How many days to train and how to split them

Full body, upper/lower or push/pull: which split fits the days you have.

The best split is the one you can stick to. Three well-done days for a year are worth more than six days for a month. From there, the idea that organises everything is training each muscle group about twice a week.

Two or three days: full body

With few sessions, splitting by body part would leave each muscle with a single weekly stimulus. Training the whole body every session, each group works two or three times. Every day includes a leg exercise, a push and a pull, and the days differ in which ones.

Four days: upper and lower

Two upper-body days and two lower-body days. Each area is trained twice, with more exercises per session than full body and a rest day for that area in between.

Five days: upper, lower, push and pull

This adds a day focused on pushing (chest, shoulders, triceps) and another on pulling (back, biceps). It allows more volume for the upper body without making sessions longer.

Why not one muscle per day

The classic one-muscle-per-day split packs all of that muscle's work into a single session and leaves it a week without a stimulus. For most people, spreading the same work over two sessions gives better results and better-quality sets.

How long a session should last

Between 45 and 90 minutes. With less time there's room for the three main exercises and little else; with more, accessories are added. AppGym estimates how long each day takes (sets, rests and warm-up) and fills it up to the time you give it.

Rest days

Muscle is built while it recovers. Try not to train the same area two days in a row and leave at least one or two days off a week.