Which Workout Split is Best for Muscle Gain?

It can be difficult to determine which workout split is best for muscle gain. However, by following these best practices, you can make sure that you’re on the right track.


When trying to gain muscle, choosing the right workout split is an important step. Your split should be tailored to your goals, schedule and experience level. It’s also important to consider how much rest you need between workouts, as well as which muscle groups you’re targeting and how many days per week you have available to train.

Every type of workout split has its benefits and drawbacks. Here, we’ll explore the different types of splits so you can choose the best one for yourself. We’ll discuss body part splits (broken up by muscle group), upper-lower splits (where different workouts are allocated to upper-body and lower-body days) and push-pull splits (which involve breaking up muscle groups into push muscles — chest, shoulders and triceps — and pull muscles — back, biceps and legs). Finally, we’ll also look at briefly at full-body workouts for those who want to make the most of their limited time in the gym.

Overview of Workout Splits

When it comes to building muscle, choosing the right workout split is essential. There are a number of different splits to choose from, each with its own advantages and disadvantages. This section will provide an overview of the different workout splits, outlining their respective strengths and weaknesses. This will help you determine which split is best suited for your goals.

Full-body splits

Full-body splits are an excellent choice for those looking to maximize muscle gain while also maintaining a sensible training frequency. With this type of program, you work each major muscle group in each session, allowing you to spread the workload out over several different days and avoiding overtraining any particular muscle. Generally, 2-3 sets of each exercise are performed in each workout, with a range of rep ranges (usually 8-15) used throughout the week. This way, you can shift focus between strength gains, power gains or hypertrophy in different sessions depending on your goals without needing to change your overall program too drastically. The full-body split also makes for a great way to get started with resistance training as it allows for a solid introduction to all the basic exercises before transitioning into more specific material further down the line. However, this type of routine usually sees trainees working twice per week in order to achieve sufficient volume for growth; those looking to get quicker results may want to consider pushing frequency closer towards three times per week instead.

Upper/lower splits

Upper/lower splits are an effective strength and muscle-building strategy that involves dividing the body into two distinct group of workouts: upper body and lower body. Splitting exercises by muscle group allows lifters to target different parts of the body on different days and still make consistent progress with specific goals in mind. These types of splits offer a great way for athletes to adjust their training program depending on their specific goals and available time.

Upper/lower splits involve alternating between a “push” day (upper body) and a “pull” day (lower body). With this split, you can focus on building muscle in certain areas, like chest and arms, which are often seen as showier muscles than those in the back or legs. Additionally, with upper/lower splits you can better manage fatigue levels by having rest days between subsequent workouts targeting the same muscle group. This is why upper/lower splits are well-liked among beginner lifters who need to allow their muscles sufficient time to recuperate after each workout session since they are relatively new to lifting weights.

This split is highly customizable — if you do two workouts per week, you could include more full-body exercises in your higher-frequency sessions; conversely, if three workouts a week fits your schedule better, each session can focus on some of the major muscle groups separately (e.g., chest, back and shoulders). Plus, you can use it as either anintense home workout or an intense gym session — it really just depends on what equipment is available to you at any given time. A typical upper/lower split may look something like this:

Monday: Push day
Tuesday: Pull motor
Wednesday: Rest
Thursday: Push day
Friday: Pull day
Saturday: Rest Sunday: Rest

Push/pull/legs splits

Push/pull/legs splits are a type of workout split used to focus on muscle groups for maximum benefit. It breaks down the workouts into three separate routines: push, pull, and legs. Each category focuses on different muscle groups, such as chest, back, and legs. This split allows for more muscle recovery time between specific muscle groups while maintaining an overall consistent approach when it comes to overall strength and size gains.

The primary benefit of this split is its amount of flexibility. It is designed so that any combination of exercises can be used across the three categories of muscles targeted during each workout session—with some general standardization being followed as necessary; for example, one day may consist solely of pushing-focused exercises (chest press, shoulder press, etc.), another focusing solely on pulling exercises (lat pulldown, bent-over row), and another- focusing exclusively on leg day (squats, deadlifts).
Oftentimes this type of split is accompanied by a two day rest period after each three day cycle to aid in maximal recovery; however modifications can be made to increase frequency or volume depending upon the goals being worked towards at any given time frame.

Overall this type of split offers a great way for bodybuilders new to the game to target all major muscle groups in a comprehensive fashion while providing room for growth and experimentation with different exercises within each category should they choose so.

