Finding the right workout split can be a challenge, especially when life gets in the way. But here’s the good news: you don’t need to train every day to make progress. Whether you have two days or six, there’s an effective way to structure your workouts. More isn’t always better—what matters is consistency and choosing a plan that fits your schedule. Below, you’ll find a weekly workout split based on how many days you can commit to training. Pick the one that works for you and start making progress today.

2 Days/Week

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Flat Bench Press (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raises (2 sets x 12-15 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)
Core: Plank (3 sets x 30-60 seconds)

3 Days/Week

Option 1: Push, Pull, Legs

Day 1: Push

Horizontal Push: Bench Press (4 sets x 6-8 reps)
Vertical Push: Dumbbell Shoulder Press (3 sets x 8-10 reps)
Fly: Dumbbell Chest Fly (2 sets x 12-15 reps)
Triceps Isolation: Cable Rope Pushdowns (2 sets x 12-15 reps)

Day 2: Pull

Vertical Pull: Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Row (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (2 sets x 12-15 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)

Day 3: Legs

Squat variation: Front Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Barbell Glute Bridge (3 sets x 10-12 reps)
Quad Isolation: Leg Extensions (2 sets x 12-15 reps)
Hamstring Isolation: Lying Leg Curl (2 sets x 12-15 reps)
Calves: Standing Calf Raise (2 sets x 15-20 reps)

Option 2: Lower, Upper, Full Body

Day 1: Lower Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Conventional Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Quad Isolation: Walking Lunges (2 sets x 12 reps per leg)
Hamstring Isolation: Seated Leg Curl (2 sets x 12-15 reps)

Day 2: Upper Body

Horizontal Push: Incline Dumbbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Biceps Isolation: Dumbbell Hammer Curls (2 sets x 12-15 reps)
Triceps Isolation: Overhead Dumbbell Triceps Extension (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Flat Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Core: Hanging Knee Raises (3 sets x 12-15 reps)

Option 3: Full Body x 3

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Row (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raise (2 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

4 Days/Week

Option 1: Full Body x 4

Day 1: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Flat Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Core: Hanging Knee Raises (3 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Day 4: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Row (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raise (2 sets x 12-15 reps)

Option 2: Upper, Lower, Full, Full

Day 1: Upper

Horizontal Push: Incline Dumbbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Biceps Isolation: Dumbbell Hammer Curls (2 sets x 12-15 reps)
Triceps Isolation: Overhead Dumbbell Triceps Extension (2 sets x 12-15 reps)

Day 2: Lower

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Conventional Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Quad Isolation: Walking Lunges (2 sets x 12 reps per leg)
Hamstring Isolation: Seated Leg Curl (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Horizontal Push: Flat Bench Press (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raises (2 sets x 12-15 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 4: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)
Core: Plank (3 sets x 30-60 seconds)

Option 3: Lower, Upper, Lower, Upper

Day 1: Lower Body (Strength Focus)

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Glutes: Hip Thrust (3 sets x 10-12 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 2: Upper Body (Strength Focus)

Horizontal Push: Flat Barbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Weighted Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Overhead Press (3 sets x 8-10 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)
Biceps Isolation: Barbell Curl (2 sets x 12-15 reps)

Day 3: Lower Body (Hypertrophy Focus)

Squat variation: Front Squat (4 sets x 8-10 reps)
Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Hip Extension: Barbell Glute Bridge (3 sets x 10-12 reps)
Hamstring Isolation: Seated Leg Curl (2 sets x 12-15 reps)
Quad Isolation: Leg Press (3 sets x 12-15 reps)
Calves: Seated Calf Raises (3 sets x 15-20 reps)

Day 4: Upper Body (Hypertrophy Focus)

Horizontal Push: Dumbbell Incline Bench Press (4 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 10-12 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 10-12 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Chest Isolation: Dumbbell Chest Fly (2 sets x 12-15 reps)
Rear Delt Isolation: Dumbbell Reverse Fly (2 sets x 12-15 reps)

