Choosing a training routine or split means deciding how you distribute muscular stimulus, weekly volume, and recovery. There is no universal “best” structure. The optimal split is the one that adapts to your training level, real availability, and ability to recover consistently over time.

With Gravl, you can:
• Use an adaptive routine
• Choose predefined splits
• Modify any structure based on your progress

A routine defines:
• Which muscles are trained in each session
• How many times per week each muscle group is stimulated
• How fatigue and recovery are managed

Choosing the right split directly impacts:
• Adherence
• Progress
• Risk of overload or stagnation

The Gravl Recovery Routine does not follow a fixed weekly structure.
The system dynamically adjusts training days and muscle groups based on your recovery status and weekly training history.

This option is ideal when the priority is long-term consistency without rigid weekly constraints.

Works the entire body in every session

Advantages
• High stimulus–fatigue efficiency
• Good frequency with few sessions
• Improves global movement patterns

Limitations
• Limited volume per muscle group
• Low level of specialization

Choose it if
• You are a beginner
• You have limited time
• You are in a maintenance or return-to-training phase

Keep in mind that at least one rest day is needed between training days

Advantages
• Clear muscle separation by movement pattern
• Highly scalable

Limitations
• With 3 days, frequency is 1× for all muscle groups
• With 6 days, frequency is 2× (optimal) for all muscle groups

Choose it if
• Your main goal is hypertrophy
• You are intermediate or advanced

Advantages
• Excellent stimulus–recovery balance
• With 4 days, it provides an optimal stimulus with one rest day between the 2nd and 3rd session

Limitations
• Less specific sessions
• Lower per-muscle training volume

Choose it if
• You are looking for steady progress with good recovery
• You have a stable weekly schedule or want the optimal balance for 4 weekly sessions

Advantages
• Good stimulus with only 3 sessions
• Reinforces global movement patterns

Limitations
• Lower total volume
• Not ideal for specialization

Choose it if
• You prioritize adherence and balance
• You have 3 days available to train per week

At least one rest day is needed before and after the Full Body day to ensure good performance

Advantages
• Better frequency than classic PPL
• More evenly distributed volume

Limitations
• Requires good recovery capacity for the Full Body day

Choose it if
• You like PPL and want to add an extra day
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At least one rest day is needed before and after the Full Body day to ensure good performance

Advantages
• PPL variation with more upper-body stimulus
• Greater focus on the upper body

Limitations
• Lower training volume for legs

Choose it if
• You want to prioritize the upper body
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At least one rest day is needed between the Upper Body day and the Push day

Advantages
• High frequency and volume
• Great control over training stimulus

Limitations
• High recovery demands

Choose it if
• You are advanced and have good recovery capacity
• You can train consistently 5 days per week

At least one rest day is needed between the Legs day and the Upper Body day

Advantages
• Prioritizes legs and glutes
• Greater stimulus for the lower body

Limitations
• Lower stimulus for the upper body

Choose it if
• Your main goal is lower-body development

Advantages
• Maximum local focus
• Low systemic fatigue

Limitations
• Low muscle frequency
• Lower weekly efficiency

Choose it if
• You are in a short-term specialization phase

The best split is not the most advanced or the one with the most training days
It is the one that:
• You can sustain week after week
• Distributes volume efficiently according to your real goal
• Allows you to make progress

Choosing the right structure turns progression from a promise into a direct consequence of the selected split, fulfilling the fundamental requirement to achieve any goal: adherence