lower, push/pull/legs, and body-part splits are common examples. A full-body routine instead includes upper- and lower-body exercises in each session.
How do I choose the right workout split?
Start with the number of days you can consistently train, the equipment you have, and your experience. Compare the sessions in each plan before choosing one. If you are learning the main movements, explore our beginner training programs for a starting point.
How should I schedule training and rest days?
Use the example schedule for your chosen routine and move the days to fit your week. Spread sessions across the week rather than squeezing missed workouts together. Allow extra recovery when fatigue affects your technique or performance.
Can I follow a split workout at home?
Yes—choose a routine that matches your available equipment and space. Some plans on this page use barbells, benches, bands, or pull-up and dip bars. For routines built around dumbbells, explore our dumbbell workouts at home.
When should I increase the weight?
Record your weights and reps. When you can complete every set at the top of the suggested rep range with controlled technique and a few reps still available, try the smallest weight increase. Work back up through the range before increasing again.
Should I combine different split routines?
Choose one complete routine for your week rather than adding several programs together. If your schedule or equipment changes, select a plan that fits the new setup and adjust your training log accordingly.