If you’re looking for a workout split that can help you achieve your best physique, you’ve come to the right place. In this article, I’ll share the five different types of workout routines to help you maximize muscle growth and improve body composition. So, depending on your choice, you can save the one you need or try the variations.
The Different Types of Workout Splits
Many of us want to maximize strength and growth, but not all of us follow the same training split. For example, some people follow a full-body training program, some PPL, whereas some follow the upper-lower split.
The different kinds of bodybuilding splits have their own pros and cons, and based on your choice, you can follow the one to achieve your best physique.
Here’s the example of best workout splits:
- Total Body Split Workout
- Upper Lower Split Workout
- Push/Pull/Legs Split
- Hybrid Split
- Muscle Group Split a.k.a Bro Split
You can also structure your workout routine using these training splits.
Let’s find out more about each exercise split.
1. Total Body Split Workout
The total body workout is a strength booster and muscle-building program that allows you to work on every muscle group in one training session and keeps your intensity high throughout the session.
It helps you train your major muscles, such as the chest, back, and legs, two to three times a week and help you pump up your strength.
A study has also shown that split training and full-body are equally effective for gaining strength and size throughout the body in beginners.
So, depending on what suits you the most and motivates you, you can follow the program you like.
If you go with the full-body workout program, you can train effectively in just four days a week.
Here’s a sample of the total body workout plan.
4 Day Full Body Split Workout For Strength and Gain
- 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 |
---|---|---|---|
Chinups | 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 |
Cable Woodchop (H2L) | Core | 8-12 x 2 | 90-sec |
2. Upper Lower Split Workout
This split workout targets the upper body one day and the lower body the next. It helps you target every major muscle twice a week and ensures you can have a good workout throughout the week.
It is one of the famous split workout routines among bodybuilders and fitness enthusiasts that helps maximize strength and mass.
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, I’ve created a five-day split sample with three upper body sessions and two lower body sessions.
The 5 Day Upper Lower Split Workout For Ultimate Muscle Gain
- 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 | 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 | 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 |
Barbell 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 Bicep Curl | Biceps | 12 x 3 | 90-sec |
Friday – Lower Body
Workout | Muscle | Reps | 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
- Woodchop (L2H) – 10 reps
- Hanging Knee Raise – 10 reps
- Woodchop (H2L) – 10 reps
- Front Plank – 60 seconds
- Side Plank – 30 seconds on each side
3. Push/Pull/Legs Training Split
The push, pull, and legs (PPL) is one of the popular training programs for maximizing strength and hypertrophy. It splits into three parts, i) push workout, ii) pull workout, and iii) legs workout.
- Push Workout: It includes exercises where you push the weights up, down, or against the body. The push exercises work on the chest and shoulder, and triceps.
- Pull Workout: It includes exercises where you pull the weights up, down, and towards your body. Pull exercises work on the back, biceps, rear delt, and forearms.
- Leg workouts: The leg day include all exercises that target different lower body muscles, such as quadriceps, hamstrings, glutes, and calves.
Examples of Push, Pull, and Legs workouts:
- Push Exercises: Bench press, overhead press, push-ups, and triceps pushdowns are some examples of pull exercises.
- Pull Exercises: Pull-ups, lat pulldowns, bent-over row, and seated rowing are typical pull exercises.
- Leg Exercises: Squats, machine leg press, lunges, step-up, leg extension, and leg curl.
You can structure your PPL workout into a three-day or six-day split, depending on your fitness goal.
The three-day split looks like this:
Monday | Wednesday | Friday |
---|---|---|
Push | Pull | Legs |
The three-day split is suitable for those who are starting out and want to maintain strength and mass. However, if you want to push your limit and maximize your muscle growth, you should do a six-day split.
