What's the Best Workout Split?

Push-pull-legs, Upper-lower, Full body, Bro split. I can go on and on and keep naming splits, it’s like naming cars.

Jeep Wrangler, Toyota Supra, Ford Mustang, Tesla Model 3, Chevy Silverado...

You get the idea.

But here’s where it all ties together. Your body goals are the destination. Your training split is the vehicle. Getting there just means staying on the road.

Your destination could be anything: a road trip, your commute to work, dropping the kids off at school, or just running errands. The point is, you can get there with any car. Make or model doesn’t matter, they all do the same thing... drive.

So when it comes to your fitness goals, your “car” is your workout split. Whether it’s push-pull-legs, upper-lower, or full body… every split gets you moving toward your goal. The difference is in how you drive, how consistent you are, and how well you take care of the car along the way.

The Road Trip Analogy

Let’s go with the road trip example.

When you’re on a long drive, you don’t usually make it to your destination in one shot. You stop for a restroom break, fill up on gas (or juice up if you’re rolling EV style), grab something to eat, or even stay at a motel for the night if it’s a long trip.

Those stops? They’re your rest days when working out.

They’re not optional.

Rest days are needed for recovery so you can come back fresh for your next workout session — or in our case, get back on the road with a full tank.

Fail to rest, and you’ll burn out fast. We all know that driving when you're not at 100% — tired and falling asleep at the wheel — is a bad idea. It’s how accidents happen. Same goes for working out. If you push yourself when your body’s not ready, you’ll get hurt. Trust me, speaking from experience.

Don’t try to be a hero. Take the pit stops your body needs.

The Detour Trap

Sometimes, you might take a detour. Maybe you saw a scenic route on the map or think you’ve found a “shortcut.”

That detour? It’s the same as changing your workout split every few weeks.

All it does is delay your progress. Every time you switch things up too soon, you reset your GPS, and your destination (that dream physique) moves further away.

I get it. You see a new workout plan online, it looks exciting, and you think, “this one’s going to get me shredded fast.” But in reality, you’re just adding hours — maybe days, even weeks — to your journey.

Why Are You Switching Splits

So ask yourself: Why am I changing my workout split?

Is it because you didn’t like certain exercises?

That’s totally fine, but you don’t need to throw away the whole plan. Just swap the exercises that don’t click.

Don’t like the barbell bench press?

Swap it for incline barbell press, or if you’re not into free weights, try the smith machine bench press instead.

I'll use myself as an example. I had been doing barbell shoulder press for a long time, got pretty strong at it, but my shoulders weren't developing the way I wanted. Instead of throwing out my entire split and starting from scratch, I made a small change. I swapped the exercise for behind the neck press, also known as BTN.

Now, quick note: the behind the neck press is kind of controversial. Some people swear by it, others act like you’re signing a waiver every time you unrack the bar. There’s a risk of getting hurt if you don’t have the mobility for it, and it’s not a lift I’d recommend to everyone.

The point is, make small adjustments instead of rerouting the whole trip. Keep driving. Keep showing up. The destination doesn’t change, it just gets closer every day you stay consistent.

The Real Answer

So, what’s the best workout split?

The honest answer: the one you’ll stick with.

That’s it. Not the trendiest, not the one your favorite influencer does, just the one that keeps you coming back.

If it fits your schedule, if you enjoy it, and if it gets you training consistently, then that’s the best split for you.

Your car’s running. The road’s open. So buckle up, hit play on your playlist, and start driving.

You’ll get there. One rep, one rest day, one tank of gas at a time.

Stay fit.