Boxing / Combat Sports
Johann CSCS
November 27, 2024
Do Training Splits Really Matter? Yes — But Not the Way You Think
Every lifter eventually hits the same question: “Should I be doing a different split?” Maybe you’ve tried the bro split. Maybe push/pull/legs. Or maybe you just go in and hit what feels right. The fitness world loves to assign magic to specific training templates—but here’s the truth:
Your training split is only effective if it helps you train hard, recover well, and progress consistently.
In this deep dive, we’ll explore what a training split actually is, why it exists, and break down the most common formats people use today—from the classic bro split to full-body plans to my own hybrid system that blends energy systems and strength with long-term sustainability. We’ll look at how splits impact your weekly structure, results, and mindset—and ultimately, help you decide what’s worth doing.
At its core, a training split is how you organize your week of workouts. It tells you what muscles or movement patterns you’ll train on which days, and it determines how often each area gets hit, rested, and progressed.
A good training split exists for one reason: to distribute your weekly training volume and intensity in a way your body can actually recover from. It gives you structure so you aren’t winging it. And structure leads to consistency.
But a split isn’t magical. It won’t fix poor effort, overtraining, or weak programming. The right split just gives you a platform—a way to allocate energy and focus over time.
So yes, splits matter—but not in isolation. They matter only as much as they support your goal, recovery, and ability to stay consistent.
Let’s go through the five most common types—and see how they’re used today.
The Bro Split is the most recognizable training method in modern gym culture. In this split, you train one major muscle group per day, often across five days. It rose to popularity during the bodybuilding boom of the 70s–90s, largely because it allowed bodybuilders to pump massive volume into a single muscle group with total focus and recovery.
| Day | Focus | Primary Muscles Worked |
|---|---|---|
| Mon | Chest | Pecs, triceps, anterior deltoids |
| Tue | Back | Lats, traps, rhomboids, biceps |
| Wed | Shoulders | Deltoids, traps |
| Thu | Arms | Biceps, triceps, forearms |
| Fri | Legs | Quads, hamstrings, glutes, calves |
This split was designed for high-volume hypertrophy. Each day, you hammer a body part with 15–25 total sets from every angle—flat bench, incline bench, dumbbell flyes, cable crossovers. For natural lifters, this can create a huge pump and fatigue—but not necessarily faster growth.
Isolation and Mind-Muscle Connection: You can zero in on one area without competing fatigue.
Great for specialization: Lagging biceps? Give them a full training day.
Simple to plan and memorize: No guesswork, and easy to adjust for body part emphasis.
Low Frequency: You’re only training each muscle once per week. But science shows muscle protein synthesis peaks within 24–48 hours of training—so you’re missing growth potential the rest of the week.
Fragile to missed sessions: Miss “leg day” on Friday? You won’t touch legs for another 7 days.
Declining set quality: After 10+ sets, form, focus, and intensity start to drop—so much of your volume ends up as junk.
Pro bodybuilders often get away with this split because of genetics, recovery protocols, and at times, pharmaceuticals . But for non-competitive and natural lifters or general athletes, training each muscle twice per week is more effective—and easier to recover from. Again, this is because volume is king when growing muscle tissue. And studies do prove that if you can hit your key volume in one sesh, great. You’ll grow. But for most and all casuals, this is easier to do in two or three “lighter” sessions that hit that volume sweet spot.
Use the Bro Split only if:
You’re highly consistent (never miss days)
You want to isolate specific muscles in great detail
You can handle high volume and recover well
For the average lifter or athlete with limited time and natural recovery, smarter splits offer better gains with less fatigue.
Next up: let’s look at one of the most balanced and adaptable training methods—Push, Pull, Legs.
The Push/Pull/Legs (PPL) split is one of the most popular workout training splits among intermediate and advanced lifters for a reason—it’s adaptable, movement-based, and recovery-friendly when executed correctly. Unlike traditional splits that isolate muscle groups by day, PPL is built around major movement patterns and biomechanical pairings. It provides structure, flexibility, and frequency—the holy trinity of training consistency.