5 Days/Week

Option 1: Full Body x 5

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Row (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raise (2 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Option 2: Full Body, Full Body, Full Body, Upper, Lower

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Row (3 sets x 8-10 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Isolation (Shoulders): Dumbbell Lateral Raise (2 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Overhead Press (3 sets x 8-10 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Hip Extension: Hip Thrust (3 sets x 10-12 reps)
Isolation (Biceps): Dumbbell Hammer Curls (2 sets x 12-15 reps)

Day 3: Full Body

Squat variation: Goblet Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Day 4: Upper

Horizontal Pull: Dumbbell One-arm Row (3 sets x 8-10 reps)
Horizontal Push: Incline Dumbbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 10-12 reps)
Biceps Isolation: Dumbbell Hammer Curls (2 sets x 12-15 reps)
Triceps Isolation: Overhead Dumbbell Triceps Extension (2 sets x 12-15 reps)

Day 5: Lower

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Conventional Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Quad Isolation: Walking Lunges (2 sets x 12 reps per leg)
Hamstring Isolation: Seated Leg Curl (2 sets x 12-15 reps)

Option 3: Legs, Push, Pull, Full, Full

Day 1: Legs

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Horizontal Hip Extension: Barbell Hip Thrust (3 sets x 10-12 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 2: Push (Chest, Shoulders, Triceps)

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Chest Isolation: Dumbbell Chest Fly (3 sets x 12-15 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)
Shoulders Isolation: Dumbbell Lateral Raises (2 sets x 12-15 reps)

Day 3: Pull (Back, Biceps)

Vertical Pull: Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (3 sets x 12-15 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)
Lower Back/Posterior Chain: Back Extensions (3 sets x 10-12 reps)

Day 4: Full Body

Squat variation: Front Squat (4 sets x 6-8 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 10-12 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 5: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Horizontal Push: Push-ups with Weight Plate (3 sets x 10-12 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 10-12 reps)
Core: Plank (3 sets x 30-60 seconds)

Option 4: Legs, Push, Pull, Lower, Upper

Day 1: Legs

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Glutes: Barbell Hip Thrust (3 sets x 10-12 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 2: Push (Chest, Shoulders, Triceps)

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Chest Isolation: Dumbbell Chest Fly (3 sets x 12-15 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)
Shoulder Isolation: Dumbbell Lateral Raises (2 sets x 12-15 reps)

Day 3: Pull (Back, Biceps)

Vertical Pull: Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (3 sets x 12-15 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)
Posterior Chain: Back Extensions (3 sets x 10-12 reps)

Day 4: Lower Body

Squat variation: Front Squat (4 sets x 6-8 reps)
Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Hip Extension: Barbell Glute Bridge (3 sets x 10-12 reps)
Hamstring Isolation: Seated Leg Curl (3 sets x 12-15 reps)
Calves: Seated Calf Raises (3 sets x 15-20 reps)

Day 5: Upper Body

Horizontal Push: Dumbbell Incline Bench Press (4 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 10-12 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 10-12 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Chest Isolation: Cable Crossover (2 sets x 12-15 reps)
Biceps Isolation: Dumbbell Hammer Curls (2 sets x 12-15 reps)

6 Days/Week

Option 1: Legs, Push, Pull, Legs, Push, Pull

Day 1: Legs

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Glutes: Barbell Hip Thrust (3 sets x 10-12 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 2: Push (Chest, Shoulders, Triceps)

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Chest Isolation: Dumbbell Chest Fly (3 sets x 12-15 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)
Shoulder Isolation: Dumbbell Lateral Raises (2 sets x 12-15 reps)

Day 3: Pull (Back, Biceps)

Vertical Pull: Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (3 sets x 12-15 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)
Posterior Chain: Back Extensions (3 sets x 10-12 reps)

