The Best Strength Training Splits for Busy Schedules

Life can be hectic - between work, family, and personal time, fitting in a workout isn't always easy.

But building strength doesn't have to take hours a day, six days a week - the key is choosing a training split that works with your schedule while still delivering results.

Whether you can train 2, 3, or 4 days per week, there's a program that can help you get stronger without burning out.

So let's jump straight into it.

Table of contents:

• Full-Body Split (2-3 Days Per Week)

• Upper/Lower Split (4 Days Per Week)

• Push/Pull/Legs (3-6 Days Per Week)

• Total-Body Circuit Training (2-3 Days Per Week)

• Weekend Warrior Plan (2-Day Split)

• Powerbuilding Split (3-4 Days Per Week)

Full-Body Split (2-3 Days Per Week)

The full-body split is perfect for beginners and anyone short on time.

You will train your entire body each session, focusing primarily on compound lifts as they are better for strength gains.

This workout schedule allows you to use time efficiently as you are able to hit every muscle group in one training session.

Since muscles are trained more often, you will be able to maintain strength and build muscle without needing a long weekly commitment.

The additional rest days between sessions give the body more time to recover.

Here is an example schedule of the full-body split:

• Monday: full body

• Wednesday: full body

• Friday: full body (optional)

Upper/Lower Split (4 Days Per Week)

The upper/lower split is ideal for intermediate lifters (people who aren't new to strength training but aren't fully experienced and still have stuff to learn).

This exercise routine offers an outstanding balance between intensity, volume and rest days.

By focusing on either the upper or lower body on each session, you will be able to maximise muscle recruitment and recovery.

You can complete each session in just under an hour, making it extremely useful for those who are short on time.

The upper-lower split is also highly versatile, making it great for strength and hypertrophy purposes depending on the rep ranges you do.

Here is an example schedule of the upper-lower split:

• Monday: upper body workout

• Tuesday: lower body workout

• Thursday: upper body strength

• Friday: lower body strength

Push/Pull/Legs (3-6 Days Per Week)

The push-pull-legs split is one of the most popular gym routines for both intermediate and advanced lifters.

It allows for both flexibility and focused strength gains.

This split is efficient for targeting each muscle group:

• Push: chest, shoulders and triceps

• Pull: back and biceps

• Legs: lower body

This split is great as it is adaptable to any schedule; it can be done three times a week or six times per week, depending on how much time you have!

The push-pull-legs split is ideal for building strength and muscle mass because it encourages recovery while allowing a high training volume.

Here is an example schedule of the push-pull-legs split (3-day version):

• Monday: push day workout

• Wednesday: pull day workout

• Friday: leg day workout

Total-Body Circuit Training (2-3 Days Per Week)

The total-body circuit training split is ideal for super-tight schedules or people who want to combine strength and cardio.

These short and intense circuits hit strength, endurance and mobility all in under 45 minutes.

Additionally, minimal equipment is required for this split, meaning it can be completed at home or if you have minimal gym time.

The full-body activation keeps your entire body engaged throughout each session.

Here is an example schedule of the total-body circuit split:

• Perform 5-6 exercises in a row, 3-4 rounds in total, with limited rest

• Include squats, push-ups, dumbbell rows, lunges, kettlebell swings, and planks.

Weekend Warrior Plan (2-Day Split)

Only available on weekends? No problem. This split allows for full recovery during the week.

If you train hard twice per week and allow for a complete recovery, this split can work for you.

This split is perfect for professionals - if your weekdays are packed, you can still train on weekends.

Use one of your weekend days for upper body training, and the other day for lower body training. Or you could train your full body on both days.

Here is an example schedule of the weekend warrior plan:

• Saturday: full body or upper body

• Sunday: full body or lower body

Powerbuilding Split (3-4 Days Per Week)

For those looking to combine strength and hypertrophy in a limited schedule, the powerbuilding split is the right workout routine.

This split provides a combination of heavy lifting and muscle work; each session starts with compound lifts, followed by accessory hypertrophy work.

What's great about the powerbuilding split is that it can be turned into an upper-lower routine or a push-pull-legs routine depending on your preference.

It is also ideal for intermediate to advanced level lifters, and great for those trying to grow muscle and get stronger at the same time.

Here is an example schedule of the powerbuilding split (3-day week):

• Monday: lower body

• Wednesday: upper body

• Friday: full body

Summary of Strength Training Splits

You don’t need to spend hours in the gym every day to build serious strength.

With these best strength training splits for busy people, you can train smarter, not longer.

Whether you prefer full-body workouts, upper/lower splits, or circuit-style training, there’s a plan that fits into your routine.

Prioritize consistency, recovery, and intensity - and you’ll keep progressing, even with a packed schedule.

Bonus Tip: Try one split for 4-6 weeks, track your results, then adjust based on your recovery, goals, and weekly time.

We hope any queries you had were answered. If you have any further questions, feel free to contact us through the chat box.