The best gym routine is the one you stick to. Not the heaviest, not the longest, but the routine that fits your goal, your schedule, and your recovery. In this guide, you’ll choose the right split in just a few minutes and know exactly what to look out for.
Which gym routine is right for you?
Start with one question: how many days per week can you really train? Be honest. Three workouts you complete will get you further than six you skip.
| Training days per week | Split | For whom |
|---|---|---|
| 2 to 3 | Full body | Beginners and busy schedules |
| 4 | Upper/lower | Advanced beginners who want more volume |
| 5 to 6 | Push/pull/legs | Experienced athletes |
Full body: 2 to 3 days per week
You train all the major muscle groups in every session. You do fewer sets per muscle group, but you train each one several times per week. That makes full body the ideal starting point: you practice the basic movements often and lose little if a workout is missed.
Example week: Monday, Wednesday, and Friday. Each workout includes a squat or leg press variation, a pressing exercise (bench press or shoulder press), a pulling exercise (row or lat pulldown), and one or two exercises of your choice.
Upper/lower: 4 days per week
You alternate between upper body and lower body. Each muscle group is trained twice per week, with 48 to 72 hours of rest in between. Each session gives you more room for additional sets and isolation exercises.
Example week: Monday upper, Tuesday lower, Thursday upper, Friday lower.
Push/pull/legs: 5 to 6 days per week
You divide your training by movement: pushing (chest, shoulders, triceps), pulling (back, biceps), and legs. This allows you to do a lot of work for each muscle group while the rest recovers. This split requires time and experience. Have you been training for less than a year? Start with full body or upper/lower.
Example week: push, pull, legs, rest day, push, pull, legs.
The 4 rules of every good gym routine
1. Build your routine around compound exercises
Squats, deadlifts, bench presses, and rows train several muscle groups at once. Put them at the beginning of your workout while you’re still fresh. Then add isolation exercises.
2. Gradually make it more challenging
Your body adapts to what you ask of it. So add something regularly: an extra repetition, an additional set, or a little more weight. Take small steps, always with proper form. Write down your workouts, or you won’t know whether you’re progressing.
3. Schedule your rest
Give a muscle group 48 to 72 hours before heavily training it again and make sure you get enough sleep. Rest days are part of your routine, just like your workouts.
4. Eat enough protein
Protein contributes to the growth and maintenance of muscle mass. For strength athletes, sports nutrition commonly recommends 1.6 to 2.2 grams of protein per kilogram of body weight per day, spread throughout the day.
Frequently asked questions
How long should I follow the same routine?
At least 8 to 12 weeks. If you change your routine every few weeks, you can’t tell whether it works. Only change something when you’ve made no further progress for several weeks.
How long does a good workout take?
Allow 45 to 75 minutes. If it consistently takes longer, cut exercises instead of cutting rest.
Can I start with push/pull/legs as a beginner?
You can, but full body is smarter. You practice each movement more often and have more recovery time.
Supplements for your routine
Training, nutrition, and rest do the work. Supplements are an addition. What athletes use most around their training:
- Before your workout: a pre-workout, such as Evogen EVP-Xtreme N.O. (with caffeine) or EVP-3D (without caffeine).
- During your workout: essential amino acids, such as Evogen Amino K.E.M.
- After your workout: a protein shake as an easy way to get your protein, such as Evogen IsoJect whey isolate.
Use according to the label. Not a substitute for a varied diet. Nutrition Monsters is Evogen’s official European reseller: 100% authentic, delivered quickly within the EU without customs fees. Not sure what suits your routine? Ask us for personal advice.
