Exercise library
A training split is how you divide your exercises across the week. Browse exercises for the popular splits (push/pull/legs, upper/lower, core and cardio) or by type: compound or isolation.
Written by the GymStreak coaching teamUpdated
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Push/pull/legs groups muscles by the movement they perform, so each session trains muscles that work together: chest, shoulders and triceps; back and biceps; then the lower body. Run it three days a week, or six days to train everything twice.
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An upper/lower split alternates upper-body and lower-body sessions, usually four a week, so each area is trained twice. It's a common next step after full-body workouts, and a research review found training muscles twice a week gave more growth than once.
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Compound exercises move several joints and train many muscles at once; isolation exercises move one joint to target a single muscle. Most well-built programmes start each session with compound lifts and add isolation work for specific muscles.
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