The Best Workout Splits for Men Over 35: Full-Body vs.Push/Pull/Legs vs. Upper/Lower
If you’re a man between 35 and 45, chances are you don’t have hours to spend in the gym every day. Even if you did, recovery isn’t as quick as it used to be.
Your joints creak a little louder, your sleep matters a lot more, and your time is precious.
That’s why choosing the right workout split matters more than ever. The way you divide your training throughout the week can make the difference between consistent gains and burnout.
Let’s break down the three most popular splits: Full-Body, Push/Pull/Legs, and Upper/Lower and figure out which one works best for your lifestyle, goals, and recovery needs.
What Is a Workout Split?
A workout split refers to how you divide your training across the week. Instead of doing random workouts, splits help organize:
● Muscle group focus
● Training frequency
● Recovery days
Choosing the right one means more progress with less joint stress and better consistency.
Split #1: Full-Body Workouts
Best for: Busy dads training 2 to 4 days/week
Example Schedule: Mon/Wed/Fri or Tue/Thu/Sat
Pros:
● Hits each muscle group multiple times per week
● Less overall training volume per session = faster workouts
● Great for fat loss, muscle maintenance, and long-term health
● Easy to stay consistent, even with a busy schedule
Cons:
● Harder to specialize (e.g., bring up chest or arms)
● More taxing if you go too hard every session
Pro Tip: Focus on compound lifts like squats, rows, presses, and hinge movements. Sprinkle in isolation work (like curls or lateral raises) at the end.
Split #2: Push/Pull/Legs (PPL)
Best for: Intermediate to advanced lifters training 5 to 6 days/week
Example Schedule: Mon: Push, Tue: Pull, Wed: Legs, Thu: Rest, Fri: Push, Sat: Pull, Sun: Legs
Pros:
● High volume for each muscle group
● Easier to target weak areas
● Great for hypertrophy if recovery is dialed in
Cons:
● Demands more time in the gym
● Recovery can suffer if sleep, nutrition, or stress are off
● Easy to burn out or skip days and throw off the rhythm
Pro Tip: If you choose PPL, keep workouts under 60 minutes and prioritize sleep and nutrition to support recovery.
Split #3: Upper/Lower Split
Best for: Men training 3–5 days/week
Example Schedule: Mon: Upper, Tue: Lower, Wed: Rest, Thu: Upper, Fri: Lower
Pros:
● More frequency than bro-splits, less intensity than PPL
● Ideal for balancing strength and hypertrophy goals
● Easier to manage recovery than full PPL
Cons:
● Still requires at least 4 days/week for optimal effect
● Less flexibility than full-body if your schedule fluctuates
Pro Tip: Pair this with active rest days (e.g., walking, stretching, core work) to keep energy high and recovery smooth.
So, Which Split Is Best for Men Over 35?
Here’s a breakdown based on your lifestyle:
Ultimately, the best split is the one you can stay consistent with without wrecking your recovery or burning out.
Final Thoughts
At 35 and beyond, smart training beats hard training. Your split should:
● Match your schedule
● Fit your recovery capacity
● Help you build strength and muscle without overtraining
Don’t follow a split that beats you down. Follow one that lifts you up.
Want a Done-for-You Training Plan?
If you're tired of guessing, grab my free workout guide for busy dads or apply for 1-on-1 coaching and get a personalized training split that fits your life and goals.