How to build a workout split that matches your schedule, goal, and recovery capacity

Common workout splits explained

Full-body splits train all major muscle groups each session, typically 3 days per week. They work well for beginners and people with limited training days because each muscle gets hit multiple times per week with moderate volume.

Upper/lower splits alternate between upper body and lower body days, typically 4 days per week. They allow more volume per muscle group than full-body while still hitting everything twice per week.

Push/pull/legs splits separate pushing movements (chest, shoulders, triceps), pulling movements (back, biceps), and leg work across 3 or 6 days. They allow high volume per muscle group and are popular for hypertrophy-focused training.

Bro splits dedicate each day to one muscle group across 5-6 days. They allow maximum volume per session but only hit each muscle once per week, which may be suboptimal for natural lifters.

How Budy selects your split

Budy does not ask you to choose a split from a menu. Instead, it determines the optimal split from your inputs: available training days, session length, goal, experience level, and recovery capacity.

A beginner with 3 available days gets a different structure than an advanced lifter with 6 days, even if both selected "muscle gain" as their goal. The split is a consequence of your constraints, not an arbitrary choice.