Day 4: Legs

Squat variation: Front Squat (4 sets x 6-8 reps)
Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Hamstring Isolation: Lying Leg Curl (3 sets x 12-15 reps)
Calves: Seated Calf Raises (3 sets x 15-20 reps)

Day 5: Push (Chest, Shoulders, Triceps)

Horizontal Push: Incline Dumbbell Bench Press (4 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Chest Isolation: Cable Chest Crossover (3 sets x 12-15 reps)
Triceps Isolation: Overhead Dumbbell Triceps Extension (2 sets x 12-15 reps)
Shoulder Isolation: Dumbbell Front Raise (2 sets x 12-15 reps)

Day 6: Pull (Back, Biceps)

Vertical Pull: Lat Pulldown (4 sets x 8-10 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 10-12 reps)
Rear Delt Isolation: Dumbbell Reverse Fly (3 sets x 12-15 reps)
Biceps Isolation: Dumbbell Hammer Curls (2 sets x 12-15 reps)
Posterior Chain: Barbell Good Morning (3 sets x 10-12 reps)

Option 2: Lower, Upper, Lower, Upper, Lower, Upper

Day 1: Lower Body (Strength Focus)

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 2: Upper Body (Strength Focus)

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Weighted Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)

Day 3: Lower Body (Hypertrophy Focus)

Squat variation: Front Squat (4 sets x 8-10 reps)
Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Hip Extension: Barbell Hip Thrust (3 sets x 10-12 reps)
Hamstring Isolation: Lying Leg Curl (3 sets x 12-15 reps)
Calves: Seated Calf Raises (3 sets x 15-20 reps)

Day 4: Upper Body (Hypertrophy Focus)

Horizontal Push: Incline Dumbbell Bench Press (4 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 8-10 reps)
Horizontal Pull: Dumbbell One-arm Row (3 sets x 10-12 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Triceps Isolation: Overhead Dumbbell Tricep Extension (2 sets x 12-15 reps)

Day 5: Lower Body (Glute/Posterior Chain Focus)

Hip Hinge: Romanian Deadlift (4 sets x 8-10 reps)
Squat variation: Goblet Squat (3 sets x 10-12 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Hamstring Isolation: Seated Leg Curl (3 sets x 12-15 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 6: Upper Body (Arm/Shoulder Focus)

Horizontal Push: Dumbbell Flat Bench Press (4 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Push: Dumbbell Lateral Raise (3 sets x 12-15 reps)
Biceps Isolation: Hammer Curls (3 sets x 12-15 reps)
Triceps Isolation: Cable Tricep Rope Pushdowns (3 sets x 12-15 reps)

Option 3: Full Body, Full Body, Full Body, Legs, Push, Pull

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Romanian Deadlift (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Push: Incline Dumbbell Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 10-12 reps)
Core: Plank (3 sets x 30-60 seconds)

Day 3: Full Body

Squat variation: Front Squat (4 sets x 6-8 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 8-10 reps)
Horizontal Hip Extension: Barbell Hip Thrust (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Day 4: Legs

Squat variation: Back Squat (4 sets x 6-8 reps)
Hip Hinge: Deadlift (4 sets x 5-6 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Hamstring Isolation: Seated Leg Curl (3 sets x 12-15 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Day 5: Push (Chest, Shoulders, Triceps)

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Chest Isolation: Dumbbell Chest Fly (3 sets x 12-15 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)
Shoulder Isolation: Dumbbell Lateral Raises (2 sets x 12-15 reps)

Day 6: Pull (Back, Biceps)

Vertical Pull: Pull-ups (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (3 sets x 12-15 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)
Posterior Chain: Back Extensions (3 sets x 10-12 reps)

Option 4: Full Body, Full Body, Full Body, Full Body, Upper, Lower

Day 1: Full Body

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 2: Full Body

Hip Hinge: Romanian Deadlift (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Push: Incline Dumbbell Bench Press (3 sets x 8-10 reps)
Core: Plank (3 sets x 30-60 seconds)

