How to structure a week of training

There are a lot of ways to set up a week of training. The main things you have to consider are:

  1. How many times per week you’re going to the gym.

  2. How many times per week you’re going to train each muscle group.

There are some splits that can be very helpful when setting up your week of training. The most commons are:

  • Push/Pull/Legs split

  • Upper/Lower split

  • Full-body split

You can use them separately, but also combine them to create your own personalized split, always with the previous two things in mind. Below there's a table with several options:

Hypertrophy Frequency Matrix for Choosing Splits [1]

In essence, there’s no split better than the other, they’re simply different ways of distributing your volume throughout the week. Also, you are not obligated to use any of these systems, they’re just here to make things simple. If you don’t feel the need to use any of these splits, then don’t. As long as your weekly volume is evenly spread throughout the week and it makes sense when looking at the bigger picture that is the week of training, you’re good to go.

Following that, you don't have to train every muscle group with the same weekly frequency. The frequency at which you train your muscle groups depends on how they recover from each session. If you can only train your hamstrings 2 times per week, because otherwise you'd train with overlapping soreness, then 2 is your number, but if you can train your biceps 3 times per week or more while having good recovery, then train them 3 times or more.

In the end, the best option is the one that fits your schedule and preferences and allows for productive volume to be done every single session.



[1] Helms E, Morgan A, Valdez A. 2019. The muscle & strength pyramid: Nutrition (2nd ed).