Push: Horizontal/vertical pressing patterns (chest, shoulders, triceps)
Pull: Horizontal/vertical pulling (back, traps, biceps)
Legs: Squat, lunge, and hinge mechanics (quads, glutes, hamstrings, calves)
Depending on your time and recovery, you can run it as:
3-Day Split:
| Day | Focus |
| Mon | Push |
| Wed | Pull |
| Fri | Legs |
6-Day Split:
| Day | Focus |
| Mon | Push |
| Tue | Pull |
| Wed | Legs |
| Thu | Push |
| Fri | Pull |
| Sat | Legs |
Volume without burnout: Hit each muscle 2x/week with room to recover
Great for hypertrophy and performance: You can bias reps or intensity depending on the day
Modular: It scales to 3, 4, 5, or 6 days/week without losing effectiveness
Training quality: Fewer muscles per session = better focus per lift
Athletes often modify PPL splits to match their sport demands:
Push days with low CNS tax (overhead DB press, tempo pushups)
Pull days that emphasize scapular control, grip endurance
Legs days split into explosive vs. volume-focused (e.g., Tuesday = sprints + front squats; Saturday = high-rep lunges, GHRs)
This lets performance-minded lifters work around fight camp, game weeks, or general fatigue while still maintaining high-frequency programming.
Six days is a serious commitment. Most adults can’t realistically commit to it long term.
Overlap fatigue: If you go too hard on arms in push day, it’ll hurt pull performance the next.
Too rigid for recovery phases: You’ll need to deload, auto-regulate, or modify often.
Use PPL if you’re looking to optimize muscle growth, structure your week around performance patterns, and recover efficiently. It’s especially great for natural lifters who respond well to training frequency—but only if you’re willing to plan and commit.
An upper/lower split divides the week between upper body and lower body sessions. The most common format is 4 days/week: Upper, Lower, rest, Upper, Lower.
Pros:
Each muscle group is trained twice per week.
Lower frequency than PPL but more than a bro split.
Allows recovery between upper and lower days.
Cons:
Upper body sessions can be long (chest, back, shoulders, arms all in one).
Lower sessions may be leg-dominant and fatiguing.
Upper/lower is extremely popular among strength athletes and intermediate lifters who want effective training without living in the gym. It provides solid frequency for gains and works especially well when combined with progression schemes like linear periodization or heavy/light days.
The Upper/Lower split is one of the most well-balanced and time-efficient workout training splits out there. It divides your weekly workouts into upper body and lower body days—allowing you to hit each major muscle group twice per week without overwhelming daily volume. Unlike splits that isolate individual muscle groups or movement patterns, upper/lower splits prioritize compound movement proficiency, total weekly intensity management, and long-term consistency.
| Day | Focus | Primary Emphasis |
| Mon | Upper | Horizontal push/pull + isolation work |
| Tue | Lower | Squats, hip hinges, calf + core work |
| Thu | Upper | Overhead work, vertical pulls, arms |
| Fri | Lower | Posterior chain, unilateral legs |
You get recovery windows that fit real life, and the setup allows strategic volume layering throughout the week. It’s a favorite among powerlifters, field athletes, and hypertrophy-focused lifters alike.
Natural progression flow: You can scale intensity up (Monday = heavy bench, Thursday = higher rep overhead press), and the same goes for legs.
Systematic periodization: One day is often heavier (strength), one lighter (volume). You can structure microcycles easily.
2x/week frequency is optimal: Most lifters—especially naturals—respond best to hitting each muscle every 3–4 days.
Time-efficient: 4 well-designed days, each 60–75 minutes long, can replace 6–day protocols with equal or better gains.
Powerlifters: Upper days are bench-focused; lower days rotate squats and deadlifts.
Combat athletes: Monday lower = power + sprint, Friday = unilateral and mobility.
Bodybuilders: One upper day biased toward back/arms, another toward chest/delts. Same idea with quads vs hamstrings.
Upper/lower is often blended into block periodization or combined with energy system conditioning, making it a perfect foundation for integrated programs.
Session density: Upper days can become long if you don’t streamline exercise selection.
Requires smart accessory pairing: Haphazard programming turns this from efficient to sloppy fast.
Not ideal for beginners doing 2–3 days/week only: They’d be better off starting with full-body routines.
Use the Upper/Lower split if you:
Want balanced strength and hypertrophy development
Train 4 days/week and value recovery
Need a repeatable system that scales with you
It’s the ideal compromise between high performance and life balance. For many athletes and advanced lifters, this is the long-term answer.
