Designing an effective workout plan for yourself can be time-consuming because it involves selecting exercises for every muscle group, mixing up compound and isolation movements, combining heavy and moderate lifts reps-sets, etc.
To help you save time, I’ve shared five of the most effective training splits used by fitness professionals for muscle and strength gain.
Whether you’re starting out or training for a while, you can use one of the workout splits to build your best shape and scale your fitness to the next level.
The 5 Best Training Splits for Muscle and Strength Gain
Many of us want to maximize strength and growth, but not all of us follow the same training split. For example, some people adhere to a full-body training program, some PPL, whereas others follow the upper-lower split.
The different workout splits have their own pros and cons, and based on your choice, you can follow the one to achieve your best physique.
The workout splits I’m going to uncover in this article are:
- Push-Push-Legs (PPL) Split
- Upper-Lower Split
- Hybrid Split (Combined Body Part)
- Muscle Group Split (BRO Split)
- Total Body (Full-Body) Split
All these split workout programs are effective and can help you stimulate your muscle growth and build an aesthetic physique.
You can try one or some of them to see which suits you the most. I’ll also hand out a sample of each program so you can download it, make suitable changes (if needed), and start your training.
Let’s find out more about each exercise split.
1. Push Pull Legs (PPL) Split Workout
The push, pull, and legs (PPL) is one of the popular bodybuilding splits for maximizing strength and hypertrophy. It involves performing push workouts on day one, pull workouts on day two, and leg workouts on day three.
- Push workouts involve pressing the weights up, down, or against the body, such as bench presses, overhead presses, push-ups, dips, and pushdowns, and these exercises work on the chest, shoulder, and triceps.
- Pull workouts involve pulling the weights up, down, and toward your body, for example, pull-ups, lat pulldowns, bent-over rows, and seated rowing, and these exercises target the back, biceps, rear delt, and forearms.
- Leg day includes all exercises that reinforce the different lower body parts, primarily the quads, hamstrings, glutes, and calves. Examples include squats, machine leg presses, lunges, step-ups, leg extensions, and leg curls.
You can structure a three or six-day PPL split workout, depending on your fitness goal. The three-day split is suitable for those who are starting out and want to bolster their fundamental strength and build lean mass. While a six-day weekly routine can help intermediate maximize their muscle growth.
Here’s an example of the 6-day push-pull-leg training program.
- Day 1 – Push Workout
- Day 2 – Pull Workout
- Day 3 – Legs and Core
- Day 4 – Push Workout
- Day 5 – Pull Workout
- Day 6 – Legs and Core
- Day 7 – OFF
Perform five to 10 minutes of dynamic stretching and light resistance training to prepare your muscles for an intense workout.
Day 1 – Push Workout (High Reps)
| Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Incline Dumbbell Press | Chest | 3 | 12-15 |
| Pec Deck Fly | Chest | 3 | 12-15 |
| Parallel Bar Dips | Chest | 3 | 10-20 |
| Barbell Overhead Press | Shoulder | 3 | 12-15 |
| Dumbbell Lateral Raises | Shoulder | 3 | 10-12 |
| Triceps Rope Pushdown | Triceps | 3 | 15-20 |
| Triceps Kickback | Tricep | 3 | 10-12 |
Day 2 – Pull Workout (High Reps)
| Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Pull-up | Back | 3 | 8-12 |
| Lat Pulldown | Back | 3 | 15-20 |
| Bent-Over Row | Back | 3 | 12-15 |
| Seated Cable Rowing | Back | 3 | 15-20 |
| EZ Bar Bicep Curl | Biceps | 3 | 15-20 |
| Incline Dumbbell Curl | Biceps | 3 | 10-12 |
| Hammer Curl | Biceps | 3 | 10-12 |
Day 3 – Legs and Core (High Reps)
| Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Leg Extension | Quad | 3 | 15-20 |
| Dumbbell Lunges | Legs | 3 | 10/leg |
| Leg Press | Quad | 3 | 15-20 |
| DB Romanian Deadlift | Hamstring | 3 | 10-12 |
| Machine Leg Curl | Hamstring | 3 | 15-20 |
| Calf Raises | Calves | 3 | 20-25 |
| Cable Chop + Knee Lifts + Decline Crunch (Triset) | Core | 2 | 10-20 |
Day 4 – Push Workout (High Load)
| Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Flat Bench Press | Chest | 4 | 6-8 |
| Incline Dumbbell Press | Chest | 3 | 6-8 |
| Hammer Chest Press | Chest | 3 | 6-8 |
| Lateral Raises | Shoulder | 3 | 8-10 |
| Rear Delt Raises | Shoulder | 3 | 8-10 |
| Shoulder Shrug | Shoulder | 3 | 8-10 |
| Overhead Triceps Extension | Triceps | 3 | 8-10 |
| Rope Pushdown | Triceps | 3 | 8-10 |
Day 5 – Pull Workout (High Load)
| Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Deadlift/Rack Pull | Back | 4 | 6-8 |
| T-Bar Row | Back | 4 | 8-10 |
| Seated Cable/Machine Row | Back | 4 | 8-10 |
| Cable Facepull | Back | 3 | 8-10 |
| Standing Barbell Curl | Biceps | 4 | 8-10 |
| Concentration Curl | Biceps | 3 | 8-10 |
| Reverse Barbell Curl | Biceps | 3 | 8-10 |
Day 6 – Legs and Core (High Load)
| Leg and Core Exercises | Muscles | Sets | Reps |
|---|---|---|---|
| Back Squat | Quad | 4 | 6-8 |
| Machine Leg Press | Thighs | 4 | 8-10 |
| Leg Curl | Hamstring | 4 | 10-12 |
| Hip Thrust | Glute | 4 | 8-10 |
| Calf Raises | Calves | 4 | 10-12 |
Core workout (Perform each exercise with little to no rest in between)
- Mountain Climber – 30 seconds
- Reverse Crunches – 20 reps
- Leg Raises – 10 reps
- Hanging Knee Raise – 10 reps
- Front Plank – 60 seconds
- Side Plank – 30 seconds on each side
2. Upper Lower Split
This split workout involves training the upper body and the lower body individually on separate days and helps you develop a firm and attractive physique.
With this split workout, you can train your upper and lower body one to three times a week. For example, you can set up your routine into a two to six-day split, depending on your fitness level.
If you choose to follow a two-day split, you’ll have one upper Monday and one lower body session on Thursday, with five days of ample rest during the week.
And if you structure your routine into six days, you’ll have three upper and lower body sessions with one day of rest during the week.
To help you understand, here I’ve formulated a five-day routine for you:
- Monday – Upper Body
- Tuesday – Lower Body
- Wednesday – Upper Body
- Thursday – OFF
- Friday – Lower Body
- Saturday – Upper Body
- Sunday – Rest
Monday – Upper Body
| Exercises | Muscle | Reps | Rest |
|---|---|---|---|
| Flat Bench Press | Chest | 12 x 3 | 2 min |
| Incline Dumbbell Press | Chest | 12 x 3 | 2 min |
| Bar Dips | Chest, Tris | 10 x 3 | 2 min |
| Dumbbell Lateral Raise | Shoulder | 10 x 3 | 2 min |
| Barbell Skull Crusher | Triceps | 10 x 3 | 2 min |
| Rope Pushdown | Triceps | 12 x 3 | 2 min |
| Barbell Biceps Curl | Biceps | 12 x 3 | 2 min |
| Dumbbell Hammer Curl | Biceps | 10 x 3 | 2 min |
Tuesday – Lower Body
| Workout | Muscle | Reps x Sets | Rest |
|---|---|---|---|
| Barbell Back Squat | Quad | 12 x 3 | 3 min |
| Machine Leg Press | Quad | 12 x 3 | 2 min |
| Hamstring Curl | Ham | 12 x 3 | 2 min |
| Romanian Deadlift | Ham | 8 x 3 | 2 min |
| Hip Thrust | Glute | 10 x 3 | 2 min |
| Calf Raises | Calves | 15 x 3 | 60-sec |
Wednesday – Upper Body
| Workout | Muscle | Reps x Sets | Rest |
|---|---|---|---|
| Pull-up | Back | 10 x 3 | 2 min |
| Front Lat Pulldown | Back | 12 x 3 | 2 min |
| Seated Cable Rowing | Back | 12 x 3 | 2 min |
| Bent-over Row | Back | 12 x 3 | 2 min |
| Dumbbell Pullover | Lat, Chest | 10 x 3 | 2 min |
| Face Pull | Back, Rear Delt | 12 x 3 | 90-sec |
| Dumbbell Incline Curl | Biceps | 10 x 3 | 90-sec |
| EZ Bar Curl | Biceps | 12 x 3 | 90-sec |
Friday – Lower Body
| Workout | Muscle | Reps x Sets | Rest |
|---|---|---|---|
| Dumbbell Lunges | Legs | 12, 10, 8 | 2 min |
| Landmine Sumo Squat | Legs | 12, 10, 8 | 2 min |
| Leg Extension | Quad | 12, 10, 8 | 90-sec |
| Dumbbell Step-up | Legs | 12, 10, 8 | 90-sec |
| Hamstring Curl | Hams | 12, 10, 8 | 90-sec |
| Farmers Walk on Toes | Legs | 12, 10, 8 | 90-sec |
Saturday – Upper Body
| Workout | Muscle | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift | Full Body | 6, 4, 2 | 3-min |
| One-arm Dumbbell Row | Back | 10 x 3 | 90-sec |
| Incline Bench Press | Chest | 12 x 3 | 2 min |
| Military Press | Shoulder | 12 x 3 | 2 min |
| Dumbbell Lateral Raises | Shoulder | 10 x 3 | 90-sec |
| Reverse Machine Fly | Shoulder | 10 x 3 | 90-sec |
| Dumbbell Shrug | Shoulder | 10 x 3 | 90-sec |
It would be best to work on your core on any day of the week, at least once a week.