Body part splits

Body part splits are one of the most popular workout split variations, designed to target specific muscle groups throughout the week. This type of split typically consists of one or two muscle groups trained per day, with several days off in between work out sessions. As opposed to using a full-body approach, this allows you to focus more intensely on each body part and allows for a greater potential for muscle growth. A typical body-part split may look something like this:

Monday Chest and triceps
Tuesday Back and biceps
Wednesday Rest Day
Thursday Legs
Friday Shoulders and abs
Saturday Rest Day
Sunday Rest Day

This type of training is beneficial for both beginners as well as intermediate athletes who are looking for a well-rounded program. The key with this sort of plan is to ensure you are giving your muscles enough rest time in between sets so they can realistically recover before the next workout. In addition, incorporate an adequate amount of cardio into your schedule as this will help promote overall health while burning excess calories.

Benefits of Different Splits

When it comes to muscle gain, it is important to choose the right workout split. There are different types of training splits that you can choose from, each with their own set of benefits. From full body workouts to body part splits, each offers something different that can help you hit your goals. In this article, we will examine the benefits of different workout splits and how to choose the most optimal split for your goals.

Full-body splits

Full-body splits are the least frequent type of workout split, as they involve working all major muscle groups in each workout. This type of split is typically most effective for those with lower overall training volume goals, as working each body part in every session can burn out the body, making them best suited for those with busy schedules. However, a full-body split may be ideal for any situation where focusing on one muscle group in every session isn’t feasible or desired.

When doing a full-body split, you should strive to emphasize compound lifts such as squats, deadlifts, presses and pull-ups to target multiple muscle groups simultaneously and produce maximal gains. As a general rule of thumb when performing a pushing or pulling exercise of any kind, you should strive for 3–4 sets and 4+ reps per exercise. Additionally, you should make sure to hit every muscle group within your workout at least twice per week if not more to maximize progress. Some example exercises include:
– Squats
– Deadlifts
– Overhead press
– Bench press
– Pull ups
– Bentover rows
– Calf raises

Upper/lower splits

Upper/lower splits involve working the whole body over two or three training days per week with no muscle group trained more often than every other day. Each workout focuses on either the ‘upper’ part of the body such as chest, back, shoulders and arms or the ‘lower’ part of the body such as legs and core. Upper/lower split workouts are an excellent choice for those looking to gain muscle mass while performing a manageable workout schedule.

Upper/lower split workouts provide consistent strain on the body with enough rest between sessions to facilitate full recovery which is key for growth and strength development. The alternating days allow muscles to fully recover and replace energy stores before they are taxed again. This keeps you from over-training while still allowing progress.

Upper/lower split workouts also require a lot of volume in order to be effective. Your workout sessions should include multiple sets at 8-12 reps per set and exercises should challenge each muscle group from multiple angles using compound movements like squats, deadlifts and benchpresses. This ensures maximum growth stimulus across all muscles groups. An added benefit is that these types of workouts tend to burn more calories since all regions of your body get worked at once, increasing fat loss potential along with muscle gain results!

Push/pull/legs splits

The push/pull/legs split is one of the most popular and widely used workout splits. It involves dividing up your workouts into three separate training days focusing on each of the main muscle groups. The goal is to focus on one muscle group per day and then take the next day off or continue with another workout that focuses on a different set of muscles.

This split can add variety to one’s workout routine by allowing some focused attention to specific muscles without overtraining those same areas over multiple days. It also allows for an increased intensity, as you are focusing on fewer muscles each day. By doing this, you are able to put greater numbers of reps and weight into each area, which can be beneficial for achieving improved strength gains faster.

The push/pull/legs split gives more variety in terms of exercises that can be done in each session than many other splits while also reducing the possibility of boredom due to repetition by having more room for variation in your training program if desired. Additionally, it helps increase balance between muscles while simultaneously building strength and muscular endurance since all three aspects are incorporated into a single cycle at varying degrees.

Body part splits

Body part splits are one of the most popular workout splits used by weight lifters and bodybuilders who are looking to maximize muscle growth. In a body part split, you divide your workouts into focused sessions on each major muscle group throughout the week. This can help to target specific areas of the body and combine with progressive overload techniques to induce superior muscle gains.

