How to Choose the Best Workout Split — Key Takeaways
Use a push-legs-pull-rest-push-pull-rest split (5 days/week) for calisthenics — it balances frequency, recovery, and progression better than 3-day or 6-day push-pull-legs variants.
Key takeaways
Push-legs-pull-rest-push-pull-rest beats PPL 3x/wk and 6x/wk for calisthenics
Push-legs-pull-rest-push-pull-rest beats PPL 3x/wk and 6x/wk for calisthenics
- 5x/wk frequency: push 2x, pull 2x, legs 1x per week
- 3x/wk leaves too many rest days; 6x/wk is unsustainable for most
Weighted calisthenics first, then barbell/dumbbell work is the optimal exercise order
Weighted calisthenics first, then barbell/dumbbell work is the optimal exercise order
- Creator's personal split: bodyweight moves first, then gym lifts
- Bodyweight-gym combo builds muscle and well-rounded strength
PPL split leaves enough energy for isolation accessories at the end, unlike full-body or upper-lower
PPL split leaves enough energy for isolation accessories at the end, unlike full-body or upper-lower
- Full-body/upper-lower leave you too cooked for accessory work
- PPL gives time and energy for weakness-focused isolations
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In this video
- 1mChoosing a Workout Split: Factors to Consider
- 1mComparing PPL Frequencies
- 2mRecommended Push-Legs-Pull Routine
- 3mAdvantages of the PPL Split
“There is no best workout split and that any split can work if it suits you.”
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