Example of core workout:
- Mountain Climber – 30 seconds
- Reverse Crunches – 20 reps
- Leg Raises – 10 reps
- Wood Chop (L2H) – 10 reps
- Hanging Knee Raise – 10 reps
- Wood Chop (H2L) – 10 reps
- Front Plank – 60 seconds
- Side Plank – 30 seconds on each side
3. Hybrid Split (Combined Body Part)
The hybrid split is my favorite one, and I usually stick to it to sustain and grow my mass. It involves mixing up upper and lower body parts and focusing on each muscle equally.
For example, I train the chest, triceps, and core on day one, the back and biceps on day two, and the legs and shoulder on day three.
It is suitable for all fitness levels, and I think it is best to follow it before starting a PPL or body part split.
Here’s a sample of a six-day hybrid split for muscle and fitness development.
- Day 1 – Chest, Triceps, and Core
- Day 2 – Back and Biceps
- Day 3 – Legs and Shoulder
- Day 4 – OFF
- Day 5- Chest and Triceps
- Day 6 – Back, Biceps, and Core
- Day 7 – Shoulder and Legs
Day 1 – Chest, Triceps, and Core
| Exercises | Sets | Reps |
|---|---|---|
| Flat Bench Press | 3 | 12-15 |
| Incline Bench Press | 3 | 10-12 |
| Pec Deck/High Cable Fly | 3 | 12-15 |
| Triangle Pushup | 3 | 10-15 |
| Rope Pushdown | 3 | 12-15 |
| Bench Dips | 3 | 12-15 |
| Hanging Knee Raise | 3 | 10-20 |
| Front Plank | 2 | 1-min |
| Side Plank | 2 | 30-sec/side |
Day 2 – Back and Biceps
| Workout | Sets | Reps |
|---|---|---|
| Pullup | 3 | 8-12 |
| Deadlift | 3 | 6-10 |
| Front Lat Pulldown | 3 | 12-15 |
| Seated Cable Rowing | 3 | 12-15 |
| Bent-Over DB Row | 3 | 10-12 |
| Incline DB Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Hammer Curl | 3 | 10-12 |
Day 3 – Legs and Shoulder
| Workout | Sets | Reps |
|---|---|---|
| Leg Extension | 3 | 15-20 |
| Machine Leg Press | 4 | 12-15 |
| Leg Curl | 3 | 15-20 |
| DB Romanian Deadlift | 3 | 10-12 |
| Calf Raises | 3 | 15-20 |
| Barbell Overhead Press | 3 | 12-15 |
| Dumbbell Lateral Raise | 3 | 12-10 |
| Reverse Pec Deck Fly | 3 | 10-12 |
Day 5 – Chest and Triceps
| Workout | Sets | Reps |
|---|---|---|
| Flat Bench Press | 3 | 12-16 |
| Incline Bench Press | 3 | 12-16 |
| Dumbbell Pullover | 3 | 10-12 |
| Bar Dips | 3 | 10-15 |
| Skull Crusher | 3 | 10-12 |
| Rope Pushdown | 3 | 15-20 |
| Tricep Kickback | 3 | 10/arm |
Day 6 – Back, Biceps, and Core
| Workout | Sets | Reps |
|---|---|---|
| Close Grip Lat Pulldown | 3 | 15-20 |
| T-Bar Row | 3 | 10-12 |
| Standing Lat Pullover | 3 | 12-15 |
| One-arm Dumbbell Row | 3 | 10-12 |
| Chin-ups | 3 | 10-15 |
| Preacher Curl | 3 | 10-15 |
| High Cable Curl | 3 | 12-15 |
| Reverse Barbell Curl | 3 | 10-12 |
Day 7 – Shoulder and Legs
| Workout | Sets | Reps |
|---|---|---|
| Arnold Press | 3 | 10-12 |
| Bent-arm Lateral Raise | 3 | 10-12 |
| Rear Delt Fly | 3 | 10-12 |
| Shrug | 3 | 12-15 |
| Back Squats | 3 | 10/leg |
| Bulgarian Squat | 3 | 15-20 |
| Hip Thrust | 3 | 10-12 |
4. Muscle Group Split (BRO Split)
The bro split is also known as the muscle group split. It involves training one muscle group a day, for example, chest on Monday, legs on Tuesday, and back on Wednesday.
