#110 - How to Choose the Best Training Split for Your Goals (10 Options Ranked)
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 2 June 2026
⏱️ 44 minutes
🧾️ Download transcript
Summary
Not every training split is built for every lifter — and choosing the wrong one is quietly killing your progress. In this episode, Cody breaks down 10 training splits across 3, 4, 5, and 6-day schedules, covering full body, upper/lower, push/pull/legs, and specialization variations.
You'll learn exactly how to match your split to your schedule, training age, and goals — so you stop guessing and start building. Whether you're a beginner figuring out your first program or an experienced lifter who keeps spinning their wheels, this episode gives you a clear, no-fluff framework for making the right call.
The splits covered in this podcast are:
1. Full Body / Full Body / Full Body [3-Day Split]
2. Upper / Lower / Full Body [3-Day Split]
3. Upper / Lower / Upper / Lower [4-Day Split]
4. Push / Pull / Lower / Upper [4-Day Split]
5. Legs / Push / Legs / Pull + Glutes [4-Day Specialization]
6. Upper / Lower / Push / Pull / Legs [5-Day Split]
7. Push / Pull / Legs / Push / Pull [5-Day Split]
8. Lower / Upper / Lower / Upper / Lower [5-Day Split]
9. Upper / Lower / Upper / Lower / Upper [5-Day Split]
10. Push / Pull / Legs / Push / Pull / Legs [6-Day Split]
You can also find a full breakdown of these splits, who they are for, the benefits of each training split, and extra resources to go along with each of them, all within the two following articles:
https://tailoredcoachingmethod.com/top-7-hypertrophy-training-splits-for-men-science-based-guide/
https://tailoredcoachingmethod.com/training-splits-women/
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Transcript
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| 0:00.0 | There's a lot of online coaches who just slap exercises on a board and call it a program. |
| 0:03.8 | And that's not what that is. |
| 0:04.8 | That's literally throwing paint at a wall and seeing if it sticks. |
| 0:07.6 | And unfortunately, that's a lot of online coaches today. |
| 0:10.2 | Training, program design, it is an art. |
| 0:12.1 | There are scientific principles that you should abide by, but you need to manipulate those with your own methods. |
| 0:17.8 | And the methods, that's art. |
| 0:27.9 | Welcome to the Choose Hard podcast. |
| 0:29.3 | I'm your host, Cody McBroom. |
| 0:32.6 | I'm a father, husband, coach, entrepreneur, and the founder, |
| 0:36.8 | tailored coaching method, a world-renowned online fitness and nutrition coaching company helping people all over |
| 0:37.8 | the world build above-average physiques and above-average lives. Today I'm going to teach you |
| 0:44.0 | the best training splits that you can do to maximize progress. We are going to go over specifically |
| 0:50.0 | eight different training splits and the number eight is the only reason there's eight because |
| 0:56.6 | there's really not that many splits because there's ways to customize some of these but there |
| 1:02.4 | are certain splits that need to be modified depending if you are a male or a female typically |
| 1:07.3 | that dictates the goals you have at hand. Men and women should 100% train differently. |
| 1:14.2 | I don't care what anybody says. |
| 1:16.1 | I hate when people say they don't need to train any different. |
| 1:18.5 | That is complete BS. |
| 1:20.7 | If somebody specifically has a goal that is way over here versus way over here, |
| 1:27.0 | they need to change, train differently. |
... |
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