Push, pull, and legs, each trained on its own day — typically three sessions a week, though it can be run twice through for six. Every muscle group gets hit at least once, and because each session focuses on a single movement pattern, workouts tend to be shorter. Beginner friendly, though it leans upper-body focused overall.
A rotating three-day cycle — chest/back, shoulders/arms, and legs — that can be run anywhere from three to six days a week depending on how often you repeat the cycle. Creator's choice: little fatigue, not-too-long sessions, and every muscle group still gets hit at least once a week, with an upper-body focus.
Upper body and lower body, each trained twice a week, for four total sessions. Every muscle group gets hit twice, so there's plenty of volume without much fatigue management to worry about — the tradeoff is longer, more comprehensive sessions each time you're in the gym.
An athletic, strength-based split built around training cycles rather than fixed weekdays — you train, rest, and train again once you're recovered. High-intensity sets with heavier loads and longer rest times between them, prioritizing raw strength and explosiveness over pure muscle size.
Note: None of these splits are set in stone — everything here is customizable. As you spend more time in the gym, you'll start to figure out what actually works for you: which split fits your schedule and recovery, which exercises you enjoy and progress well on, and where you might want to swap something out. Use these as a starting point, not a strict rulebook.