The muscle group split is popular among gymgoers as it is convenient, easy to follow, and less taxing.
However, you won’t be able to train your muscle group twice a week with this training split. Still, it can produce decent results over time with consistent training and a balanced diet.
Here’s an example of a simple bro split training schedule:
- Monday – Chest
- Tuesday – Legs
- Wednesday – Back
- Thursday – Arms
- Friday – Shoulder
- Saturday – Core
- Sunday – OFF
Monday – Chest
| Exercises | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 10-15 |
| Incline DB Bench Press | 4 | 10-12 |
| Machine Chest Fly | 3 | 15-20 |
| Cable Crossover | 3 | 12-15 |
| Parallel Bar Dips | 3 | 10-12 |
| Dumbbell Pullover | 3 | 10-12 |
Tuesday – Legs
| Exercises | Sets | Reps |
|---|---|---|
| Barbell Back Squat | 4 | 8-12 |
| Dumbbell Lunges | 3 | 10/leg |
| Leg Extension | 4 | 15-20 |
| Machine Leg Curl | 4 | 15-20 |
| Romanian Deadlift | 3 | 8-10 |
| Calf Raises | 4 | 15-20 |
Wednesday – Back
| Exercises | Sets | Reps |
|---|---|---|
| Deadlift/Rack Pull | 4 | 8-10 |
| Pull-up | 4 | 8-10 |
| Front Lat Pulldown | 4 | 12-18 |
| Barbell Bent Over | 4 | 12-18 |
| Cable Rowing | 4 | 12-18 |
| Cable Lat Pullover | 4 | 10-12 |
Thursday – Arms
| Exercises | Sets | Reps |
|---|---|---|
| Triangle Pushups | 3 | 10-20 |
| Cable French Press | 3 | 12-18 |
| Overhead Tricep Extension | 3 | 12-18 |
| Triceps Press-down | 3 | 12-18 |
| Preacher Curl | 3 | 12-16 |
| Incline Dumbbell Curl | 3 | 12-16 |
| Concentration Curl | 3 | 12-16 |
| Bent-Over Wrist Extension | 3 | 12-16 |
Friday – Shoulders
| Exercises | Sets | Reps |
|---|---|---|
| Barbell Overhead Press | 3 | 12, 10, 8 |
| Dumbbell Front Raises | 3 | 12, 10, 8 |
| Dumbbell Lateral Raise | 3 | 12, 10, 8 |
| Seated Rear Lateral Raise | 3 | 12, 10, 8 |
| Cable Upright Row | 3 | 12, 10, 8 |
| Shoulder Shrug | 3 | 12, 10, 8 |
Saturday – Core
Perform in a circuit.
| Exercises | Sets | Reps |
|---|---|---|
| Hanging Knee Lifts | 3 | 10-20 |
| Reverse Cable Crunches | 3 | 10-20 |
| Decline Crunches | 3 | 10-20 |
| High Cable Wood Chop | 3 | 10-20 |
5. Total Body (Full-Body) Split
The total body workout involves training almost every body part per session, making it a functional exercise routine for fitness development.