Day 3: Full Body

Squat variation: Front Squat (4 sets x 6-8 reps)
Horizontal Pull: Seated Cable Row (3 sets x 10-12 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Day 4: Full Body

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 8-10 reps)
Core: Hanging Knee Raises (3 sets x 12-15 reps)

Day 5: Upper Body

Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Biceps Isolation: Barbell Curls (2 sets x 12-15 reps)
Triceps Isolation: Cable Rope Tricep Pushdowns (2 sets x 12-15 reps)

Day 6: Lower Body

Squat variation: Front Squat (4 sets x 6-8 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Calves: Standing Calf Raises (3 sets x 15-20 reps)

Option 5: Full Body, Full Body, Full Body, Full Body, Full Body, Full Body

Day 1: Full Body (Strength Focus – Lower & Push Emphasis)

Squat variation: Back Squat (4 sets x 6-8 reps)
Horizontal Push: Barbell Bench Press (4 sets x 6-8 reps)
Vertical Pull: Pull-ups (3 sets x 8-10 reps)
Horizontal Hip Extension: Barbell Hip Thrust (3 sets x 10-12 reps)
Core: Hanging Leg Raises (3 sets x 12-15 reps)

Day 2: Full Body (Strength Focus – Pull & Lower Emphasis)

Hip Hinge: Deadlift (4 sets x 5-6 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Dumbbell Overhead Press (3 sets x 8-10 reps)
Quad Isolation: Walking Lunges (3 sets x 12 reps per leg)
Core: Plank (3 sets x 30-60 seconds)

Day 3: Full Body (Hypertrophy Focus – Balanced)

Squat variation: Front Squat (4 sets x 8-10 reps)
Horizontal Push: Dumbbell Incline Bench Press (3 sets x 8-10 reps)
Horizontal Pull: Seated Cable Row (3 sets x 8-10 reps)
Vertical Pull: Lat Pulldown (3 sets x 10-12 reps)
Core: Ab Wheel Rollout (3 sets x 10-12 reps)

Day 4: Full Body (Hypertrophy Focus – Lower Body Dominant)

Squat variation: Goblet Squat (4 sets x 10-12 reps)
Hip Hinge: Romanian Deadlift (3 sets x 8-10 reps)
Horizontal Hip Extension: Glute Bridge (3 sets x 10-12 reps)
Calves: Standing Calf Raises (3 sets x 15-20 reps)
Core: Hanging Knee Raises (3 sets x 12-15 reps)

Day 5: Full Body (Hypertrophy Focus – Upper Body Dominant)

Horizontal Push: Barbell Bench Press (4 sets x 8-10 reps)
Horizontal Pull: Barbell Bent-over Row (3 sets x 8-10 reps)
Vertical Push: Seated Dumbbell Shoulder Press (3 sets x 8-10 reps)
Rear Delt Isolation: Reverse Dumbbell Fly (3 sets x 12-15 reps)
Biceps Isolation: Dumbbell Hammer Curls (3 sets x 12-15 reps)

Day 6: Full Body (Endurance/Conditioning Focus)

Squat variation: Bodyweight Jump Squats (4 sets x 12-15 reps)
Hip Hinge: Kettlebell Swings (3 sets x 12-15 reps)
Push: Push-ups (3 sets x 12-15 reps, add weight if needed)
Pull: Dumbbell One-arm Row (3 sets x 10-12 reps per side)
Core: Mountain Climbers (3 sets x 30-60 seconds)

No matter how many days you have available to train, there’s a split that can work for you. The key is to stay consistent, train with intent, and make the most of the time you have. Whether you’re hitting the gym twice a week or six times, smart programming will help you build strength, muscle, and endurance over time. Choose your split, stick with it, and watch your progress take off!