Top 3 Training Schedules for 2025: Which One is Right for You?

The new year is the perfect time to reevaluate your fitness goals and upgrade your workout routine. In 2025, there are three popular workout methods that are popular with many athletes: the Full Body routine , Push-Pull-Legs , and the Bro-split . But what makes these workout routines unique? And which one is best for your goals? In this blog, we explain the differences so you can make the right choice!

 

1. Full Body Routine: Efficiency for Advanced and Beginners

What is it? The Full Body workout routine is ideal for beginners and advanced users alike and focuses on training all major muscle groups in one session. This routine is usually performed 3 times a week , such as Monday, Wednesday and Friday, so that your muscles have time to recover between workouts.

Advantages:

  • Time-efficient : Because you target multiple muscle groups in one workout, you save time and don't have to go to the gym every day.

  • Increased frequency : You train each muscle multiple times per week, which can promote muscle growth, especially for beginners.

  • Versatility : Suitable for almost any goal, whether you want to build muscle mass, improve strength or lose fat.

When is it suitable? If you have a busy schedule and can't train every day, but still want a good balance between strength and endurance. It is also perfect for beginners who want to make rapid progress.

 

2. Push-Pull-Legs: Structured and Balanced

What is it? The Push-Pull-Legs routine breaks down workouts into three basic movements:

  • Push : Movements in which you push your weight away from your body, such as bench presses and shoulder presses.

  • Pull : Movements in which you pull weight towards you, such as deadlifts and pull-ups.

  • Legs : Exercises that target the muscles in your lower body, such as squats and lunges.

This routine is usually performed 4-6 times per week depending on your training frequency.

Advantages:

  • Balance between muscle groups : This plan offers a good balance by specifically training each muscle group and providing sufficient recovery time.

  • Distribution over the week : You train your muscles with more focus, which is ideal for those who want to grow in strength and muscle mass.

  • Flexibility : You can adjust the frequency to suit your goals and be creative with it, such as 3 days a week for beginners or 6 days a week for advanced.

When is it suitable? If you are an experienced athlete and want a bit more structure in your training, or if you are looking for muscle growth and strength, without the intensity of the bro-split.

 

3. Bro-Split: Specific Focus on Muscle Groups

What is it? The Bro Split is a legendary program where you train 1 or 2 muscle groups on separate days. For example:

  • Monday: Chest

  • Tuesday: Back

  • Wednesday: Legs

  • Thursday: Shoulders

  • Friday: Arms

Each muscle group gets full focus in one session per week, and you usually train 5 days a week .

Advantages:

  • Maximum focus per muscle group : This schedule allows you to train each muscle group intensively, resulting in muscle growth through heavy lifting and more volume.

  • Depth of Training : Because you only train one or two muscle groups per day, you can do multiple exercises and sets, allowing for maximum exhaustion and growth.

  • Mentally Pleasant : For many bodybuilders, the Bro Split is mentally easier because you don't have to worry about multiple muscle groups at once.

When is it suitable? This plan is ideal for advanced athletes who want to build muscle mass and have enough time to train 5-6 times a week. It is less suitable for beginners, because more recovery is needed for muscle groups.

 

Which one is best for you?

The choice between Full Body , Push-Pull-Legs and the Bro-split depends on your goals, training level and the time you can invest in your training. If you are just starting out, the Full Body routine can be a great choice, while Push-Pull-Legs is ideal for those who want a more focused workout with good balance. The Bro-split is an excellent choice for advanced athletes who want to build muscle mass and take their workouts to the next level.

Regardless of which plan you choose, make sure you monitor your technique and take the necessary rest for recovery to get the most out of your training in 2025!

Do you have any questions about these training schedules or do you want more tips for your workouts? Let us know on Instagram and send a DM with 'QUESTION' to sorbe_original or comment under our post about training schedules.