Body part splits allow a person to focus on various exercises in which improve particular parts of their physique. Depending on individual goals and preferences, different exercises can be modified for effectiveness, such as emphasizing the large chest muscles or developing toned triceps and traps. Each session of a body part split should involve Around 8-10 sets per muscle group in order to maintain an optimal training intensity that allows muscles to be stimulated effectively through exercise. Additionally, rest days should be alternated with active days so that muscle gains will have enough time to recover properly before another session is triggered.

Here are some examples of body part splits:
– Upper/lower split: This style consists of two full-body workouts per week, one focused on upper-body strength training while the other focuses more on lower body strength training. This allows variety within each type of routine while providing the flexibility for more intense leg days and arm days over consecutive weeks if desired.
– Chest/back split: This is considered a classic lifting approach for maximizing chest and back growth through careful design principles such as warmup sets, rest pauses between reps, as well as focusing during long negatives portions when lifting.
– Shoulder/legs/arms split: Also known as ‘shoulder girdle’ or push pull legs split; involves dividing working hours into three segments namely pushing (for the shoulders), pulling(back) and legs; thus emphasizing all components emerging out from this division notably stronger stabilizers around scapula region .

Overall, body part splits provide an excellent way for lifters wanting tailored muscular growth across their entire physique while allowing sufficient rest periods between sessions which aid overall recovery time post workout session while gearing up towards next set routines lined up in plan schedule under this type of divisional approach clubbed together!

Considerations When Choosing a Split

Choosing the right workout split is important when it comes to getting the most out of your workout routine. Before you decide which split is best for muscle gain, you should consider a few factors like your goals, available time, and recovery capacity. This article will discuss each of these factors so you can make an informed decision about which split is best for you.


When selecting the best split for your workouts, frequency should be taken into consideration. This is referring to how often you go to the gym and should depend on your health and fitness level, as well as goals. Generally, hitting the gym more frequently (3 – 4 days/week) is better for novice or intermediate users because it allows you to work each muscle group more heavily while having adequate rest periods between sessions. Although some experienced bodybuilders may need a higher frequency of 5 – 6 days/week to gain muscle, this splits should only be attempted by more advanced users who are familiar with the demands of training at such an intensity and frequency. Additionally, rest days in-between are critical for recovery and any split must include at least 1-2 days for active rest in order to be successful.


When creating your own split you should consider how much volume your body can handle. Volume is how many reps, sets, and exercises you do for a certain muscle group in one workout. Typically, this will vary from person to person based on their current experience level and the amount of time they are willing to spend in the gym on their workout days.

Your overall goal is to reach an optimal level of training volume that provides enough stimulation for muscular adaptation, but does not make it too difficult for you to recover between workouts. Depending on your goals and body type, there are certain guidelines regarding the amount of volume that can effectively be completed in a single session across different splits.

For example: If you are looking to maximize strength gains or pack on mass while still allowing enough time for recovery between workouts, then following the push/pull/legs split with moderate rest-periods (45-90 seconds) can be beneficial because it will allow you to accumulate a good amount of high-intensity volume over multiple workouts per week without going into overtraining. This type of setup would be ideal if your main focus was primarily muscle growth and strength gains.

On the other hand, if you were looking more towards increasing muscular endurance or focusing more heavily on achieving single-set targets within one workout then a more upper/lower split may be more effective due to its ability to allow for shorter rest periods in between sets which will provide maximum benefits foryour conditioning levels (e.g., metabolic training). Ultimately when determining which workout split is best for muscle gain all considerations mentioned above need to be taken into account before setting up any particular routine or program.


When choosing a workout split, it is essential to consider your recovery abilities and individual needs. Recovery times are when your body rebuilds and repairs itself, so you will need to ensure that you give yourself the appropriate amount of time between each workout. Not allowing yourself enough rest between sessions can lead to fatigue, impaired performance, and even injury. Depending on your current condition, it may be best to start with a recovery schedule that allows for more rest between workouts in order to maximize gains. Following a weekly or monthly plan helps keep track of how long you are giving yourself after each session and how much rest you should take before returning to the gym. It also allows you to rate your progress over time and identify areas where you may be possible overtraining or under recovering. Remember, giving yourself time off is just as important as the time spent working out for gaining muscle mass in the most effective way possible!


In conclusion, there is no “one size fits all” approach when it comes to choosing the right workout split for muscle gain. The best course of action is to experiment with different splits and figure out what works best for you. Consider your training goals, schedule, energy level, skill level and recovery time before deciding which split to try. Talk to experienced lifters and trainers who can offer individualized advice and support. With a little bit of experimentation, you should have no trouble finding the workout split that best suits your needs.

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