To train each muscle 2-3x per week, choose a workout split:

✅ 4-Day Split (Upper/Lower) → Best for Beginners

• Day 1: Upper Body (Chest, Back, Shoulders, Arms)
• Day 2: Lower Body (Legs, Calves)
• Day 3: Rest
• Day 4: Upper Body (Chest, Back, Shoulders, Arms)
• Day 5: Lower Body (Legs, Calves)

✅ 5-6 Day Split (Push/Pull/Legs) → Best for Intermediates & Advanced

• Day 1: Push (Chest, Shoulders, Triceps)

• Day 2: Pull (Back, Biceps)

• Day 3: Legs

• Day 4: Push (Chest, Shoulders, Triceps)

• Day 5: Pull (Back, Biceps)