6-Day Push, Pull, Legs (PPL) Split Workout For Maximum Muscle Growth
- 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
Day 1 – Push Workout (High Reps)
Exercises | Muscles | Reps | Rest |
---|---|---|---|
Barbell Flat Bench Press | Chest | 16, 14, 12 | 2-min |
Incline Dumbbell Press | Chest | 12 x 3 | 90-sec |
Pec Deck Fly | Chest | 16, 12, 12 | 90-sec |
Barbell Overhead Press | Shoulder | 16, 12, 12 | 2-min |
Dumbbell Lateral Raises | Shoulder | 12 x 3 | 90-sec |
Bent-over Rear Delt Raise | Triceps | 12 x 3 | 90-sec |
Triceps Rope Pushdown | Triceps | 15 x 2 | 60-sec |
Triceps Kickback | Tricep | 15 x 2 | 60-sec |
Day 2 – Pull Workout (High Reps)
Exercises | Muscles | Reps | Rest |
---|---|---|---|
Pull-up | Back | 10 x 3 | 2-min |
Medium Grip Lat Pulldown | Back | 15 x 3 | 2-min |
Barbell Bent-Over Row | Back | 15 x 3 | 2-min |
Seated Cable Rowing | Back | 15 x 3 | 2-min |
Dumbbell One-arm Row | Back | 15 x 2 | 1-min |
EZ Bar Standing Bicep Curl | Biceps | 15 x 3 | 90-sec |
Incline Dumbbell Curl | Biceps | 15 x 2 | 90-sec |
Dumbbell Hammer Curl | Biceps | 15 x 2 | 90-sec |
Day 3 – Legs and Core (High Reps)
Exercises | Muscles | Reps | Rest |
---|---|---|---|
Barbell Back Squat | Quad | 15 x 3 | 2-min |
Dumbbell Lunges | Legs | 12 x 2 | 1-min |
DB Romanian Deadlift | Hamstring | 10 x 3 | 2-min |
Hamstring Curl | Hamstring | 15 x 3 | 90-sec |
Barbell Hip Thrust | Glute | 12 x 3 | 90-sec |
Calf Raises | Calves | 15 x 3 | 1-min |
Cable Woodchop (H2L) | Core | 15 x 2 | 1-min |
Plank | Core | 60-sec | – |
Day 4 – Push Workout (High Load)
Exercises | Muscles | Reps | Rest |
---|---|---|---|
Barbell Flat Bench Press | Chest | 10, 8, 6, 4 | 2-min |
Incline Dumbbell Press | Chest | 6-8 x 3 | 2-min |
Parallel Bar Dips | Chest | 10 x 3 | 1-min |
Dumbbell Lateral Raises | Shoulder | 10, 8, 6 | 2-min |
Rear Delt Raises | Shoulder | 10, 8, 6 | 2-min |
Shoulder Shrug | Shoulder | 10 x 2 | 90-sec |
Skull Crusher | Triceps | 10, 8, 6 | 90-sec |
Rope Pushdown | Triceps | 10, 8, 6 | 90-sec |
Day 5 – Pull Workout (High Load)
Exercises | Muscles | Reps | Rest |
---|---|---|---|
Deadlift/Rack Pull | Back | 6, 4, 3, 2 | 3 min |
Lat Pulldown | Back | 10, 8, 6, 6 | 3 min |
Seated Cable Rowing | Back | 10, 8, 6, 6 | 2 min |
Cable Facepull | Back | 10 x 3 | 2 min |
Chinups | Biceps | 10 x 2 | 2 min |
Standing Barbell Curl | Biceps | 10, 8, 6 | 2 min |
Concentration Curl | Biceps | 10 x 2 | 2 min |
Hammer Curl | Biceps | 10, 8, 6 | 2 min |
Day 6 – Legs and Core (High Load)
Leg and Core Exercises | Muscles | Reps | Rest |
---|---|---|---|
Back Squat Squat | Quad | 10, 8, 6, 6 | 3-min |
Machine Leg Press | Thighs | 12, 10, 8 | 2-min |
Leg Extension | Quads | 10 x 3 | 2-min |
Hamstring Curl | Hamstring | 10 x 3 | 2-min |
Dumbbell Step-up | Glute, Ham | 10 x 2 | 90-sec |
Calf Raises | Calves | 10 x 3 | 90-sec |
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
4. The Hybrid Bodybuilding Split
The hybrid split is one of my favorite workout programs that is slightly different than upper/lower and PPL. You can also structure this program into a three or six days split. For example, chest, triceps, and core on day 1, back and biceps on day 2, and legs and shoulder on day 3, and repeat this in the same week or the following week.
