Find your split.
PPL, upper/lower, full body, and more. Start with the familiar options, then explore different structures.
SPIT SPLIT & familiar starting points
SPIT SPLIT / 4 days
Chest, back, shoulders, and legs, with a small tertiary pairing on each day. These are example exercise choices based on my structure.
Push / pull / legs + upper / lower
A push/pull/legs sequence followed by upper/lower sessions. This combines movement-based days with regional days.
Push / pull / legs / 6 days
Two rounds of push, pull, and legs using A/B exercise selections, followed by one rest day.
Arnold split / 6 days
A three-session rotation repeated twice: chest/back, shoulders/arms, and legs.
My SPIT SPLIT
SETH’S CURRENT STRUCTURE / FLEXIBLE RESTSPIT SPLIT: Chest · Back · Shoulders · Legs
One main body part each session, plus a tertiary pairing. I add rest days whenever I need them.
More ways to organize the week
Upper / lower / 4 days
Upper- and lower-body sessions alternate, with a midweek break and a free weekend in this example.
Full body / 3 days
Three full-body sessions with different exercise selections. This example distributes training across the week.
Upper / lower / full body / 3 days
Separate upper and lower sessions, followed by a total-body session later in the week.
Full body / 2 days
Two total-body sessions separated by recovery days. A straightforward example when fewer weekly sessions fit the schedule.
Push / pull / legs / 3 days
One push, one pull, and one legs session across a week. A lower-frequency way to organize the PPL structure.
Body-part split / 5 days
Chest, back, legs, shoulders, and arms each get a focused day, with two recovery days in the example week.
Exercise lists, sets, and reps in the general splits are examples to adapt. Seth’s rotation shows his stated structure; his actual workouts are recorded separately.