A study has also shown that split training and full-body training are equally effective in gaining strength and size throughout the body.1 Evangelista, Alexandre Lopes et al. “Split or Full-Body Workout Routine: Which is Best to Increase Muscle Strength and Hypertrophy?.” Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744/einstein_journal/2021AO5781
Anyone looking for a time-efficient and effective muscle-building split can follow this total body workout plan.
- Monday – Workout
- Tuesday – Workout
- Wednesday – OFF
- Thursday – Workout
- Friday – Workout
- Saturday – OFF
- Sunday – OFF
Monday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | Leg | 10-12 x 3 | 2-3 min |
| Pullups | Back | 6-12 x 3 | 2 min |
| Front Lat Pulldown | Back | 10-12 x 3 | 2 min |
| Weighted Glute Bridge | Glute | 8-10 x 3 | 1-min |
| Flat Bench Press | Chest | 8-12 x 3 | 2 min |
| Incline DB Bench Press | Chest | 8-12 x 3 | 2 min |
| Dumbbell Lateral Raise | Shoulder | 8-12 x 3 | 90-sec |
Tuesday
| Pull Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Parallel Bar Dip | Chest, Triceps | 8-12 x 3 | 1-min |
| Diamond Pushup | Chest, Triceps | 15 x 2 | 90-sec |
| Barbell Bent Over | Back | 8-12 x 3 | 2 min |
| Seated Cable Rowing | Back | 8-12 x 3 | 2 min |
| Barbell Bicep Curl | Biceps | 8-12 x 3 | 90-sec |
| Arnold Press | Shoulder | 10 x 3 | 2 min |
| Hamstring Curl | Hamstring | 8-12 x 3 | 90-sec |
Thursday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Deadlift | Leg, Back | 4-6 x 3 | 3 min |
| Good Morning | Ham, Glute | 6-8 x 3 | 60-sec |
| Machine Leg Press | Quads | 10-12 x 3 | 2 min |
| DB IYT Raises | Back | 6-8 x 3 | 2 min |
| Face pull | Back, Shoulder | 8-12 x 3 | 2 min |
| Dumbbell Pullover | Chest | 8-10 x 3 | 2 min |
| Shrug | Shoulder | 8-12 x 3 | 90-sec |
Friday
| Exercises | Muscles | Reps | Rest |
|---|---|---|---|
| Chin-ups | Biceps | 8-12 x 3 | 2 min |
| Barbell Jammer | Full Body | 8-10 x 3 | 2 min |
| One-arm DB Row | Back | 8-10 x 3 | 90-sec |
| Pec Deck Fly | Chest | 8-12 x 3 | 90-sec |
| Seated Rear Delt Raise | Shoulder | 8-10 x 3 | 90-sec |
| Dumbbell Biceps Curl | Biceps | 8-12 x 3 | 90-sec |
| Hanging Knee Raise | Core | 8-12 x 2 | 90-sec |
| High Cable Wood Chop | Core | 8-12 x 2 | 90-sec |
Download The Best Workout Splits PDF
The Takeaway
When it comes to picking the best workout splits for muscle growth, you have multiple options to choose from, such as PPL, upper-lower, and hybrid splits. You can follow any routine you think is suitable for you.
The push-pull-leg involves splitting workouts into three parts: training chest, shoulder, and triceps on day one; back, rear delt, and biceps on day two; and legs on day three. It is the most popular split routine in the fitness community for physique development.
The upper-lower split is suitable for those who want to focus on hitting the legs and torso separately.
A hybrid split is suitable for those who want to train the upper and lower body parts in each session and want to stimulate muscular hypertrophy.
Bro Split is a simple, convenient, and effective training plan for muscle-building and is suitable for those who want to concentrate on one muscle group per day. It is not as effective as the other four splits but can help you achieve good results in the long run.
And if you want a time-efficient and effective workout plan for shaping your physique and taking your fitness to the next level, full-body is for you. The full body involves working on multiple muscle groups in one session.
You can try each split for 2-3 months to see which one works for you. Once you get your best route, stick to it and continue for the desired time.
Besides training, focus equally on your nutrition and sleep to see prompt growth.
References
- 1Evangelista, Alexandre Lopes et al. “Split or Full-Body Workout Routine: Which is Best to Increase Muscle Strength and Hypertrophy?.” Einstein (Sao Paulo, Brazil) vol. 19 eAO5781. 30 Aug. 2021, doi:10.31744/einstein_journal/2021AO5781