To make it clear, I’ve designed a six-day split workout
- 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 | Reps | Rest |
---|---|---|
Flat Barbell Bench Press | 12 x 3 | 2-3 min |
Dumbbell Incline Press | 10 x 3 | 2 min |
Seated Pec Deck Fly | 12 x 3 | 2 min |
Triangle Pushup | 10 x 3 | 2 min |
Rope Pushdown | 12 x 3 | 90-sec |
Triceps Bench Dips | 12 x 3 | 90-sec |
Hanging Knee Raise | 10 x 2 | 60-sec |
Front Plank | 60-sec | 30-sec |
Side Plank | 30-sec | – |
Day 2 – Back and Biceps
Workout | Reps | Rest |
---|---|---|
Pullup | 10 x 3 | 2 min |
Deadlift | 6, 4, 2 | 3 min |
Front Lat Pulldown | 12 x 3 | 2 min |
Seated Cable Rowing | 12 x 3 | 2 min |
Bent-over Row | 12 x 3 | 2 min |
Barbell Bicep Curl | 12 x 3 | 2 min |
Concentration Curl | 10 x 2 | 90-sec |
Hammer Curl | 10 x 2 | 90-sec |
Day 3 – Legs and Shoulder
Workout | Reps | Rest |
---|---|---|
Barbell Back Squat | 15 x 3 | 3 min |
Machine Leg Press | 12 x 3 | 2 min |
Hamstring Curl | 12 x 3 | 2 min |
DB Romanian Deadlift | 8 x 2 | 2 min |
Calf Raises | 15 x 3 | 2 min |
Barbell Overhead Press | 12 x 3 | 2 min |
Dumbbell Lateral Raise | 12 x 3 | 90-sec |
Reverse Pec Deck Fly | 10 x 3 | 90-sec |
Day 5 – Chest and Triceps
Workout | Reps | Rest |
---|---|---|
Flat Barbell Bench Press | 12 x 3 | 3 min |
Dumbbell Incline Press | 12 x 3 | 2 min |
Dumbbell Pullover | 10 x 3 | 2 min |
Bar Dips | 10 x 3 | 2 min |
Skull Crusher | 10 x 3 | 90-sec |
Rope Pushdown | 12 x 3 | 90-sec |
Tricep Kickback | 10 x 3 | 90-sec |
Day 6 – Back, Biceps, and Core
Workout | Reps | Rest |
---|---|---|
Wide Grip Lat Pulldown | 12 x 3 | 2 min |
Narrow Grip Pulldown | 10 x 3 | 2 min |
Seated Cable Rowing | 12 x 3 | 2 min |
One-arm Dumbbell Row | 10 x 3 | 2 min |
Chin-ups | 10 x 3 | 2 min |
EZ Bar Bicep Curl | 12 x 3 | 90-sec |
Cable Curl | 12 x 3 | 90-sec |
Preacher Curl | 12 x 3 | 90-sec |
Day 7 – Shoulder and Legs
Workout | Reps | Rest |
---|---|---|
Arnold Press | 10 x 3 | 2 min |
Bent-arm Lateral Raise | 10 x 3 | 2 min |
Rear Delt Fly | 10 x 3 | 2 min |
Upright Row | 10 x 3 | 2 min |
Shrug | 10 x 3 | 90-sec |
Dumbbell Lunges | 12 x 3 | 2 min |
Leg Extension | 12 x 3 | 90-sec |
Hip Thrust | 10 x 3 | 90-sec |
5. Bodybuilding Bro Split
The bro split is also known as the muscle group split. It helps you focus on one muscle group in one training session, for example, the 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, which is crucial for maximizing muscular hypertrophy.
Still, if you want to follow a bro split program, you can save the below schedule.
