The Best Workout Splits for Building Muscle

If you're looking to maximize muscle growth, choosing the right workout split is essential. A workout split divides your weekly training sessions, targeting different muscle groups on other days. 

The right split depends on your experience level, recovery ability, and goals.

In this guide, we'll cover the best workout splits for muscle building, breaking down the pros and cons of each so you can find the perfect plan for your body and schedule.

1. Full-Body Split

What It Is: A full-body split means you train all major muscle groups in a single session, typically 3-4 times weekly.

Pros:

Great for beginners—Ideal for those new to training as it allows frequent movement practice. High training frequency—Each muscle group gets hit multiple times weekly, promoting growth. Time-efficient—Only requires 3-4 workouts per week. Burns more calories—Works several muscles in one session, boosting metabolism.

Cons:

It can be exhausting – Training the entire body in one session requires a lot of energy. Limited volume per muscle – Since you're training everything in one day, you may be unable to do as many sets per muscle.  It may not be ideal for advanced lifters – Full-body workouts may not provide enough intensity once you get stronger.

Best For:

Beginners, those short on time, or anyone focusing on general strength and fitness.

2. Upper/Lower Split

What It Is: The upper/lower split divides workouts into upper body (chest, back, shoulders, arms) and lower body (legs, glutes, calves), usually performed 4 times weekly.

Pros:

Balanced recovery – One half of the body rests while the other is trained. Suitable for intermediate lifters – Allows for more volume and progressive overload. Efficient – Trains each muscle group twice weekly, ideal for hypertrophy. Easier to manage fatigue – You won't burn out as quickly as with full-body training.

Cons:

It requires more days in the gym. – Training 4 days a week is necessary to maximize benefits. Longer workouts you're training half of your body; sessions can take over an hour.

Best For:

Intermediate lifters, those wanting balanced muscle growth, and people prefer structured training.

3. Push/Pull/Legs (PPL) Split

What It Is: A Push/Pull/Legs (PPL) split separates workouts into:

• Push – Chest, shoulders, and triceps.
• Pull – Back and biceps.
• Legs – Quads, hamstrings, glutes, and calves.

Usually performed 3-6 times per week.

Pros:

Focuses on movement patterns – Great for maximizing strength and efficiency. Allows for high volume – Each muscle gets plenty of work. Can be adapted – Works well with a 3-day (once per week per muscle) or 6-day (twice per week per muscle) schedule. Prevents overtraining of small muscles – Arms get indirect work on push and pull days.

Cons:

It requires more training days. It works best with at least 4-6 weekly gym sessions. Leg day can be brutal—training all lower-body muscles in one day is demanding.

Best For:

Intermediate to advanced lifters looking for a structured, effective split with balanced volume.

4. Bro Split (Body Part Split)

What It Is: The bro split involves training one major muscle group per day, typically over 5-6 days. For example:

• Monday: Chest
• Tuesday: Back
• Wednesday: Legs
• Thursday: Shoulders
• Friday: Arms

Pros:

High volume per muscle – You can exhaust each muscle in one session. Good for advanced lifters – Great for those needing high-intensity muscle growth training. Great for aesthetics – If you're bodybuilding-focused, it allows specialization.

Cons:

Low frequency – Each muscle is trained only once weekly, which may not be optimal for growth. It requires 5+ days in the gym, which is not ideal if you have a busy schedule. Risk of over-fatigue – Recovery can suffer if you go too hard on a single muscle.

Best For:

Bodybuilders and advanced lifters who can handle high training volume per session.

5. Hybrid Split (Customized)

What It Is: A hybrid split combines elements from different splits. For example:

• Monday – Upper Body (Heavy)
• Tuesday – Lower Body (Heavy)
• Wednesday – Rest
• Thursday – Push (Hypertrophy)
• Friday – Pull (Hypertrophy)
• Saturday – Legs (Hypertrophy)
• Sunday – Rest

Pros:

Highly flexible – Can be adjusted to individual recovery rates and goals. Balanced frequency & volume – You hit muscles at least twice weekly. Works for all experience levels – Can be modified for beginners or advanced lifters.

Cons:

It requires knowledge of programming, not a simple plug-and-play split. It might take trial and error, and Adjustments are needed to avoid overtraining.

Best For:

Intermediate to advanced lifters who want a customized plan that suits their needs and recovery ability.
Choosing the best workout split depends on your goals, experience, and schedule. Here's a quick recap:

• Full-Body Split → Great for beginners, efficient but tiring.

• Upper/Lower Split → Balanced frequency, suitable for intermediate lifters.

• Push/Pull/Legs (PPL) Split → Structured, effective for those who can train often.

• Bro Split → High volume, best for bodybuilders.

• Hybrid Split → Customizable, best for experienced lifters.

💬 Which workout split do you use? Drop a comment below! 💪🔥