Which Routine Should You Run?
Every routine here compared by days per week, equipment and goal. Pick the one that matches the life you actually have, not the one that looks most impressive.
Last updated: 2 October 2026
Overview
The best routine is the one you will still be running in four months.
That single sentence eliminates most of the agonising. A six day split you abandon in week three is worse than a three day plan you never miss. Before comparing anything below, decide honestly how many days a week you will train on a bad week, not a good one.
Quick Answer
Choose a routine by how many days a week you can realistically train, what equipment you have, and how long you have been lifting. Beginners should start with full body training three days a week. Most intermediates do best on an upper lower split four days a week.
Key Points
- Days per week you can sustain is the first filter, not the last.
- Beginners belong on full body, whatever the internet says.
- More days is not better if it means missing half of them.
- Equipment constrains exercise choice, not results.
- Run any routine for 8 to 12 weeks before judging it.
Start with days per week
| Days you can genuinely train | Routine to run |
|---|---|
| 2 | Two Day a Week Routine |
| 3 | Beginner Full Body |
| 4 | Upper Lower 4 Day |
| 5 | Advanced Hypertrophy Block |
| 6 | Push Pull Legs 6 Day |
Every routine compared
| Routine | Level | Days | Equipment | Main goal |
|---|---|---|---|---|
| Beginner Full Body | Beginner | 3 | Full gym | Learn the lifts, general strength |
| Dumbbell Only | Beginner | 3 | Dumbbells, bench | Home training |
| Bodyweight Only | Beginner | 3 to 4 | None | No equipment at all |
| Two Day a Week | Any | 2 | Full gym | Minimum effective dose |
| Upper Lower 4 Day | Intermediate | 4 | Full gym | Muscle and strength |
| Push Pull Legs 6 Day | Intermediate | 6 | Full gym | Maximum volume |
| Intermediate Strength | Intermediate | 4 | Barbell gym | Squat, bench, deadlift |
| Fat Loss Training | Any | 4 | Full gym | Hold muscle while dieting |
| Lower Body Emphasis | Intermediate | 4 | Full gym | Glutes, quads, hamstrings |
| Advanced Hypertrophy Block | Advanced | 5 | Full gym | Maximum muscle |
| Powerlifting Peaking Block | Advanced | 4 | Barbell gym | Peak for a meet or test |
| Weak Point Specialisation | Advanced | 4 to 5 | Full gym | Bring up a lagging muscle |
| Hybrid Strength and Endurance | Intermediate | 5 to 6 | Gym plus running | Lift and run at once |
Where you actually are
Training age is not how long you have held a gym membership. It is how long you have trained consistently and progressively.
| You are a | If |
|---|---|
| Beginner | Under 6 months of consistent training, or still adding weight most sessions |
| Intermediate | 6 months to 2 years, progressing over weeks rather than sessions |
| Advanced | 2 years plus, progressing across whole training blocks |
Someone who has been going to the gym for five years without ever writing anything down or adding weight is, in training terms, a beginner. That is not an insult; it means the fastest progress of their life is still available.
Equipment
| What you have | What is genuinely off the table |
|---|---|
| Full commercial gym | Nothing |
| Barbell, rack, bench | Cable work, some machines |
| Dumbbells and a bench | Heavy lower body loading |
| Bands and bodyweight | Heavy loading generally |
| Nothing | Progressive loading past a point |
Less equipment means slower progress at the top end, not no progress. A beginner with two dumbbells has a year of gains in front of them before equipment becomes the limiting factor.
Before you start
- -Read progressive overload. Without it, no routine works.
- -Write your sessions down. A routine you do not log is a routine you cannot progress.
- -Give it 8 to 12 weeks before changing anything. See programme hopping.
- -Get your protein sorted. See protein intake.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Choosing by how impressive it looks | Six days a week you cannot sustain | Choose by days you will actually train |
| Starting on an advanced split | Volume you cannot recover from | Earn it over a year |
| Changing routine every month | Nothing gets progressed | Commit to a block |
| Running two routines at once | Volume becomes unmanageable | One at a time |
| Skipping the lower body days | Half the body untrained | They are not optional |
Frequently Asked Questions
How many days a week should I train?
Three is enough for excellent progress as a beginner. Four is the sweet spot for most intermediates. Six is for people whose schedule and recovery genuinely support it.
Can I switch routines if I get bored?
Rotate accessory exercises within a routine rather than changing the whole thing. Boredom is best treated with variety in the accessories, not by resetting your main lifts.
Do I need to do cardio as well?
For health, yes. Two or three moderate sessions a week alongside any of these routines will not interfere with your lifting. See cardio and muscle growth.
What if I miss a session?
Do it the next day and shift the week, or simply skip it and carry on. One missed session in a twelve week block is statistically irrelevant. A pattern of missed sessions means you picked the wrong routine.
Sources
NHS physical activity guidelines for adults - https://www.nhs.uk/live-well/exercise/exercise-guidelines/
American College of Sports Medicine - https://acsm.org/
National Strength and Conditioning Association - https://www.nsca.com/