After 5 years of lifting, this is my favorite split

A look at what I have learned works best for ME after trying different splits in the gym

Evan Walsh

3/27/20242 min read

a calendar with red push buttons pinned to it
a calendar with red push buttons pinned to it

In December 2018 I began lifting regularly and have not stopped (except for those few months when whatever happened in 2020). Throughout my journey I have implemented various exercises, techniques, and splits and have found (for the most part) what works for me. One of the biggest debates in the gym is “which split is superior?” Is it the Arnold Split? The classic PPL (push/pull/leg)? Or is it the obscenely complex split your favorite gym tok influencer sells for 99.99? I have personally tried many splits, but one has risen above them all in the way it works for my fitness goals…the 6-day upper/lower split.


This split seems like a lot to some, and it is. Let me explain why exactly I chose it. I learned very early on in my lifting journey that I was able to bounce back from a taxing workout very quickly. I almost felt that I could hit every muscle group every day (please do not try this lol) and still have energy for the next lift. This led me to pursue a split that allowed for more frequency per week as I chased after that sore and exhausted feel many crave after the gym. Another thing that I figured out about myself early on in the gym is that I tired out pretty quickly. Once my workout reached that 60–75 minute mark, I felt like I couldn't put forth my best effort due to exhaustion; and this was accentuated in splits where I was doing a lot of volume on one day directed to only 1 or 2 muscle groups (i.e. chest and arms day). Again, the upper/lower split appealed to me as I could spread out my sets over a six day frame, with only 2 to 3 direct exercises per muscle group a day. Another reason why the 6-day upper/lower split appeals to me is the flexibility to mix in different training aspects. I always like to have at least some element of power and hypertrophy in each plan I do (some may be 90% power focused 10% hypertrophy focused or vice versa), and I oftentimes will allot a day or two a week to a secondary fitness goal I have in mind. This could be as simple as doing a hypertrophy focused plan with a lower day having some power element like an explosive box squat or an upper day having a plyometric pushup exercise. I like to switch up my routine throughout the year, and putting certain elements in my plan allows me to carry over elements from previous plans so I don’t have to start from scratch. Having 3 upper and lower days allows me flexibility to throw in an exercise or two that I probably wouldn't have if I had only 1 or 2 days a week per muscle group.

So, those are the reasons why I love a 6-day upper/lower split. While this works best for me, it doesn’t mean that it will work best for you. Everyone responds to training stimuli differently, so find what split works for you. If you don't know where to start, figure out how many days a week you can workout (always include at least one rest day a week) and figure out a split that allows you to hit each muscle group at least twice in a 7 day period. You may find your sweet spot the first time around, or you may need to up the frequency or change a few days around. That is totally fine, just be willing to experiment to find the split that works for you.