6-Day Bro Split Workout to Build and Maintain Muscle Mass
- Monday – Chest
- Tuesday – Legs
- Wednesday – Back
- Thursday – Arms
- Friday – Shoulder
- Saturday – Core (optional)
- Sunday – OFF
Monday – Chest
Exercises | Reps | Rest |
---|---|---|
Flat Barbell Bench Press | 12, 10, 8, 6 | 2-3 min |
Incline DB Bench Press | 12, 10, 8 | 2 min |
Pec Deck Fly | 12 x 3 | 2 min |
Parallel Bar Dips | 10 x 3 | 2 min |
Dumbbell Pullover | 10 x 3 | 90-sec |
Dumbbell Squeeze Press | 10 x 3 | 90-sec |
Tuesday – Legs
Exercises | Reps | Rest |
---|---|---|
Barbell Back Squat | 8-12 x 4 | 2-3 min |
Dumbbell Lunges | 10 x 2 | 90-sec |
Leg Extension | 12 x 3 | 90-sec |
Machine Leg Curl | 12 x 3 | 90-sec |
Romanian Deadlift | 8 x 3 | 2 min |
Glute Bridge | 10 x 3 | 90-sec |
Calf Raises | 10 x 3 | 90-sec |
Wednesday – Back
Exercises | Reps | Rest |
---|---|---|
Deadlift/Rack Pull | 6, 5, 4, 2 | 2-3 min |
Pull-up | 6-12 x 3 | 2 min |
Front Lat Pulldown | 12, 10, 8 | 2 min |
Barbell Bent Over | 12, 10, 8 | 2 min |
One-arm DB Rowing | 10, 8, 6 | 90-sec |
Cable Rowing | 12, 10, 8 | 2 min |
Face Pull | 12, 10, 8 | 90-sec |
Exercises | Reps | Rest |
---|---|---|
Triangle Pushups | 10 x 2 | 60-sec |
Barbell Skull Crusher | 10 x 3 | 90-sec |
Overhead Tricep Extension | 10 x 3 | 90-sec |
Rope Pushdown | 10 x 3 | 90-sec |
Bench Dips | 10 x 3 | 90-sec |
Barbell Curl | 10 x 3 | 90-sec |
Incline Dumbbell Curl | 10 x 3 | 90-sec |
Concentration Curl | 10 x 3 | 90-sec |
Hammer Curl | 10 x 3 | 90-sec |
Exercises | Reps | Rest |
---|---|---|
Barbell Overhead Press | 12, 10, 8 | 2 min |
Dumbbell Front Raises | 12, 10, 8 | 2 min |
Dumbbell Lateral Raise | 12, 10, 8 | 2 min |
Seated Rear Lateral Raise | 12, 10, 8 | 2 min |
Cable Upright Row | 12, 10, 8 | 2 min |
Shoulder Shrug | 12, 10, 8 | 2 min |
Day 6 – Core (Optional)
Exercises | Reps | Rest |
---|---|---|
Mountain Climber | 30-sec | 30-sec |
Bicycle Crunches | 10 x 2 | 30-sec |
Reverse Crunches | 15 x 2 | 30-sec |
Decline Cable Crunch | 10 x 2 | 30-sec |
Hanging Knee Raise | 10 x 2 | 30-sec |
Cable Woodchop | 10 x 2 | 30-sec |
PDF of Different Training Splits
The Takeaway
When it comes to picking the best training splits, you have multiple options to choose from, such as PPL, upper-lower, and hybrid splits. You can go with any routine that matches your lifestyle, fitness level, and goal. For example:
- The full body workout program is suitable for those who want to work on various muscles on each training day and have limited time for the training;
- The upper-lower split helps target the upper and lower body separately and is suitable for everyone, whether men or women;
- The PPL is an advanced training split that helps maximize strength and hypertrophy. If you’ve been working out for a while, try PPL split for three to four months to see if it helps transform your physique or not.
- Hybrid split is my favorite training program because it suits me and helps me increase strength and mass.
- Bro Split is convenient and easy to follow and helps you target one muscle group each day. It is not as effective as the other four splits but it can help you build strength and mass gradually.
So, depending on your choice, you can follow the one or try the variations until you find your best split.