The Upper/Lower workout training split is simple and effective. You train upper body one day, lower body the next.
The Full-Body split is one of the most underestimated workout training splits available—especially when programmed intelligently. Rather than segment the body into regional days, this split hits every major muscle group in every session, relying on frequency, movement patterns, and controlled volume to deliver results.
In 2025, this split has seen a resurgence due to its ability to support recovery, longevity, and neural coordination, making it especially useful for beginners, busy professionals, and athletes who need balance—not burnout.
| Day | Focus | Key Lifts & Movement Themes |
| Mon | Power + Push Focus | Back Squat, Bench Press, Chin-ups, Core |
| Wed | Pull & Posterior Chain | RDL, Barbell Row, Rear Delt Flyes, Farmer’s Carries |
| Fri | Volume + Accessories | Front Squats, Dips, Split Squats, Core Blasters |
High frequency = skill & neuromuscular improvement: Practicing compound lifts 2–3x/week refines movement patterns faster than once-weekly splits.
Low joint stress per session: Instead of 18 sets for chest on Monday, you do 5–6 sets per muscle group per session, more frequently, with less strain.
Total energy output management: You can manipulate rep schemes and tempo per session (e.g., heavy on Monday, moderate Wednesday, metabolic Friday).
Olympic lifters: They often squat daily, hit full-body lifts multiple times per week.
Combat athletes: MMA, judo, boxing practitioners rotate heavy lifts, bodyweight strength, and movement drills in 2–4 sessions.
Busy professionals or parents: This split works when life doesn’t allow six gym visits a week.
Alternate between heavy/light days (intensity undulation)
Keep session time tight (~60 mins max)
Ensure balance in movement patterns: push/pull, hinge/squat, vertical/horizontal
Rotate emphasis: Monday might be squat-focused; Friday may emphasize unilateral or conditioning
Less room for hypertrophy specialization: You won’t be doing 20 sets for your side delts.
Difficult to peak: If you’re training for max lifts, you’ll eventually need more specificity
Requires strategic fatigue management: Going too hard on Day 1 ruins Day 2
Want a time-efficient, high-frequency system
Need flexible training around inconsistent life demands
Are working on general athleticism, skill acquisition, or foundational strength
When done well, full-body training creates exceptional results with minimal stress. If you care more about performance and health than Instagram aesthetics, this is one of the most sustainable training systems in existence.
Hybrid training splits emerged from the real-world need to combine multiple performance goals without sacrificing recovery. These models integrate principles from strength training, hypertrophy, energy system development, and athletic conditioning—making them ideal for lifters who don’t fit cleanly into one box.
Instead of strictly adhering to a bro split, PPL, or full-body routine, hybrid splits borrow the strengths of each to craft smarter periodization, built around your lifestyle, not someone else’s template.
Upper/Lower + Full-Body Conditioning: 2 upper/lower strength days + 1–2 high-tempo circuits or skill-based full-body sessions
PPL with Rotating Emphasis: One push session for heavy pressing, one for shoulder isolation and speed work
Bro Split Week 1, Full-Body Week 2: Recovery-driven undulation for long-term sustainability
Athlete Flow: Lift heavy twice a week, hit conditioning once, sprint or drill once, rest twice—each week shifts with readiness
Energy System Management: By mixing days across the anaerobic, aerobic, and alactic spectrums, hybrid splits prevent burnout and target all physiological qualities.
Muscle Group Frequency Stays High: Most hybrids still touch each muscle group at least 2x/week, even if some sessions are lighter or technique-based.
Built for Autoregulation: Feel flat today? Pivot. Your plan allows movement swaps, drop sets, or active recovery.
Fighters and athletes who need to stay strong without being gym-sore
Lifters managing stress, work, or family demands
Advanced trainees who can self-assess and pivot from heavy to technical work
Hybrid training isn’t new—it’s just smart. And in many ways, it’s a bridge that leads directly into structured performance systems like BASE.
The BASE Method is my signature training framework—developed over two decades of coaching fighters, lifters, and high-performance athletes. BASE stands for:
Burst – Anaerobic – Strength – Endurance
Rather than follow a rigid template, the BASE method focuses on rotating training stress across diff
erent energy systems, pairing smart strength programming with movement quality and recovery.
It essentially blends upper/lower structure with full-body carryover—but the microcycle is where the real gain happens. Each workout emphasizes one major muscle group or movement focus while working through a different physiological system. This ensures you hit each major muscle group twice per week, while avoiding systemic fatigue.
| Day | Focus | System | Primary Feature |
| Mon | Upper Compound Lift | Anaerobic | High-load pressing + upper back |
| Tue | Lower Power Focus | Burst | Jump work, dynamic effort squats |
| Thu | Upper Volume | Strength | Hypertrophy push/pull, accessory arms |
| Fri | Full Body Density | Endurance | Circuits, sleds, mobility, tempo lifts |
Instead of training muscles in isolation or repeating intensity patterns week after week, BASE rotates stimulus:
Burst (Power) days develop fast-twitch explosiveness
Anaerobic sessions build lactic threshold and strength-endurance
Strength days focus on tension, tempo, and absolute load
Endurance days improve aerobic capacity and fatigue resistance
This rotation also reflects how real athletes perform: some days are explosive, some high tension, others grindy.
Most splits (PPL, Bro, Upper/Lower) are built around anatomy.
BASE is built around recovery, energy, and progression.
Your week isn’t about chest day or back day—it’s about training performance zones: power, recovery, output, capacity.
Fighters or combat athletes needing to juggle conditioning, recovery, and strength
Lifters over 30+ who can’t train hard 5–6 days a week without overuse
Anyone sick of being stuck in cycles of progress, crash, deload, repeat
Concentrated intensity: Each muscle group gets full focus and high quality work
Energy-efficient: You don’t train to exhaustion—you train for long-term output
Sustainable: No burnout. No plateaus. BASE evolves with your season, recovery, and readiness
“Considering my conditioning is meant to build you up over time without burnout or injuries, I do a hybrid. Long before I considered the importance of splits, I leaned on energy conservation. My energy systems method simply focuses on maximizing one energy system per mesocycle. It’s what I used to train my pro fighters. It’s what I build now. It essentially is a Hybrid Upper Lower with full-body integration. The microcycle is where the gains happen. We target a primary lift per day (an upper or lower compound), taper off into targeted accessory work, and tie it together with conditioning relevant to the energy system. It’s tapered, periodized, and focused.
BASE isn’t a template. It’s a principle-driven, performance-based operating system for long-term training success.
Mostly no, but yes—only if you understand why they exist. Splits are tools. They shape your weekly energy, recovery, and results—but they don’t matter unless they’re structured to support your life and your time allowances.
What matters (way) more:
Frequency per muscle group (2x/week minimum)
Total weekly volume (12–20 sets per muscle group)—especially for pure hypertrophy
Recovery and energy system management
Progression over time
If you want a smarter, more adaptive system, try BASE. Or audit your current split and ask: Is this helping me progress, or just filling my week?
Want a custom BASE week template or quiz to find your best split? Drop your email and I’ll send it to you directly.
Keywords targeted: workout training splits, training splits 2025, best split for muscle growth, BASE method, strength training splits
Let me know when you want a version formatted for Substack or a downloadable split comparison chart.
It’s challenging to maximize both at the same time due to conflicting energy system demands. Focus on one at a time for better results. For example, dedicate separate weeks to each goal.
Recovery is crucial. Without proper rest, nutrition, and active recovery, your progress will plateau, and the risk of injury increases. Think of recovery as the foundation of your progress.
Core lifts include back squats, bench press, deadlifts, and push press. These exercises target major muscle groups and build explosiveness critical for combat sports.
Beginners should start with lighter weights and focus on mastering technique before progressing to heavier loads or more complex movements. Gradual progression ensures safety and builds confidence
Base your plan on your primary goal (power, strength, or endurance) and include active recovery days to prevent overtraining. Balance is key—don’t neglect mobility or flexibility work.
Use benchmarks like 1Rm (1-Rep Maximum) max lifts, timed runs, or sparring performance. Regular assessments help track improvements and identify areas that need adjustment.
coachjohanncscs.com only uses primary research and scholarly studies as references over secondary sites. Other references are primarily from reputable social media accounts of experts only in the fields of health, nutrition, sports science, physiology, psychology, and physical therapy.
© 2025 Coach Johann. All rights reserved.
Plus: Use The Macro Calculator!